Reviewed by Carolyn Nicholas, FDNP Written by Our Editorial Team
Weight Loss Nutrition
Whether it was a tortilla, chip, bread, soda, popcorn, oil, or cereal,chances are you ate something with corn in it recently.
From salads to soups and corn tortillas, this food easily finds its way intothe kitchen — but is it actually good for you?
Here, Able walks you through everythingyou need to know about corn — from what it is, to what it comprises, tohealth benefits and risks — to help you understand this food as part of yourlarger diet.
Corn is one of the most abundant and widely consumed crops in the UnitedStates. However, corn may not be the healthiest grain choice. This articlewill examine the potential downsides of corn consumption and explain ourview of corn in the diet.
Gluten Content in Corn
Many people assume that corn is naturally gluten-free. However, research hasshown that corn contains proteins that may trigger reactions in thosesensitive to gluten. In a 2005 study published in the journal Gut, corngluten administered to patients with celiac disease induced abnormal immuneresponses in some participants.
While the gluten in corn may be different from the gluten in wheat, barley,and rye, it can still provoke inflammation in those with gluten sensitivity.Therefore, corn is not considered gluten-free from a functional medicineperspective.
Genetically Modified Corn
According to the USDA, 92% of corn acreage planted in the U.S. isgenetically engineered. The two main GMO corn traits are herbicide toleranceand insect resistance. Functional medicine practitioners caution against theconsumption of GMO foods due to potential risks such as:
- Altered gastrointestinal function
- Disruption of healthy gut bacteria
- Increased toxin exposure
- Chronic inflammation
Animal studies have linked consumption of GMO corn to toxicity in organsystems. While more research is needed, the functional medicine viewrecommends avoiding GMO corn due to the possible effects on health.
High Fructose Corn Syrup Content
Many processed foods and beverages contain high fructose corn syrup (HFCS)as a sweetener. HFCS is made from genetically engineered corn that has beenhighly refined and processed. The functional medicine perspective considersHFCS a dangerous ingredient for several reasons:
- HFCS spikes blood sugar levels unnaturally high
- HFCS places a heavy toxic load on the liver
- Overconsumption of HFCS can lead to insulin resistance
- HFCS consumption is linked to obesity, diabetes, and heart disease
Functional medicine clinicians advise strictly limiting intake of foodscontaining HFCS and other refined corn sweeteners.
Antinutrient Content in Corn
Corn contains compounds called antinutrients that can interfere withnutrient absorption. Phytic acid in corn binds to minerals like iron, zinc,and calcium and prevents the body from utilizing them properly. This canresult in nutritional deficiencies over time.
Corn also contains lectins, which are proteins that may cause leaky gutsyndrome when consumed in high amounts. Leaky gut is associated withinflammation, autoimmunity, allergies, and other chronic health conditions.
Soaking, sprouting, and fermenting corn can help reduce some of theseantinutrients. However, regular consumption of untreated corn may result innegative effects in sensitive individuals, as per the functional medicineview.
Digestive Difficulties
Corn kernels contain an outer layer of cellulose that the human digestivesystem cannot break down properly. When corn is consumed, these outer hullsof the kernels pass through the digestive tract intact. The indigestiblecellulose can potentially cause or exacerbate common digestive issues likebloating, constipation, and diarrhea.
The functional medicine take is that corn is not optimally digestible foodfor humans. The digestive tract is not designed to fully break down andabsorb many components in corn. This makes corn a common food sensitivityfor some people.
Omega-6 Fatty Acid Content
Corn oil is very high in omega-6 polyunsaturated fatty acids. While omega-6sare essential fats, most modern diets contain an overabundance of omega-6scompared to omega-3s. This imbalance can fuel systemic inflammation andcontribute to chronic diseases.
From a functional medicine lens, overconsumption of corn oil and other highomega-6 oils can be detrimental. Balancing omega-6 fats with omega-3 richfoods is important for controlling inflammation and optimizing health.
Mold and Mycotoxin Exposure
Corn is very susceptible to mold growth and mycotoxin development both inthe field and during storage. Mycotoxins are toxic compounds produced bymolds that can cause significant health issues when consumed. Some potentialeffects include:
- Hormonal imbalances
- Liver damage
- Kidney toxicity
- Cancer development
- Suppressed immune function
We recommend taking precautions to avoid moldy corn products and havingmycotoxin levels tested if exposure is a concern.
Functional Medicine Diet Recommendations
Given the many potential health impacts of corn detailed above, functionalmedicine clinicians generally recommend limiting corn consumption as part ofan anti-inflammatory, whole foods diet. Some specific tips include:
- Avoiding GMO corn
- Staying away from processed foods with HFCS and other cornsweeteners
- Choosing organic corn products when possible to reduce pesticide/herbicideresidue
- Soaking or sprouting corn before eating to reduce antinutrients
- Balancing corn with other less starchy vegetables
Each person may react differently to corn depending on individual tolerancesand health status. The functional medicine approach involves tailoringdietary recommendations to your unique needs.
The Takeaway
While corn is a staple crop in the American food system, it may present somedrawbacks from a functional perspective. GMO corn, HFCS, antinutrients,omega-6s, and potential for mold contamination are some concerns. Followinga functional medicine diet entails minimizing intake of corn and emphasizingnutrient-dense whole foods instead.
However, each individual may tolerate corn differently. Working with aknowledgeable functional medicine practitioner can help determine if corn isa problematic food for your specific health situation.
Able is here to help youevery step of the way when it comesto dietary plans, nutrient tracking, and self-care to work towards awell-balanced lifestyle that makes you feel good.
