Is Corn Bad For You? What To Know About The Health Benefits & Downsides

Placing corn into a single category can be difficult. Many people think of corn as a vegetable, but based on how it's grown, it could also be considered a fruit or a whole grain. 

Corn has a variety of nutrients and health benefits. It's high in insoluble fiber, manganese, phosphorus, magnesium, folate, potassium, and some B vitamins, women's health dietitian Valerie Agyeman, R.D., tells mbg.

'Insoluble fiber stays in the gastrointestinal (GI) tract, increases stool bulk, and helps to push waste through your system," Agyeman adds. This can support a healthy gut microbiome, prevent constipation, and reduce the risk of hemorrhoids. Some studies have even associated high intake of dietary fiber with a decreased risk of colorectal cancer2.

Similar to other grains, the U.S. government subsidizes corn production to prevent a shortage in supply, registered dietitian Ella Davar, R.D., CDN, explains. Because of the rapid rate of production, she says some people are concerned with the quality of corn, particularly genetically modified corn4. 

More than 90% of corn in the U.S. is genetically engineered, according to the U.S. Department of Agriculture (USDA). That corn is then used in processed foods, like corn chips, breakfast cereals, high-fructose corn syrup, corn oil, or turned into livestock feed and ethanol, Davar explains. 

The USDA, Environmental Protection Agency (EPA), and the Food and Drug Administration (FDA) say genetically modified organisms (GMO) are safe to consume5. That said, GMO products are generally grown with more herbicides, which may have harmful effects on the environment and potentially long-term effects on human health. 

"Corn is versatile, and there are so many ways to enjoy it," Agyeman says. "You can add the kernels to soups, salads, vegetable dishes, or serve on its own with butter or olive oil and seasonings." Since corn can be high in starch, pairing it with a less starchy vegetable, like zucchini, can be beneficial. 

To preserve the nutrients, Agyeman says steaming fresh or frozen corn is the best cooking method—especially compared to boiling. "Boiling dissolves most of corn's nutrients into the cooking water," she explains. 

Popcorn can also be a healthy and filling snack, but Thomas recommends popping and seasoning the kernels at home. "If you're buying bagged popcorn, sometimes you can get bogged down with a lot of unnecessary oils and sodium," she says.