Corn nuts aren’t really fun to eat? They are made of corn that is roasted, toasted or deep fried. Their name comes from their crisp, walnut-like texture, not by taste. So, today we will tell you about Are Corn Nuts Healthy?
Manufacturers use a special type of large-kernel corn to make corn nuts, called cusco. Corn nuts have no particular health benefits over any other food made of corn.
With 130 calories per 1/3-cup serving, they are relatively low in calories, but significantly higher in sodium and fat. However, most packages of corn nuts contain several servings; Read the label carefully.
What is a Corn Nut?
At its core, corn nuts are a grain of corn that has been toasted, deep-fried or roasted. After processing, the corn kernel tastes a stronger, more robust. It also gets incredibly crisp, which is likely to be how it got its name. However, corn nuts like almonds, cashews or walnuts are not a variety of real walnuts.
Do You Eat Plain Corn Seeds?
Right after processing, you can eat corn nuts salted or without salt. Several people like to decorate their corn nuts by buying corn nuts wrapped in spices. Spices and sugars bring out the various aspects of kernels.
Are Corn Nuts Healthy?
Like any other snacks, corn nuts may be a part of a healthy diet – the main thing is to eat a small amount of corn nuts.
They have fewer calories than many other types of chips and crackers, giving them an advantage. However, if you consume them in excess, they may have a higher amount of fat content. Therefore, be sure to eat the proper serving size.
To keep hunger away between meals, you may need a healthy breakfast to stay satisfied. With some heart-healthy fats, proteins and fiber, corn nuts meet some criteria for a healthy alternative. However, corn nuts are high in calorie content, which can cross your limit if you’re looking at your weight.
Corn nuts are relatively high in fat, with 8 grams of fat per 48 grams, meeting 12 percent of the daily value. Only 1 gram of this fat is saturated and the rest is healthy, unsaturated fat.
According to the American Heart Association, unsaturated fats can reduce “bad” LDL cholesterol levels. However, not only corn nuts are high in fat, they are also rich in calories, with 210 per 48 grams.
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Eating a snack rich in protein delays emptying the food from the stomach and makes you feel satisfied after eating. Corn nuts contain some protein, with 1/4 cup of corn nuts it provide 4 grams of protein.
It’s not as high as some other snacks like peanuts, with just 28 grams of nuts containing more than 7 grams. If you are looking at your weight, go for high protein snacks like low-fat yogurt.
Corn nuts are a good source of 48 grams of carbohydrates per 34 grams. Corn nuts provide 4 grams of fiber in a 48-gram serving, which meets 16 percent of the daily value, based on a 2,000-calorie diet.
Like protein, fiber keeps food in the stomach for a long time, keeping you satisfied between meals. Fiber is also essential for digestion, and helps speed up food through the intestines.
4. Vitamins and Minerals.
Corn nuts are not rich in vitamins and minerals. A 48 g serving provides 4 percent of the daily value of iron, which is essential for oxygen transport. In addition to iron, 48 grams of corn nuts contain 310 mg of sodium, which meets 13 percent of the daily value, based on a 2,000-calorie diet. More sodium is associated with high blood pressure and an increased risk of heart disease, so reduce it in your diet.
Are Corn Nuts Bad For You?
Corn nuts contain mostly unsaturated fats, which play an important role in controlling cholesterol levels and maintaining a healthy heart. However, they are still too high in fat for a meal that is eaten as a snack and is essentially lack in other nutrients.
Saturated fat is also found in corn grains, and it can be a catalyst for plaque formation in the arteries, increasing the risk of heart disease, heart attack and stroke. Corn grains are incredibly high in sodium. Side effects of high sodium levels in the bloodstream include headaches, high blood pressure, and even stroke or kidney failure in severe cases.
In addition, aromatic varieties of corn nuts can have artificial colors and flavors, which can have an adverse effect on the digestive and immune system of some individuals.
A single serving of corn nuts is not terrible, but it’s important to consider that most corn nuts are sold with four or more servings per package. This means that consumers will typically eat many servings of corn nuts thereby consuming high amount of fat and sodium, but nothing bad happens to you.
While a serving is as fine as an occasional snack, but eating in large amounts of corn nuts is certainly not encourage by doctor.
- Experienced in the field of nutrition, health, fitness, and more. She earned Master Degree from National Institute of Nutrition, Hyderabad and currently serving in the Eastern branch of ICMR. View author's certificates.