I Ate Corn Every Day for a Week—Here’s What Happened

Corn really is one of those foods that “pops” up everywhere—from summer barbecues to Thanksgiving feasts, and who doesn’t love movie nights with a big bowl of popcorn? According to Statistica, it’s also the world’s most important grain by production volume. In the 2022-2023 season, global corn production soared to 1.15 billion metric tons, with the United States producing nearly 350 million metric tons. That’s a lot of corn!

Though I enjoy corn from time to time, when my editors suggested I eat it every day, I was a little nervous—but then I remembered that viral video of a boy joyfully expressing his love for the vegetable. If he’s excited about it, I can be too! I decided to channel his enthusiasm, determined to get creative and discover corn’s true potential. While eating corn daily wasn’t the best for my digestion, I did find that if I include it in my meals a few times a week, it can be both refreshing and nutritious.

Is there any benefit to eating corn?

Yes, corn has many health benefits. Elyse Homan, MS, RD, LD, a clinical registered dietitian at the Cleveland Clinic, points out that corn contains insoluble fiber. This makes it a low-glycemic index food, meaning it digests slowly and won’t cause sudden spikes in blood sugar.

According to Homan, a half cup of corn—or about one medium-sized ear—delivers:

• 98 calories

• 23.5 grams of carbohydrates

• zero cholesterol

• 0.78 grams of fat

• 2 grams of fiber

• 3 grams of protein

A 2018 study published in the peer-reviewed journal Food Science and Human Wellness showcases the wealth of nutrients and phytochemicals in corn, which contribute to its ability to reduce the risk of chronic conditions such as cardiovascular disease, type 2 diabetes and obesity, while also promoting better digestive health.

Corn contains essential vitamins such as A, B, E and K. Vitamin A helps vision and immune health, B vitamins are important for energy and brain function, Vitamin E provides antioxidant protection and Vitamin K is essential for blood clotting and maintaining strong bones. Minerals such as magnesium, phosphorus and potassium support heart rhythm, bone strength and nerve function.

Corn is also rich in phenolic acids, such as ferulic acid, which combats aging and reduces inflammation; coumaric acid, which neutralizes free radicals; and syringic acid, which is known for its role in blood sugar regulation. Additionally, the presence of carotenoids and flavonoids, including anthocyanins, offers protection against cellular damage and may help lower cancer risk.

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Eating corn every day

For most adults, the USDA recommends about five to eight ounces of grains per day (depending on age, sex, and level of physical activity), with at least half of this being whole grains. Since corn is a starchy vegetable, it can also fit into the vegetable group recommendations, which vary from two to three cups per day.

I decided to keep it to one serving daily, which is one medium ear of corn or one-half cup of corn kernels (cooked or frozen). Alongside this, I incorporated a variety of other vegetables, grains, proteins and fats into my meals. Homan advises that corn can be enjoyed fresh, frozen or canned, but recommends minimizing added extras like butter or salt. Instead, she suggests using healthier alternatives such as olive oil or lime juice—a tip I also advise.

Throughout the week, I experimented with different corn dishes, starting with boiled corn on the cob and making a corn salad that included cherry tomatoes, avocado, cucumber, red onion and feta. I love making minestrone soup and experimented by adding corn to the mix. I was so pleased with the result that it will now be a staple ingredient in my recipe. I also had polenta, a dish made from ground cornmeal, which was a good change of pace from my usual go-to of quinoa.

I did hold back on eating popcorn, though—if you’re intrigued by the idea of eating popcorn daily, another health reporter took on that challenge.

What are the pros and cons of corn?

After munching on corn daily for a week, I’ve noticed some perks. For starters, corn is versatile. I could incorporate corn with no problem into some of my favorite dishes. I also felt pretty energized, thanks to corn’s carbohydrates, which fuel the body over a longer period, unlike sugary snacks, which lead to a crash. And let’s not forget the fiber! Corn kept things moving smoothly digestive-wise, though I did notice some bloating, which leads me to share some cons of corn.

While corn is fibrous, it’s also starchy. This could be a point of concern for those with sensitive stomachs or those who are watching their carb intake. Corn also doesn’t pack as much protein as other grains or legumes, which might be a downside for those trying to up their protein consumption.

Also, not all corn is created equally—the nutritional value can vary between processed products and fresh, frozen or canned corn, so it pays to be picky about your sources.

Another point to remember is that corn is among the most genetically modified crops worldwide. Research on safety is still evolving, with studies showing mixed results. If you’re concerned about consuming genetically modified foods, look for products labeled as “non-GMO.”

Is corn good or bad for your stomach?

The answer really depends on how much corn you eat, and the diversity of your diet. If you balance your corn intake with other nutritious foods, you’re less likely to experience digestive issues.

After a week of eating corn every day, I noticed some definite positives for my stomach and overall gut health due to the insoluble fiber it contains. As nutrition experts like Homan explain, this type of fiber helps bulk up your stool and prevent constipation. Corn also acts as a prebiotic, nourishing the good bacteria in your gut, which, in turn, helps maintain a healthy intestinal environment.

It’s not all smooth sailing, though. You might have noticed whole kernels in your stool before—that’s because while your digestive system can break down the nutrient-rich inside of the corn kernel, it can’t digest the outer shell made of cellulose. This undigested cellulose can ferment in the intestines, producing bloating and gas.

Is corn good or bad for your heart?

Corn can benefit heart health because of its fiber content and antioxidants. When enjoyed as a whole grain, it can help maintain healthy blood pressure and decrease the risk of chronic heart conditions. However, the way you prepare corn can make a big difference. While creamy corn casseroles or fried corn dishes might be tempting, they’re often loaded with calories, fats, and sodium—not the best choices for your heart. Instead, opt for grilled, steamed, or boiled corn.

Is corn an inflammatory food?

Corn is not generally considered an inflammatory food, but it’s important to know that not all corn products are created equal. For instance, high-fructose corn syrup and other corn-based sweeteners found in many processed foods like cereals, breads, cookies and crackers can contribute to inflammation and increase the risk of diabetes and obesity. Homan recommends steering clear of products containing corn syrup.

Should you eat corn every day?

As a doctor on the other end of this week-long investigation, I can suggest whether you eat corn every day comes down to personal preference and how your body responds to it. Corn is packed with beneficial nutrients, but it’s important to consider its fiber and starch content, which might not agree with everyone’s digestive system.

If you enjoy corn and don’t experience any adverse effects or aren’t allergic to it, incorporating it into your diet a few times a week can be a good idea.

However, as with any food, moderation is key. Listening to your body and maintaining a balanced diet will help you enjoy corn’s benefits without overdoing it.

For more wellness updates, subscribe to The Healthy @Reader’s Digest newsletter and follow The Healthy on Facebook and Instagram. Keep reading:

• Corn vs. Flour Tortilla: Which One Is Healthier?
• 9 of the Healthiest Vegetables You Can Eat
• I Ate Potatoes Every Day for a Week—Here’s What Happened
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