Corn also called maize is a grain, native of Mexico. Later on it spread to America and Europe. The grain is now cultivated throughout the world. United states of America are the top producers (354 million tons annually) followed by China and Brazil (217 million tons and 80 million Tons respectively).
Maize is used as a staple food in the form of corn meal or grain in most countries.
Maize is grown both as a human food grain and also as fodder for animals.
Over a period of many centuries, humans have been using maize in various forms and one such usage in the modern times is cornflakes.
Brief history of corn flakes
Corn flake was originally created by John Haven Kellogg in the year 1894 as a healthy vegetarian food for patients. Corn flake is a breakfast cereal made by toasting corn. Various brands of cornflakes are now produced, mostly in fortified forms, and sold in the market by various manufacturers.
Initially cornflakes cereal was consumed with milk and sugar. Later on flakes were flavored with salt, sugar and many other ingredients to make it a tasty food for people of all ages.
Cornflake (without additives) is a healthy breakfast cereal as it provides high calories and is rich in vitamins with no cholesterol or fat.
100 gm. Cornflakes provide as much as 357 calories of energy. It contains no fat or cholesterol and contains 729 mg sodium (30% Recommended Daily Amount- RDA), potassium 168 mg (4% of RDA), Carbohydrates 84 gm. (28% of RDA), Dietary fiber 3.3 gm. (13% of RDA) and protein 8 gm. (16% of RDA).
Vitamins present are : vitamin A 35%, vitamin C 35%, Vitamin D3 5%, Iron 160%, Vitamin B(12) 90% and magnesium 9%.
How do corn flakes help in reducing weight?
Corn flake is a convenient breakfast food particularly for people looking to reduce food intake to reduce weight. A cup of corn flake providing 100 calories consumed with milk sufficiently fills the stomach in the mornings. The calorie intake is substantially less compared to other breakfast food normally eaten. In addition to lesser calorie intake presence of dietary fiber in it and a host of vitamins and minerals required by the body are provided by cornflakes.
Sugar content in corn flakes
The sugar content in corn flake is low and B-complex vitamins and protein are richly present. Because of the high energy and nutritious contents it provides, the energy and strength required by an active body for a longer time is available without inducing the craving for the next food.
This phenomenon is helpful in a weight loss program. Reduction of total calorie intake is vital in any weight loss program and corn flake is a suitable breakfast item as it has the ability to keep the body calories deficit thereby helping weight loss. Moreover consumption of corn flake do not cause any side effect like fatigue or increase in appetite. Consumption of low quantity of corn flake can take care of the energy level of the body and maintain the weight at the desired level.
The fiber content in corn flake is not as much as in the whole grain. You can add a fiber rich fruit to the breakfast of corn flakes.
However, because of the high amount of carbohydrates present in it, the glycemic index of corn flake is as high as 82 which can increase the chances of being affected by diabetes. High glycemic index food increase blood sugar level and consequently make one a diabetic type -2 patient.
So, does a cornflakes diet help in weight loss?
Corn flake can be a substitute food for breakfast to reduce weight only if consumed in a measured quantity. Always ensure that no addition is made to corn flake which might enhance the calories and sugar intake.
The corn flake product one buys from the market contains corn, sugar, malt and corn syrup with high fructose. Corn syrup with fructose increases the GI of corn flake in addition to existing high level of carbohydrates. Hence, consumption of cornflakes as a substitute diet is not the best option in a weight loss program.
Any weight loss technique pre-supposes reduced calorie intake. Hence, consumption of corn flake as a breakfast when contained with one cup serving (30 gm.) with a small quantity of milk, preferably without sugar may help reduce weight. Otherwise, high quantities of corn flake consumption may end up yielding the opposite result by increasing body weight.