Corn — 86 kcal

The glycemic index of grains varies widely depending on processing and preparation. Whole-grain versions of Corn generally have a lower GI than refined counterparts. With 18.7g of carbs and 2g of fiber per 100g, the fiber content helps moderate blood-sugar response.

Gluten content depends on the specific grain. Wheat, barley, and rye contain gluten, while rice, oats (if certified), quinoa, and corn are naturally gluten-free. Check the ingredient list for Corn if you have celiac disease or gluten sensitivity.

Corn provides 2g of fiber per 100g, which supports healthy digestion, helps maintain steady blood sugar levels, and promotes satiety. Adults need 25–30g of fiber daily, so including fiber-rich grains is an effective way to reach that target.

Most grains benefit from rinsing before cooking to remove surface starch. Use the appropriate water-to-grain ratio (typically 2:1 for most grains) and simmer covered until the liquid is absorbed. Cooked Corn provides about 86 kcal per 100g of dry weight.

Whole-grain versions retain the bran and germ, which contribute more fiber, B vitamins, and minerals. Refined grains have a lighter texture but lose much of their nutritional value. Whenever possible, choosing whole-grain Corn gives you more nutrients per 86 kcal.