The Best Healthy Swaps for Corn

Corn isn’t a health food. Here, I’ll show you 7 healthy, easy swaps for corn to lose weight & feel your best.

In 2019, corn was America’s number one cash crop.¹ Is it any wonder that manufacturers attempt to position this ubiquitous grain as healthy?

Look around at your grocery store. You’ll find that corn is everywhere. It’s in obvious places, but it’s also hidden pretty well, too under numerous disguises in processed foods.

Is Corn Healthy?

Even though corn has been marketed as healthy for you (especially with processed foods and snacks like popcorn and tortilla chips, often appropriating the “gluten-free” health halo), unfortunately, it has some serious health downsides. Among them:

1. Corn can raise your blood sugar and insulin levels. Corn metabolizes into sugar, which can trigger an insulin response that leads to weight gain and belly-fat accumulation.²
2. Corn can have a gluten-like effect. In The Virgin Diet, I talk about how gluten can create symptoms like weight gain, digestive upset, headaches, joint pain, anxiety, depression, and a leaky gut. Corn can have a similar impact. According to Peter Osborne, DC, corn has a form of gluten called zeins. Corn gluten can create inflammation in people with conditions like celiac disease, ulcerative colitis, and Crohn’s disease.³
3. Corn is a chemical minefield. In The Pegan Diet, Mark Hyman, MD, says that 90% of corn grown in America is genetically modified (GMO) and doused with herbicides and pesticides. He goes on to say that today’s corn, unlike heirloom varieties grown in the past, is bred for starch and sugar content, not nutrient density.⁴
4. GMO-free corn is still bad news. Even if you don’t have these conditions that I mentioned above, corn gluten can create an inflammatory response in people with gluten sensitivity. Researchers found that GMO-free corn that had no cross-contamination also created these issues.⁵
5. Corn can be high in mold and mycotoxins (potentially toxic compounds created by mold). Mold can leak into the bloodstream (especially when you have leaky gut), wreaking havoc on the immune system and possibly contributing to autoimmune disease.⁶

For these reasons, I recommend keeping corn out of your diet.

7 Healthy Swaps for Corn

Fortunately, I’ve found corn-free alternatives to most of your favorites. Go ahead and taste how good they are—and see how good you feel when you eat them.

1. Lentils Instead of Corn

Corn on the cob and corn kernels are side-dish staples for many meals. Here’s an easy swap: trade them out for organic lentils or other legumes. You’ll get that same satisfying mouthfeel, but without the GMOs and sugar impact.

A cup of lentils is a powerhouse of nutrition: about 18 grams of protein, 16 grams of fiber, folate, and at least seven minerals.⁷

Read why you’re not getting enough protein… and how to fix that.

Try this recipe: Lentils make a great side dish, and they’re especially delicious in this Lentil Bacon Soup recipe.

2. Grain-Free Tortillas Instead of Corn Tortillas

Tortillas make a convenient alternative to bread as a portable, grab-and-go wrap. But many commercial tortilla brands contain corn, or a blend of corn and wheat.

Fortunately, manufacturers are creating healthier alternatives these days using almond flour, coconut flour, brown rice, and other less gut-irritating ingredients.

Some of my favorites include Siete Foods tortillas (made with almond flour) and NUCO Organic Coconut Wraps. Always read labels for things like added sugars and inflammatory oils, which sometimes make their way into even “healthy” wraps.

Try these recipes:

• BLT & Avocado Wraps
• Chicken Caesar Salad Wrap
• Grilled Pesto Chicken Wraps
• Turkey, Spinach, and Strawberry Wraps
• Flank Steak and Vegetable Wraps with Chimichurri Sauce

3. Corn-Free Tortilla Chips

You know when your favorite Mexican restaurant puts down chips and salsa and one bite becomes the whole basket? Well, I am emphatically not giving you permission to do that!

However, I know the satisfying crunch of chips. Luckily, you’ve got lots of options that don’t involve inflammation. Some of my favorites include:

• Beanfield’s Black Bean Chips
• Rhythm Organic Kale Chips
• Enjoy Life Foods Lentil Chips
• RiceUP! Brown Rice Chips

Note: Some of these brands use safflower and/or sunflower oils. I will only use products with these ingredients in very tiny amounts, when they are clearly stated as non-GMO, and when I trust the manufacturer will use low-heat processing methods and quality ingredients.

Try this recipe: This Garlic Hummus recipe is made to pair with lentil chips—because you don’t want any Hi-FI ingredients in your dips either!

4. Roasted Nuts Instead of Popcorn

Movie popcorn delivers a massive dose of chemical sludge (aka fake butter), but even at-home varieties can derail your success because of — you guessed it — corn. (Read five alternatives to popcorn in this blog.)

Roasted nuts provide all the salty goodness of popcorn. They trade the empty carbs and reactivity of popcorn for protein, healthy fat, fiber, and nutrients.

Try these recipes: These Cinnamon Roasted Pecans or Smoked Paprika and Cayenne Roasted Almonds are two bold, satisfying, and crunchy alternatives.

5. White Bean Soup Instead of Corn Soup

Craving the hearty texture of corn soup? White beans provide a satisfying alternative without the reactivity of corn.

Try this recipe: This Vegetarian White Chili recipe will also appeal to meat lovers. (I love adding guacamole and corn-free chips!)

6. Arrowroot Powder Instead of Corn Starch

Soups, stews, and gravies often use cornstarch as a thickener. Arrowroot powder, derived from a root vegetable, works just as well. It also makes an excellent gluten-free flour.

Try this recipe: Do note that for baking, arrowroot powder is not a 1:1 swap for all-purpose flour, but it can be great for breading things like chicken or cauliflower “wings.” I also use arrowroot powder in this satisfying and good-for-you Peach and Berry Coconut Crisp.

7. Mashed Cauliflower Instead of Polenta

Polenta is a fancy word for boiled cornmeal, traditionally served hot as porridge, a polenta loaf, or as a side dish. Many times, polenta contains cream and/or cheese, delivering a problematic double whammy with corn and dairy.

Mashed cauliflower provides a delicious swap without the corn and resulting symptoms. This cruciferous veggie comes packed with fiber and nutrients, including the antioxidant and anti-inflammatory compound sulforaphane.

Try this recipe: Mashed cauliflower is simple to make. Simply mix:

• 4 cups of riced cauliflower (you can buy it fresh or frozen, or chop your own cauliflower in a food processor)
• Can of unsweetened organic coconut cream (14 ounces)
• 2 tbsp ghee

Cook all ingredients for 7 to 8 minutes on the stovetop, medium heat. You’ll know it’s ready when the coconut cream is fully absorbed. Add everything into the food processor. Blend until smooth. Salt to taste.

Final Thoughts

In The Virgin Diet, I recommend keeping corn out of your diet about 95% of the time. The good news is that with these ideas and recipes, you never need to eat corn and struggle with its reactivity again.

Breaking free of food intolerance is your ticket to vibrant health. I’ve identified corn and six other reactive foods that could be holding your weight, energy levels, and overall health hostage. When you remove these foods for just three weeks, amazing things happen. You lose weight, have more energy and focus, and have the confidence to show up fully in your life.

That’s why I designed my 21-Day Breakthrough Food Intolerance Cleanse. This self-paced online program provides all the tools and resources you need to help calm inflammation from hidden food sensitivities, lose fat, reclaim your health, and feel energized and better than ever.*

You’ll find delicious, simple loaded smoothies and meal ideas to reach your goals. If you’re doing everything right and yet still struggle to lose weight and feel your best, food intolerance could be the underlying culprit.

My team and I will be with you every step of the way, as you discover your new you.

Learn more about the program here.

Before you go…

If you enjoyed this article, click the clap button below… And share it with friends, so they can enjoy it too! I really appreciate you, my loyal readers.

The views in this blog by JJ Virgin should never be used as a substitute for professional medical advice. Please work with a healthcare practitioner concerning any medical problem or concern. The information here is not intended to diagnose, treat, or prevent any disease or condition. Statements contained here have not been evaluated by the Food and Drug Administration.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

References:

1. https://www.usda.gov/media/blog/2019/07/29/corn-americas-largest-crop-2019
2. Pedre, Vincent. Happy Gut. NY: William Morrow Paperbacks; Reprint edition (March 14, 2017).
3. https://highintensityhealth.com/dr-peter-osborne-hidden-glutens-in-corn-rice-and-soy/
4. Hyman, Mark. The Pegan Diet. MA: Little, Brown Spark; 1st edition (February 23, 2021).
5. https://highintensityhealth.com/dr-peter-osborne-hidden-glutens-in-corn-rice-and-soy/
6. https://highintensityhealth.com/dr-peter-osborne-hidden-glutens-in-corn-rice-and-soy/
7. Bowden, Jonny. The 150 Healthiest Foods on Earth. MA: Fair Winds Press; Revised edition (August 29, 2017).