Raw corn is usually difficult for humans to fully digest. However, with proper preparation, raw corn can become more digestible. In this 5000 word article, we will explore whether raw corn is digestible, how digestible it is compared to cooked corn, factors that affect raw corn digestibility, and methods for improving raw corn digestion.
Is Raw Corn Digestible at All?
The biggest question around raw corn digestibility is whether humans can digest raw corn to any degree at all. The answer is yes, raw corn is somewhat digestible by humans. However, the extent to which you can digest raw corn depends on several factors.
One of the biggest factors impacting raw corn digestibility is the maturity of the corn. Immature corn, like sweet corn picked early in the season, is more tender and contains less cellulose and fiber that can inhibit digestion. More mature field corn and dent corn have tougher pericarp and kernel cell walls that make it much harder to digest.
Even when raw, the starchy endosperm of corn kernels can be partially broken down by enzymes in the mouth, stomach, and small intestines. However, the tough outer hulls, fibrous pericarp, and cellulose-rich germ of the kernel are unlikely to be broken down much unless the corn is cooked.
While you can digest the inner starch to some degree, the external components of raw mature corn kernels will mostly pass through your system undigested. This leaves raw corn with a relatively low overall digestibility compared to cooked corn.
Digestibility Compared to Cooked Corn
Cooking corn significantly increases its digestibility. Dry heat methods like roasting or grilling and moist heat methods like boiling or steaming all work to soften corn’s fibrous cell walls. This allows your digestive enzymes better access to break down the nutrients inside the kernels.
Research has found that cooking boosts corn’s overall digestibility, including nutrients like protein, carbohydrates, and lipids. One study found that cooking increased true protein digestibility in corn from 16% in raw corn to 89% in cooked corn. Total digestible nutrient availability increased from 76% in raw corn to around 90% in cooked samples.
Cooking makes corn kernels much easier to chew and grind up with your teeth. It also partially breaks down grain components like hemicellulose and cellulose before the corn reaches your stomach. This means less work for your digestive system.
While cooking supersizes corn digestibility, raw corn still provides some nutrition. But you are likely only absorbing a fraction of raw corn’s total protein, carbs, vitamins, minerals, and other nutrients due to the lower digestibility.
Table Comparing Digestibility of Raw and Cooked Corn
Nutrient | Raw Corn Digestibility | Cooked Corn Digestibility |
---|---|---|
Protein | 16% digestible | 89% digestible |
Carbohydrates | 67% digestible | 98% digestible |
Lipids | 69% digestible | 94% digestible |
What Affects Raw Corn Digestibility?
There are several key factors that determine how well your digestive system can break down and absorb nutrients from raw corn:
Maturity of the Corn
As touched on earlier, younger corn is more tender and digestible raw. Immature corn like sweet corn has thinner, more permeable skins and less cellulose and fiber development in the kernels’ endosperm.
As the corn plant matures, the pericarp layer and internal cell structure become tougher and more reinforced with indigestible cellulose and hemicellulose compounds. This makes digestion much more difficult unless the corn is cooked.
Kernel Structure
Dent and flint corn varieties have thicker, tougher pericarp layers than newer supersweet and sugary enhanced corn types. The thicker skins make it harder for digestive juices to permeate into the kernels. Seed breeders have focused on optimizing newer corns for tenderness when eaten raw.
Mechanical Processing
Chewing, grinding, crushing, or otherwise mechanically processing raw corn can rupture the kernel cell walls. This allows digestive enzymes better access to break down the internal nutritious contents. That’s why chopping or grinding raw corn generally improves digestibility compared to eating the kernels whole.
Chemical Processing
Chemical treatments like soaking or fermenting corn before eating raw changes the cellular structure via processes like hydrolysis. This helps digestion by partially degrading fibrous components ahead of time. More on chemical treatments later.
Individual Digestive Factors
Your individual gut sensitivity, enzyme profile, gastrointestinal pH levels, gut flora, and more can all impact your ability to digest raw corn. Those with optimal digestive function may extract more nutrition from raw corn than people with digestive disadvantages.
Ways to Improve Raw Corn Digestibility
If you want to eat raw corn, there are preparation methods that can make it easier on your digestive system. Here are some effective ways to improve the digestibility of raw corn:
Pick Young, Immature Corn
Choosing young, milk stage sweet corn or freshly harvested field corn minimizes the presence of tough cell walls and fibrous compounds. The softer kernels will be gentler on your stomach and digestive enzymes.
Remove Fibrous Skin and Cellulose-Rich Tip
Peeling off the outer pericarp or hull of each kernel eliminates the toughest part of the raw corn kernel. Cutting off the top and bottom tip portion of the kernel can also reduce indigestible cellulose intake.
Grind, Crush, or Chew Kernels Thoroughly
Mechanically disrupting the kernel structure prior to swallowing is key. This helps release the digestible inner nutrients from within the rigid pericarp and cell walls. The more finely you can chew or grind the kernels, the better for digestion.
You can use a blender, food processor, grain mill, or other equipment to crush kernels into smaller particles for improved digestibility. Just be sure to consume immediately before the exposed inner nutrients oxidize.
Soak in Water, Lemon Juice, or Vinegar
Soaking raw corn kernels in liquid helps hydrate and swell the seeds. Soaking for 8-12 hours can make the cell walls more permeable and loosens the hulls. Acidic soaking liquids like lemon juice or vinegar gently degrade the fibrous components through hydrolysis.
Sprout the Kernels
Sprouting raw corn kernels encourages hydrolysis and the breakdown of anti-nutrients and fibrous compounds. Sprouting activates enzymes in the seed that convert starch into natural sugars. This process makes the nutrition more bioavailable.
Soak the kernels for 12-24 hours then drain and rinse every 8-12 hours for 1-3 days until sprouts emerge. The sprouted corn will be more tender and digestible.
Ferment the Kernels
Lactic acid fermentation by bacteria can partially break down indigestible components in raw corn. Soaking kernels in yogurt, kefir, or a probiotic-rich brine softens the hulls and begins digesting nutrients prior to consumption.
Try soaking kernels in yogurt or kefir for 12-24 hours before eating for improved digestibility. Just keep at room temperature, not above 80°F to avoid spoilage.
Consume with Fats or Oils
Eating raw corn along with oils, butter, nuts, seeds, avocados or other fats helps improve absorption of fat-soluble nutrients like carotenoids and vitamin E.
Some fat in a meal substantially boosts the bioavailability of antioxidants like lutein and zeaxanthin from raw corn.
Take a Digestive Enzyme Supplement
Over-the-counter digestive enzyme supplements can assist in breaking down raw corn’s resilient proteins, fibrous polysaccharides, and anti-nutrients. Protease, lipase, amylase, cellulase, and alpha-galactosidase supplements may be particularly helpful.
Take the recommended dosage with raw corn meals to support your endogenous digestive enzymes.
Nutritional Profile of Raw vs. Cooked Corn
Here is how the nutritional profiles of raw versus cooked corn generally compare:
Vitamins
Cooking corn significantly increases the bioavailability of fat-soluble vitamins like vitamins A, E, and K by breaking down tough cell structures that encase these micronutrients.
However, cooking can degrade water-soluble B-complex vitamins like thiamine, niacin, pyridoxine, and folic acid. Raw corn may provide higher levels of some water-soluble vitamins.
Minerals
The overall mineral availability is higher in cooked corn as the softening of fibrous compounds and anti-nutrients improves absorption. This includes minerals like iron, zinc, magnesium, and potassium.
Protein
Cooking boosts protein digestibility by denaturing corn proteins and breaking down cell walls that block enzyme access to protein bodies in the endosperm.
However, excessively high temperatures can damage corn proteins. Light cooking helps maximize protein digestibility.
Carbohydrates
Starchy carbs become much more bioavailable with cooking. The heat gelatinizes starch granules and degrades resistant starch structures that limit digestion. Cooked carbs are absorbed slower, preventing spikes in blood sugar.
Raw corn has a higher fiber content as cellulose and hemicellulose structures remain intact.
Antioxidants
Key antioxidants like lutein, zeaxanthin, beta carotene (vitamin A), and vitamin E become more absorbable with cooking. But some water-soluble polyphenol antioxidants can be reduced through heat damage.
Overall
On the whole, gentle cooking boosts digestibility and nutrient absorption from corn, especially for proteins, fats, vitamins A and E, minerals, and carbohydrates. Raw corn retains more B vitamins and fiber.
Potential Digestive Problems from Raw Corn
Along with lower nutritional availability, raw corn may lead to some digestive complaints or side effects in sensitive individuals including:
- Bloating, gas, and abdominal discomfort
- Constipation from insoluble fiber
- Blockages or obstructions from undigested hulls
- Nutritional deficiencies if unable to absorb nutrients
- Allergic reactions in those with corn allergies
Introducing raw corn slowly and drinking plenty of fluid with meals can help minimize adverse reactions. Properly preparing raw corn using previously mentioned methods also reduces digestive issues.
Groups That Should Avoid Raw Corn
The following groups are more likely to struggle digesting raw corn and may want to avoid it or cook it before eating:
- Infants and young children
- The elderly
- Those with chronic gut disorders like IBS, Crohn’s disease, ulcerative colitis, etc.
- People with digestive enzyme deficiencies
- Individuals with corn allergies
In addition to cooking raw corn, people in these groups can try soaking, sprouting or fermenting the kernels to improve digestibility and reduce anti-nutrients.
The Bottom Line
Raw mature corn has a relatively low overall digestibility compared to cooked corn. However, the starchy endosperm can be partially broken down by digestive enzymes. Factors like maturity of the corn, kernel structure, processing method, and individual digestive function impact digestibility.
While raw corn provides some nutrition, cooking improves digestibility substantially. Preparation techniques like soaking, sprouting, and fermenting raw corn can also enhance its digestibility and nutrient availability.
Eating small amounts of raw corn once accustomed may be fine for most healthy adults. Those with gut issues or corn allergies should stick to thoroughly cooked corn for optimal digestion.