Feeling blue? That's sometimes a good thing, especially when it comes to your food.
Blue foods contain anthocyanins, a type of plant-based antioxidant found in abundance, and not exclusively in berries and red wine.
Take, for instance, blue corn. Blue corn is actually regular yellow corn with a high level of anthocyanins, which gives it a bluish hue.
Blue corn is botanically identical to yellow corn—but with one important difference. Its deep blue-purple color is the result of its rich anthocyanin content—with a concentration equal to or greater than the anthocyanin concentration of blueberries and a higher antioxidant capacity.
What is blue corn?
Blue corn is one of the oldest varieties of corn. The Pueblo indigenous American tribe in the southwestern United States had been feasting on this variety as far back as 1540, when Spanish explorers discovered the region.
Blue corn is open-pollinated, so its growth is not as easily regulated as that of commercial hybrid yellow or white corn. It is a floury corn, and it has about 30 percent more protein than the average hybrid corn. It is still widely used in the Southwest and Mexico, where it is a staple food.
The health benefits of blue corn
The anthocyanin in blue corn and other similarly colored foods has multiple health benefits, including potentially improving memory and fighting cancer and diabetes! This flavonoid has been shown to reduce the proliferation of several cancer cell lines, and improve memory in animal studies.
There's also evidence that the anthocyanin in blue corn can help protect against diabetes. In animal studies, anthocyanins were shown to regulate the breakdown of carbohydrates and release of insulin and prevent the development of diabetes.
Anthocyanins are good for you for other reasons, too! In addition to the anti-cancer and heart health benefits, other studies suggest that this nutrient reduces inflammation. Clearly, there's a lot to love about anthocyanins. So who's hungry for blue corn?
Non-GMO blue corn for the win!
Most of the corn available today is genetically modified, and some of us are trying to avoid GMOs. It's actually easier to find non-GMO blue corn than a non-GMO yellow or white variety.
But because the United States Department of Agriculture doesn't require GMO labeling, it is impossible to be 100 percent certain that you're eating non-GMO blue corn. Trusting the source of the corn is very important.
Recipe: Blue Corn Tortilla Soup
One of my favorite recipes is for tortilla soup but made with blue tortilla chips. Before you judge me for enjoying a soup made from chips, take a look at the ingredients.
Ingredients:
- 1 tablespoon of real butter or a butter spread made with olive oil
- 2 large onions, finely chopped
- 2 teaspoons crushed fresh garlic
- 2 cans reduced-sodium chicken broth
- 1 cup diced tomatoes 1 cup green chilies, both undrained
- 1 can vegetarian chili
- 1/3 cup chopped fresh cilantro
- 60 blue corn tortilla chips
- 6 lime wedges
Directions:
- Heat butter or butter spread in large saucepan over medium-high heat; add onions and garlic; cook 4 minutes or until crisp-tender. Add broth, undrained tomatoes and chilies, chili and cilantro. Bring to a boil.
- Break 4 chips into the bottom of each serving bowl. Ladle soup over chips. Squeeze lime over soup.
- Divide and arrange remaining tortilla chips equally around rim of each soup bowl to create a sundial effect; serve.
- Calories: 353 per serving (1-1/2 cups each).
Full disclosure: the amount of anthocyanins in the blue tortilla chips is minimal, at best. So if you really want to benefit from blue corn, recipes using minimally processed blue corn—instead, maybe just eat the ear, steamed—are probably your best bet. That being said, this really IS a delicious soup. Try it, and enjoy!
But do think twice if you're tempted to go back for second or third servings. Eating too much corn can result in post-meal sugar spikes and insulin dysfunction down the line. So it's probably best to eat corn in moderation.
About the Author: Dr. Michael A. Smith received his medical doctorate from the University of Texas, Southwestern Medical Center, and he practiced Internal Medicine and Radiology in Dallas, Texas in the early 2000s. Dr. Smith is the author of The Supplement Pyramid: How to Build your Personalized Nutritional Regimen. He is also the host of the Live Foreverish podcast and Facebook Live show for Life Extension.
References
- Cevallos-Casals BA, Cisneros-Zevallos L. Stoichiometric and kinetic studies of phenolic antioxidants from Andean purple corn and red-fleshed sweetpotato. Journal of agricultural and food chemistry. 2003;51(11):3313-3319.
- Herrera-Sotero MY, Cruz-Hernández CD, Trujillo-Carretero C, et al. Antioxidant and antiproliferative activity of blue corn and tortilla from native maize. Chem Cent J. 2017;11(1):110.
- Aguirre López LO, Chávez Servia JL, Gómez Rodiles CC, Beltrán Ramírez JR, Bañuelos Pineda J. Blue Corn Tortillas: Effects on Learning and Spatial Memory in Rats. Plant foods for human nutrition (Dordrecht, Netherlands). 2017;72(4):448-450.
- Różańska D, Regulska-Ilow B. The significance of anthocyanins in the prevention and treatment of type 2 diabetes. Advances in clinical and experimental medicine : official organ Wroclaw Medical University. 2018;27(1):135-142.
FAQs
Because of its lower GI number, high anthocyanin and antioxidant properties, blue corn can potentially help protect against metabolic disorders like obesity, cardiovascular disease and diabetes. Blue corn tortillas are as easy to make at home as regular yellow or white corn tortillas.
What makes blue tortillas blue? ›
With its earthy flavor and striking hue, blue corn is one of the favorites for making tortillas, and dishes like tlacoyos or gorditas and pinoles. They're made with blue corn which is long and the grains are a deep wine blue color. Blue corn's color is due to anthocyanins, natural dyes with antioxidant properties.
What is the healthiest corn tortilla? ›
Yellow corn tortillas have beta carotene, which gives them a slight edge over white. But, blue corn tortillas seem to be the healthiest choice of all.
What does blue corn do for your body? ›
The high protein content is also good for your bones and increases muscle mass and strength. In addition, blue corn has a lower glycemic index than yellow corn, making it a good option for those prone to sugar spikes and crashes. Finally, blue corn is packed with nutrients such as potassium and calcium.
What color corn is healthiest? ›
Though some people believe that yellow corn is sweeter, that's not the case. The only difference is that the naturally occurring pigment that makes those kernels yellow, beta carotene, gives them a bit of a nutritional edge over white corn—beta carotene turns into vitamin A during digestion.
Is it good to eat corn tortillas everyday? ›
Corn tortillas can definitely be part of a balanced and nutritious diet, no matter your health conditions. Latin American food is delicious, nourishing, and can always be made in a balanced way.
Is blue corn inflammatory? ›
It also has about 20% more protein than yellow corn and a lower glycemic index. This means less sugar spikes and crashes. Anthocyanins found in blue corn contain antioxidants with anti-inflammatory properties. These may aid the body in fighting inflammatory metabolic and cardiac diseases.
Is blue corn flour the same as blue cornmeal? ›
Well, in fact, blue cornmeal is the starting point for blue corn flour. It is made by grinding whole blue corn kernels, resulting in a coarse texture with a striking blue or purple color. Therefore, blue harina is the finely ground version of blue cornmeal.
Is blue corn good for diabetics? ›
Compounds called anthocyanins give the corn its blue color, and past research has suggested that these compounds have antioxidant properties that can help to protect against obesity, cardiovascular disease, and diabetes.
Are homemade corn tortillas healthier? ›
Corn tortillas are a healthier alternative to flour tortillas. They provide more whole grains and have built-in portion control because they're typically smaller. They're also gluten-free and thus suitable for people who cannot tolerate gluten.
Grain-Free Tortillas Instead of Corn Tortillas
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.
Are corn tortillas a processed food? ›
As widely consumed thermally processed corn-based foods, tortillas, tortilla/corn chips, cornflakes, breakfast foods, corn-based bread, cookies, and snacks such as popcorn can have a great contribution to the acrylamide dietary intake, thus bearing a high public health risk.
What happens if you eat corn everyday? ›
Corn is rich in fiber and plant compounds that may aid digestive and eye health. Yet, it's high in starch, can spike blood sugar and may prevent weight loss when consumed in excess. The safety of genetically modified corn may also be a concern. Still, in moderation, corn can be part of a healthy diet.
Is blue corn healthier than white corn? ›
Blue corn is mostly grown in New Mexico, and when you can get it, experts say blue corn is the healthiest option when it comes to tortillas and tortilla chips. Garcia said it's likely to have originated in Peru. "The color that makes blue corn blue is actually a pigment called an anthocyanin, which is an antioxidant.
Why is blue corn better than yellow corn? ›
In comparison to its yellow cousin, blue corn is a more “floury” corn, containing more protein and health benefits than the average corn. We also happen to think its taste is superior. In Mexico today, blue corn is a staple. High-end restaurants and taquerias turn to blue corn as their corn of choice.
Is blue corn or white corn healthier? ›
Blue corn is a nutritious corn variety native to Mexico. This variety of corn is easier to digest than its yellow counterpart, as it has less indigestible starch. It also has about 20% more protein than yellow corn and a lower glycemic index. This means less sugar spikes and crashes.
What's the difference between blue and yellow corn tortillas? ›
In comparison to its yellow cousin, blue corn is a more “floury” corn, containing more protein and health benefits than the average corn. We also happen to think its taste is superior. In Mexico today, blue corn is a staple. High-end restaurants and taquerias turn to blue corn as their corn of choice.
Is blue corn genetically modified? ›
There is no GMO blue corn seed; however, seed can be contaminated.
Do blue corn tortillas taste different? ›
The yellow corn masa from @masienda was delicious but I have to say this one took it up a notch, and I'm now more excited than ever to try the rest of the varieties. If you've never had blue corn you are missing out!
