This “healthy” salad food is actually loaded with sugar

It’s the golden darling of summer salads, a staple in packed lunches, and the first thing many of us toss into a bowl when we’re aiming for something light. But don’t be fooled by its bright colour and sweet crunch—corn isn’t quite the innocent health food it pretends to be.

Why corn deserves a second look

You’ve seen it time and again—those cheerful yellow kernels nestled among rocket leaves, cherry tomatoes, and a drizzle of vinaigrette. It looks healthy, and it certainly feels virtuous when you’re piling it onto your plate. But here’s the twist: corn isn’t technically a vegetable. It’s a starch, sitting in the same nutritional family as rice or potatoes.

That means corn is rich in carbohydrates, which your body quickly breaks down into sugar. In fact, a single corn on the cob contains somewhere between 16 to 20 grams of carbs. That’s more than a digestive biscuit, and a surprising amount for something we casually sprinkle into our “light” lunches.

If you’ve ever wondered why those supposedly gluten-free corn snacks still taste a bit like a treat, there’s your answer. The sugar content, while natural, adds up—especially if you’re reaching for seconds without checking the label.

Should corn be cut from your diet?

Hold your horses. It’s not time to banish corn from your kitchen just yet. Despite its sugary nature, corn isn’t a health villain. Its glycaemic index (the measure of how quickly a food raises blood sugar) sits in the moderate range—between 48 and 69. That means it causes a slower, more controlled rise in blood sugar compared to refined carbs.

This makes corn a smart option for those looking to sustain energy levels throughout the day without the dreaded sugar crash. And compared to other starches, it actually has a few things going for it: it’s lower in calories than white bread or pasta, and it’s packed with fibre, which helps keep you feeling full and your digestion ticking along.

So, rather than shunning it, think of corn as a carbohydrate with benefits—one that deserves its place, in moderation, on your plate.

A matter of balance

Like many things in the world of nutrition, corn’s reputation depends on how and how much you eat. On its own, it’s sweet and energy-dense. But as part of a balanced diet—paired with lean protein, leafy greens, or complex carbs like lentils or quinoa—it plays a perfectly respectable role.

So yes, corn can sneak more sugar into your meal than you might expect. But it also offers texture, fibre, and a natural sweetness that makes healthy food more enjoyable. Just go easy on the portion size, and maybe don’t double up with corn chips on the side.

In the end, it’s not about cutting it out—it’s about knowing what you’re really eating. Because even the healthiest-looking salad can have a sweet secret tucked inside.