What are the benefits of corn puttu? An in-depth nutritional guide

October 31, 2025 •

3 min read

Whole grain corn has a higher total antioxidant activity than many other common grains, such as rice and wheat. This nutritional superiority contributes to the health benefits of corn puttu, a beloved steamed breakfast and snack dish from South India.

Quick Summary

Corn puttu is a healthy, steamed dish, rich in fiber, vitamins, and minerals. It aids digestion, supports heart health, and can assist in weight management due to its high satiety. Its lower glycemic index makes it a suitable option for those managing blood sugar, especially when compared to refined grains, consumed in moderation.

Key Points

Digestive Aid: High fiber promotes regular bowel movements.
Weight Management: Fiber increases fullness, helping control calorie intake.
Blood Sugar Control: Moderate glycemic index helps manage blood sugar levels.
Rich in Antioxidants: Contains lutein and zeaxanthin for eye health.
Heart Healthy: Fiber and healthy fats support cardiovascular wellness.
Gluten-Free: A suitable option for those with gluten intolerance.
Good Source of Energy: Provides complex carbohydrates for sustained energy.

The Nutritional Powerhouse of Corn

Corn is rich in nutrients essential for wellness. It is a good source of dietary fiber, important for digestion, and provides complex carbohydrates for energy. Corn also contains various vitamins and minerals:

Vitamins: A, C, and B vitamins like thiamine ($B_1$) and folate ($B_9$).
Minerals: Magnesium, potassium, iron, and phosphorus.
Antioxidants: Lutein and zeaxanthin are present, which are beneficial for vision.

Fiber for Digestive Health and Weight Management

Corn puttu's high dietary fiber content aids digestion by promoting regular bowel movements. Fiber also contributes to feeling full, which can help manage calorie intake and support weight management. Some research suggests the resistant starch in corn may also help with fat metabolism.

Blood Sugar and Heart Health Benefits

Corn puttu has a moderate glycemic index, leading to a slower release of carbohydrates into the bloodstream compared to high-GI foods. This can help prevent sharp blood sugar spikes. The fiber content further assists in slowing glucose absorption. Additionally, the dietary fiber can help manage cholesterol levels, and B vitamins contribute to heart health.

Corn Puttu vs. Rice Puttu: A Nutritional Breakdown

When comparing corn puttu with traditional rice puttu, note the following nutritional differences based on a 100g serving of flour:


Nutrient (per 100g)	Corn Puttu Flour (Avg.)	Rice Puttu Flour (Avg.)	Key Differences	Benefits of Corn Puttu
Energy	Approx. 354 kcal	Approx. 187-350 kcal	Can be lower or higher, depending on preparation and type of rice used.	Offers a more balanced nutrient profile for the calories.
Dietary Fiber	1.35-4.4g	Generally lower (white rice has very little).	Corn is significantly richer in dietary fiber.	Better for digestion and promotes longer satiety, aiding weight management.
Protein	5.5-6.8g	Approx. 2.7-3.2g	Corn offers a higher protein content.	Contributes to feelings of fullness and supports muscle health.
Fats	1.2-1.8g	Generally lower, but with less favorable fat composition.	Corn contains a slightly higher but more favorable fat profile, including polyunsaturated fats.	Supports heart health and reduces cholesterol levels.
Vitamins	Vitamin A, C, B complex (B1, B2, B5).	Primarily B vitamins (B1, B9) in whole grain form.	Corn offers a wider range of vitamins.	Better for overall wellness, immunity, and vision.
Glycemic Index	Moderate GI (approx. 52-60).	Higher GI (especially white rice).	Corn causes a slower and more gradual rise in blood sugar.	Improved blood sugar control, particularly important for diabetics.

Healthy Ways to Enjoy Corn Puttu

How you serve corn puttu impacts its health benefits. It can be paired with sweet or savory options.

Savory Pairings

Kadala Curry: A classic pairing providing protein.
Vegetable Stew: A light option adding vitamins and minerals.
Green Gram Curry: Another protein-rich choice.

Sweet Pairings

Ripe Banana and Jaggery: A healthier alternative to refined sugar.
Honey: Adds natural sweetness.

Portion Control

Controlling portion size is important due to corn puttu's carbohydrate content, especially for those managing blood sugar or weight. A serving of about half a cup is a reasonable starting point. Pairing with protein or fat can help stabilize blood sugar.

Conclusion

Corn puttu is a nutritious and versatile dish with several health benefits. Its high fiber aids digestion and weight management, while its moderate glycemic index and antioxidants support heart health and blood sugar control. Being gluten-free and traditionally steamed, it's a wholesome option. Choosing whole-grain cornmeal and healthy sides enhances its benefits.

For more healthy cooking ideas, resources like Simple Indian Recipes offer various recipes and dietary advice.

Frequently Asked Questions

Yes, in moderation. Corn puttu has a moderate glycemic index and is fiber-rich, slowing glucose absorption. Portion control and pairing with protein or healthy fats are recommended.

Yes, its high fiber content promotes fullness, which can help reduce calorie intake. Steamed corn puttu with healthy sides is best for weight loss.

Corn puttu generally has more fiber, protein, a wider range of vitamins (A, C, K), a more favorable fat profile, and a lower glycemic index compared to standard rice puttu.

Savory options include kadala curry, vegetable stew, or green gram curry. Sweet pairings can be ripe banana and jaggery or a drizzle of honey.

Corn puttu contains antioxidants like lutein and zeaxanthin, important for eye health, and vitamin C, which protects against free radical damage.

Gradually add water to the corn flour until it's crumbly and avoid over-steaming. Blending the flour before steaming can also help.

Yes, corn is naturally gluten-free, making corn puttu an excellent and nutritious choice for a gluten-free diet.