Corn smut (Ustilago maydis) is an edible fungus that grows on corn cobs. It is considered a functional food because of its rich nutritional properties and health benefits. Corn smut can help lower cholesterol and blood pressure and strengthen the immune system since it contains antioxidant compounds and is high in essential fatty acids, amino acids, vitamin C, and minerals.
Also known as huitlacoche or cuitlacoche, this fungus is an excellent source of fiber, which helps regulate blood sugar levels. It’s also rich in high-quality protein, making it a great option for vegetarian diets or for people who eat little meat.
The word huitlacoche comes from the Aztec Nahuatl language and means “crow excrement,” likely referring to its dark and unattractive appearance. Despite its name, corn smut is considered a delicacy and is widely used in Mexico and other Latin American countries to make traditional dishes like tamales, tlacoyos, soups, creams, sauces, pizzas, pasta, lasagna, stews, or to accompany meats.
Health benefits
The main health benefits of corn smut include:
1. Strengthening the immune system
Corn smut is an excellent food for preventing infections, colds, and flu. It also helps fight viruses, bacteria, and fungi that can harm health. This benefit is due to its antioxidant and anti-inflammatory properties and its content of vitamin C and amino acids like lysine, which help boost the body’s natural defenses.
It is also rich in beta-glucans, compounds that help activate immune cells and enhance the function of white blood cells, strengthening overall immunity.
2. Lowering cholesterol
Corn smut contains fiber, healthy fats, and antioxidants that help lower LDL (“bad”) cholesterol and triglycerides in the blood while increasing HDL (“good”) cholesterol. This balance helps prevent heart-related conditions such as atherosclerosis, heart attacks, and strokes.
3. Managing blood pressure
Because it’s rich in antioxidants and minerals like magnesium, corn smut supports healthy blood circulation and helps relax blood vessels. This contributes to maintaining normal blood pressure levels and preventing hypertension.
4. Preventing bone loss
Corn smut provides good amounts of lysine, an essential amino acid that helps the body absorb calcium—an important mineral for bone health. This may help prevent bone loss associated with osteoporosis.
5. Supporting gut health
This edible fungus is rich in fiber, which supports digestion and bowel regularity by increasing stool volume and stimulating bowel movements. It acts as a natural laxative, helping to prevent constipation.
6. Preventing premature aging
Corn smut contains antioxidants such as polyphenols and vitamin C, which help slow down the effects of aging. It also promotes collagen production, improving skin appearance and reducing the formation of wrinkles.
7. Controlling blood sugar
Thanks to its beta-glucan content, corn smut helps regulate blood sugar levels by slowing the absorption of carbohydrates in the digestive system. This makes it beneficial for preventing and managing diabetes.
8. Supporting weight loss
Because it’s high in fiber, corn smut helps promote fullness, reducing appetite and aiding in weight control. It’s also low in calories and rich in nutrients, making it a healthy addition to weight-loss diets.
9. Acting as a prebiotic
Corn smut contains beta-glucans, which have prebiotic properties. These compounds serve as food for beneficial gut bacteria, promoting their growth and improving intestinal balance and overall digestive health.
10. Suitable for vegetarian diets
Corn smut contains nearly all the essential amino acids the body needs to make proteins and perform vital functions. Lysine, one of the most abundant amino acids in this food, makes corn smut an excellent protein source for vegetarian diets that exclude meat and other animal-based foods.
Properties of corn smut
Corn smut has antioxidant, antimicrobial, anti-inflammatory, antimutagenic, antiplatelet, antidiabetic, digestive, cardioprotective, cholesterol-lowering, immune-boosting, prebiotic, and dopaminergic properties. These benefits are due to its wide variety of phytochemicals with potential biological effects, including polyphenols, flavonoids, carotenoids, phytosterols, purine derivatives, beta-glucans, and terpenoids.
Nutritional information
The following table outlines the nutrition found in 100 g of corn smut:
To obtain the health benefits of corn smut, it should be consumed as part of a balanced diet and combined with regular physical activity.
How to eat corn smut
Corn smut has a mild flavor that can be sweet, savory, smoky, or umami, and can be used in many types of dishes, such as fillings for quesadillas, tamales, tlacoyos, soups, creams, sauces, pizzas, pasta, lasagna, stews, and meat dishes.
It can be eaten fresh, canned (with or without other vegetables), or as a dehydrated product available in markets.
Possible side effects
Corn smut is generally safe to eat, but it may cause allergic reactions in some people. Symptoms can include red or swollen patches on the skin, itching, and rashes.
If swelling of the lips, tongue, ears, or eyes occurs, or if you experience shortness of breath or difficulty breathing, seek emergency medical attention immediately, as these could be signs of a severe allergic reaction.
Contraindications
There are very few studies on the contraindications of corn smut, so it should be consumed with caution by pregnant or breastfeeding women, children, and people with weakened immune systems.
People with asthma or allergic rhinitis should also be cautious, as it may trigger allergic reactions.
Healthy corn smut recipes
Corn smut can be used to prepare delicious and nutritious dishes. Below are three easy ways to include it in your meals.
1. Avocado stuffed with corn smut
Ingredients:
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200 g of corn smut
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1 avocado
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1 serrano pepper
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1 sprig of epazote
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Juice of 1 lime
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½ cup of sesame seeds
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½ clove of garlic
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1 slice of onion
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1 teaspoon of olive oil
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Salt and pepper to taste
Directions:
Finely chop the garlic and onion. In a skillet, sauté them in olive oil. Add the corn smut and sliced serrano pepper, and cook for 4 minutes. Add the epazote, salt, and pepper to taste. Cut the avocado in half, remove the pit, drizzle with lime juice, sprinkle with sesame seeds, and fill with the mixture. Serve immediately.
2. Corn smut quesadillas
Ingredients:
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½ kg of tortilla dough
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½ kg of corn smut
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200 g of cheese
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½ chopped onion
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1 tablespoon chopped epazote
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⅓ cup corn kernels
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½ cup of water
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Salt and pepper to taste
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Olive oil
Directions:
Sauté the onion in olive oil. Add the corn kernels and cook until glossy. Stir in the corn smut and epazote. Add ½ cup of water, season with salt and pepper, and cook on low heat for about 10 minutes until the mixture thickens. Add some of the filling and cheese to tortillas, fold, and lightly toast on a skillet.
3. Open corn smut omelet
Ingredients:
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3 eggs
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½ chopped onion
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1 chopped garlic clove
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1 chopped tomato
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1 teaspoon chopped epazote
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2 tablespoons fresh corn smut
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1 tablespoon olive oil
Directions:
Sauté the onion and garlic in olive oil. Add the corn smut, then add the tomato and epazote, and cook for a few minutes. Season with salt and pepper and set aside. Beat the eggs, season again, and pour into a non-stick skillet. Cook for a few minutes on medium heat, flip carefully, and cook the other side. Serve with the corn smut filling in the center.