Can You Eat Corn If You Have Diabetes?
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Due to an unhealthy lifestyle, these days every second person in this world is diabetic.
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According to World Health Organization, more than 400 million people all over the world suffer from diabetes and about 1.5 million people lose their lives to this deadly condition every year.
We are so advanced in medical the field still this graph of diabetes is increasing.
Researchers say that there is one superfood for diabetes and that is corn.
- Corn is very healthy. It has fiber which aids good digestion, maintains healthy skin and eyes because it is rich in vitamin A, and also it benefits nerve and brain health because it contains vitamin B.
Corn is a simple choice but it has rich nutritional value.
Many people may tell you that corn isn’t good for diabetes but they do not have the appropriate info.
Usually, people say this because corn has high sugar and carbohydrate levels. In fact, it can do wonders for your body.
Corn nutritional value
One medium ear of cooked, yellow, sweet corn provides:
- calories: 77
- carbohydrates: 17.1 grams
- dietary fiber: 2.4 grams
- sugars: 2.9 grams
- fiber: 2.5 grams
- protein: 2.9 grams
- fat: 1.1 grams
Corn also provides
- potassium
- magnesium
- vitamin A
- vitamin B
- vitamin C
- iron
- zinc
One cannot get bored eating corn because it is eaten in various forms. It has good nutritional value.
Corn is abundant in preventing diabetes also you can consume it while you are suffering from diabetes as it helps to control sugar levels. It is low in fat and sodium.
The American Diabetes Association advises that the daily limit of carbs consumption should be set to manage diabetes and you should be consistent in following it.
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Can you eat corn if you are diabetic?
The answer to this question is yes, you can have corn if you have diabetes. Corn is an abundant source of energy, vitamins, minerals, and fiber.
It’s also low in sodium and fat.
Type 2 diabetes is mostly caused due to overweight. This can be controlled by maintaining proper sugar levels and also by losing weight.
You should also focus on a diet rich in lean protein and slow carbs. This diet will slowly convert to glucose in the bloodstream.
One of the common diet myths for people with diabetes is to avoid starch like vegetables rich in starch (potatoes, peas), corn, etc.
But, the fact is that you can have everything as long as you keep the exact quantity in mind.
Include it in your diet just remember the daily limit of carbs you decide to eat in a day and keep it in check.
Remember, the key for you to check the:
- Quantity or ratio of carbohydrates you’re going to eat
- Type of carbohydrate
- Your blood glucose sugar level
In simple words, while eating carbs like corn, potatoes or peas just keep your portion size in check and adjust the meal accordingly.
Glycemic index of corn
As you already know that the glycemic index is the scale which tells that how that particular food affects blood sugar.
The GI is based on a scale of 0 to 100, with 100 being pure glucose.
The glycemic index measures how quickly the carbohydrate in foods is absorbed in the body.
The glycemic load measures the amount of glucose absorbed based on the portion of corn you eat.
Foods with a high-glycemic index (70 and above) can increase your normal blood sugar level.
Foods with a GI from 56 to 69 are medium glycemic foods. Low-glycemic foods score less than 55. The glycemic index of corn is 52. Other related GIs include:
- corn tortilla: 46
- cornflakes: 81
- popcorn: 65
Nearly all corn products are low on the glycemic index. The GI of cornflakes is high. It depends on the reason that how it is processed.
Focus on low GI foods in diabetes otherwise, you’ll have an excess of blood sugar.
- Foods with high-GI release glucose quickly. Low-glycemic foods tend to release glucose slowly and steadily, which is helpful for keeping blood glucose under control.
Benefits of eating corn
- Research reveals that corn reduces the risk of chronic diseases like diabetes, and obesity, as it is rich in flavonoids.
- It contains Thiamin (vitamin B1) which helps in the growth, development, and function of cells.
- Corn had magnesium is a mineral that helps to regulate blood glucose, blood pressure, and helps in the function of muscles and nerves.
- Corn has sufficient iron that helps in hemoglobin formation, which helps to carry oxygen to different body parts.
- A moderate intake of corn(low GI) can reduce glucose and insulin response.
- Regular whole-grain corn consumption improves digestive health as it is rich in fiber. It keeps you full for long thus also helps in weight loss.
- Replacing refined grains with whole grains like corn improves good cholesterol.
- Lowers the risk of heart disease and some types of cancer.
- Vitamin B6(Niacin) in corn helps in keeping your brain, nervous system, and immune system healthy.
| Read: What Are 5 Low-Glycemic Foods? Defination, Examples, Facts, Benefits
Options of corn
Popcorn
It is a healthy whole-grain food with 30 calories per cup. Butter and salt should be avoided. You can always replace butter with olive oil.
It contains 1gm fiber in 1 cup, which keeps you full for long.
Corn chips
Corn chips are fried so high in calories, fat, and salt.
For example, a 1-ounce serving of Frito-Lay regular corn chips (about 30 chips) contains 160 calories, 15 grams of carbohydrates, 1 gram of fiber, 10 grams of fat, and 170 milligrams of salt.
The nutrition facts for tortilla chips are similar: a 1-ounce serving of Tostitos original tortilla chips (about 11 chips) contains 140 calories, 19 grams of carbohydrates, 2 grams of fiber, 8 grams of fat, and 120 milligrams of salt.
High-fructose corn syrup
Corn comes in a variety of forms like popcorn, chips, etc. One such form is corn syrup which is consumed widely.
It is a sweetener and is generally used in processed food items.
These are not good for diabetic people though they do not spike the blood sugar levels too much rather they do not add the benefits too.
You still have to take insulin to regulate glucose.
Takeaway
With all the information mentioned above, we can say that corn is a very beneficial food for diabetic patients.
It’s necessary to understand how its high level of carbohydrates can raise blood glucose and impact how you manage your diabetes.
For this keep the quantity in check.
Remember to consult your doctor or dietician about the nutritional value of different corn products.
FAQ’s
Does Corn Raise Blood Sugar?
Yes, corn raises your blood sugar. Corn has carbohydrates and carbohydrates tend to increase blood glucose (sugar) levels. Though adding it to your diet is beneficial because it is rich in nutrition. To maintain the proper blood sugar level consider the portion size or quantity to be checked and considered.
Is It Better To Eat Fresh, Froze, Or Canned Corn?
Very naturally, fresh corn should be the first choice. It is delicious and nutritious but seasonal. Froze and canned are easily available in every season so are at ease. But you need to check the sodium content and consider the nutrition level to check the amount of carbohydrates per serving.
Are Corn Tortillas Better Than Flour Tortillas If I Have Diabetes?
Whole grain is better than enriched grains so corn tortillas are better for health in comparison to flour tortillas. Remember both corn and flour tortilla is going to raise your blood sugar levels so you can often consume it keeping the amount you consume in check.
How Much Corn Should Someone With Diabetes Eat?
One small ear of corn is advisable. It contains 72 calories and 15 grams of carbohydrates. Nutrition labels of packaged corn or tortilla chips declare it as backed or low fat. But, still, it contains salt in large amounts. So, portion size to consume is important to consider.
