Is Corn Good for Diabetes? A Detailed Guide
Parul Dube
February 3, 2023
Diabetes
Corn, be it roasted, curried, or fried with spices, is a staple in Indian households. Eating boiled corn kernels in cups or simply seasoning them with chilli, lime juice, and butter brings back nostalgic memories.
Corn is a type of grain that is widely consumed around the world and can be included in a healthy diet for people with diabetes. However, it is important for people with diabetes to pay attention to the portion sizes and overall balance of their meals, as well as the type of corn they are consuming.
Whole grains, including corn, can be a part of a healthy diet for people with diabetes because they are rich in fiber, which can help with blood sugar control and contribute to overall good health. However, it is important to be mindful of the portion size of corn, as well as how it is prepared.
For example, one ear of corn contains about 15 grams of carbohydrate, which needs to be accounted for in the daily carbohydrate intake of someone with diabetes.
There are also different types of corn available, including yellow, white, and blue, which can vary in nutrient content.
It is generally recommended to choose whole corn kernels over processed corn products, such as corn chips or cornbread, as these products may contain added sugars and other ingredients that can affect blood sugar levels.
It is important for people with diabetes to work with a healthcare team such as one of our” Healthify Experts” for including a personalised diet and activity plan.
Our dieticians will help you develop a meal plan that meets your individual needs and goals. Furthermore, our new HealthifyPro nutrition tracker helps you view a detailed breakdown of each food item into proteins, carbohydrates, fats, and fibre.
But first, let’s address the most frequently asked issue among diabetics: “Is corn helpful or bad for diabetes?” and discover the answers while reading this article.
Is Corn Diabetic Friendly?
People with diabetes often have to consider whether or not they can eat a particular food, where the glycemic index and glycemic load become deciding factors.
The Glycemic Index (GI) measures how quickly sugar from any food gets absorbed into your bloodstream. Glycemic Load (GL) indicates how much sugar from any food gets absorbed into your bloodstream.
Coming back to corn, it has low to moderate GI and GL, depending on the variety and how you cook it. The GI of boiled corn is 52, making it a low-GI food suitable for people with diabetes.
Similarly, sweet corn has a moderate glycemic load value of 15 and a GI value of 52. Therefore, eating corn in moderation does not cause any unhealthy spike in your blood sugar levels.
Every 100 grams of sweet corn offers 19 grams of carbohydrates, 3.2 grams of proteins, and 1.18 grams of fat, which can be a healthy addition to your diabetes diet in moderate quantities.
Further, a study says that individuals with insulin resistance significantly improved their gastrointestinal health and glycemic response after consuming corn.
The question remains, can corn raise your blood sugar? The short answer is yes. Too much corn raises blood sugar to a certain extent because it is still a starchy food group.
Always stick to the optimum portion size if you plan to use corn or its varieties as a diabetic snack. Ultimately, you can add moderate quantities of corn to your meals with no guilt. However, avoid eating it if you have a corn allergy.
The HealthifyMe Note
Corn’s glycemic index and glycemic load do not cause any significant blood glucose spikes. However, sweet corn has a high level of natural carbs or sugar, so a person with diabetes should have it in moderate quantities. The best way to eat corn is raw or with stews, salads, toppings, and soups. Preparing healthy servings of corn is the key to diabetes management.
Glycemic Index of Corn
The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels. Foods with a high GI are absorbed and digested quickly, leading to a rapid increase in blood sugar.
Foods with a low GI are absorbed and digested more slowly, leading to a slower and smaller increase in blood sugar.
The glycemic index of corn varies depending on the type of corn and how it is prepared. Here are some examples:
| Type of Corn | GI Range |
|---|---|
| Corn on the cob | 55-79 |
| Canned corn | 55-64 |
| Frozen corn | 55-62 |
| Cornmeal | 48-69 |
Benefits of Corn for Diabetics
There are several potential benefits of including corn in a healthy diet for people with diabetes:
- Corn contains vitamins B1, B3, and B6. These B complex vitamins are essential for turning food into energy and keeping your brain, immune and nervous system healthy.
- The starch in sweet corn causes slow digestion and prevents the immediate rise in blood sugar levels.
- Air-popping corn kernels without oil make a high-fibre, low-calorie snack good for diabetes.
- Good source of fiber: Corn is a good source of dietary fiber, which can help with blood sugar control and contribute to overall good health.
- Low in fat: Corn is low in fat and cholesterol, which can be beneficial for people with diabetes who may be at risk for heart disease.
- Nutrient-rich: Corn is a good source of several nutrients, including vitamins and minerals, which can help support overall health.
- Versatility: Corn can be included in a variety of dishes and can be a tasty and convenient addition to meals.
However, it is important to be mindful of portion sizes and the overall balance of meals when including corn in the diet, as well as the type of corn being consumed.
For example, whole corn kernels may be a better choice than processed corn products, such as corn chips or cornbread, which may contain added sugars and other ingredients that can affect blood sugar levels.
It is also important for people with diabetes to work with a healthcare team, including a registered dietitian, to develop a meal plan that meets their individual needs and goals.
How to Eat Corn if You Have Diabetes
If you have diabetes, you may already track the foods you eat or follow a special diet. If not, try the plate method. Fill a moderate-sized plate with sections of different kinds of food.
For example, put corn in the section for starchy vegetables. Add corn without other fats, like butter or salt. But feel free to add as much basil or coriander as you like and a sprinkle of olive oil.
Make sure to fill most of the other sections of your plate with non-starchy vegetables, which are low in carbohydrates. Fill the last section with lean proteins, which are low in fat and healthier.
You can eat some corn alongside your salad, either with raw vegetables or some boiled ones. To make it even better for your health, add some vegetables to the pan you will use to boil your corn. It will make the meal more wholesome while reducing the GI of the corn at the same time!
Plain popcorn is 100% unprocessed corn with a healthy amount of plant fibre. However, do not eat more than two servings or 30 Cal of plain popcorn at once.
Eating air-popped corn without adding extra butter, cheese, caramel, oils, or other taste-enhancers is best. Not following the correct preparation techniques can cause high blood sugar levels.
Since sweet corn contains a moderate amount of carbohydrates, it’s best to eat them when the body’s energy demand is at its peak. You can enjoy sweet corn in its raw form as a snack or add them to stews, soups, curries, and salads after boiling.
How to Include Corn in Your Diet?
There are many ways to include corn in your diet. Here are a few ideas:
| Recipe | Description |
|---|---|
| Grilled corn on the cob | Grill ears of corn on the cob and serve them as a side dish or add them to a summer salad. |
| Corn chowder | Make creamy corn chowder using corn, potatoes, and other vegetables. |
| Corn salsa | Mix diced fresh corn with diced tomatoes, onions, and peppers to make a flavorful salsa. |
| Corn and bean salad | Mix cooked corn and beans with diced vegetables and a dressing of your choice to make a simple and satisfying salad. |
| Cornbread | Make a batch of cornbread using cornmeal and serve it as a side dish or use it to make sandwiches. |
| Corn fritters | Combine cornmeal, eggs, and diced vegetables to make corn fritters that can be fried or baked. |
| Corn on the cob | Boil or grill ears of corn on the cob and serve them with butter or other toppings of your choice. |
Fresh, Frozen, Or Canned Corn?
Nothing beats eating preservative-free, fresh corn when it is in season. Canned and frozen corn are perfect alternatives when fresh corn is not available or is not in season. However, ensure to choose low-sodium options. Or, discard the liquid in canned corn and rinse it to minimise the sodium content.
In addition, read the nutrition label to check the number of carbohydrates per serving if you limit carbohydrates to manage your blood glucose.
Does sweet corn increase blood sugar?
All carbohydrates, including those found in sweet corn, can raise blood sugar levels to some extent. The impact of a particular food on blood sugar will depend on several factors, including the serving size, the glycemic index (GI) of the food, the presence of other foods in the meal, and the individual’s blood sugar control and medication use.
Sweet corn, also known as sweetcorn or sugar corn, is a type of corn that is sweeter and more tender than other varieties. It is generally considered to have a medium to high GI, with values ranging from 60-85. This means that sweet corn may cause a moderate to a rapid increase in blood sugar levels after it is eaten.
It is important for people with diabetes to be mindful of their carbohydrate intake and to pay attention to portion sizes when including sweet corn in their diet. It may be helpful to work with a healthcare team, including a registered dietitian, to develop a meal plan that meets the individual’s needs and goals.
Notes when eating corn with diabetes
Here are some notes to consider when eating corn as part of a healthy diet for people with diabetes:
Portion sizes: It is important to pay attention to portion sizes when including corn in your diet. One ear of corn contains about 15 grams of carbohydrate, which needs to be accounted for in your daily carbohydrate intake.
Type of corn: Choose whole corn kernels over processed corn products, such as corn chips or corn bread, as these products may contain added sugars and other ingredients that can affect blood sugar levels.
Preparation: Consider how the corn is prepared when choosing a recipe. Boiling or grilling corn on the cob may be a healthier choice than deep-frying it or adding high-fat toppings.
Balance of meals: Make sure to balance your meals with a variety of nutrients, including protein, fiber, and healthy fats. This can help with blood sugar control and overall good health.
Medications and blood sugar control: If you are taking medications for diabetes or have blood sugar control issues, it is important to work with a healthcare team, including a registered dietitian, to develop a meal plan that meets your individual needs and goals.
Remember that corn can be a nutritious and tasty addition to a healthy diet for people with diabetes, as long as it is consumed in appropriate portion sizes and in balance with other nutrients.
Conclusion
Keeping blood glucose within target levels is essential, so eat in moderation regardless of which corn you eat. In the case of over-consumption of corn, it can lead to a rapid rise in blood sugar levels.
However, the moderate glycemic response of corn means its ability to increase blood sugar is somewhere in between. Therefore, pay attention to the serving size.
Frequently Asked Questions (FAQs)
1. Is it okay for people with diabetes to eat corn?
A: Yes, corn can be included as part of a healthy diet for people with diabetes, as it is a good source of fiber and other nutrients. However, it is important to pay attention to portion sizes and the overall balance of meals, as well as the type of corn being consumed. For example, whole corn kernels may be a better choice than processed corn products, such as corn chips or corn bread, which may contain added sugars and other ingredients that can affect blood sugar levels.
2. How much carbohydrate is in corn?
A: One ear of corn contains about 15 grams of carbohydrate. It is important for people with diabetes to be mindful of their carbohydrate intake and to account for the carbohydrate in corn when planning meals and snacks.
3. Is corn better for blood sugar control than other grains?
A: No, all grains can be part of a healthy diet for people with diabetes, as long as they are consumed in appropriate portion sizes and in balance with other nutrients. Some studies have shown that whole grains, including corn, may have a positive effect on blood sugar control, but more research is needed to confirm this. It is important for people with diabetes to work with a healthcare team, including a registered dietitian, to develop a meal plan that meets their individual needs and goals.
4. Can people with diabetes eat corn on the cob?
A: Yes, people with diabetes can eat corn on the cob as part of a healthy diet, as long as they pay attention to portion sizes and the overall balance of their meals. One ear of corn on the cob contains about 15 grams of carbohydrate, which needs to be accounted for in the daily carbohydrate intake of someone with diabetes. It is also important to consider how the corn is prepared, as adding butter or other toppings can increase the calorie and fat content of the meal.
5. Is corn good for gestational diabetes?
A: Corn can be part of a healthy diet for people with gestational diabetes, but it’s important to monitor portion sizes and be mindful of how much corn you’re consuming. As with any carbohydrate, it’s important to pay attention to how corn affects your blood sugar levels and to pair it with protein and healthy fats to help slow down the absorption of carbohydrates.
6. Is corn high in sugar?
A: No, corn is not particularly high in sugar. One ear of corn contains about 15 grams of carbohydrates, of which about 3 grams are sugars. However, it’s important to note that the type of carbohydrate in corn is mostly starch, which is a complex carbohydrate that is slowly absorbed into the bloodstream. This means that corn may not have as much of an effect on blood sugar levels as foods that are high in simple sugars, such as candy or soda.
7. Is corn good for type 2 diabetes?
A: Yes, corn can be part of a healthy diet for people with type 2 diabetes, but it’s important to monitor portion sizes and be mindful of how much corn you’re consuming. Corn is a source of carbohydrates, so it can affect blood sugar levels. It’s a good idea to pair corn with protein and healthy fats to help slow down the absorption of carbohydrates and keep blood sugar levels stable.
8. Can corn be eaten raw?
A: Yes, corn can be eaten raw. Fresh corn on the cob is a popular summertime treat, and it can also be cut off the cob and added to salads or used as a topping for tacos or other dishes. However, it’s important to note that raw corn may be less digestible than cooked corn, so some people may find it easier to digest when it is cooked.
9. Can corn be eaten as a snack for diabetes?
A: Yes, corn is one of the best snack option for people with diabetes, but it’s important to monitor portion sizes and be mindful of how much corn you’re consuming.
10. Is it safe to drink water after eating corn?
A: No, you should not drink water after eating corn. It is because corn contains starch and complex carbohydrates, drinking water over it might trigger gas production in the stomach. Acid reflux, acidity, gas, and severe stomach discomfort may result.
External Links:
The Role of Soluble Corn Fiber on Glycemic and Insulin Response (2020) – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7231297/
