Corn, whether roasted, curried or fried with spices, is a staple in Indian homes. Eating boiled corn kernels in cups or simply seasoning them with cayenne pepper, lemon juice and butter brings back nostalgic memories. There is no doubt that corn is a favorite in the kitchen, and it is a very familiar food. However, most diabetics shy away from eating corn because of its carbohydrate content and sweet taste. So, is corn good or bad for diabetes? Let’s find out.
Is corn friendly to diabetics?
Diabetics often have to consider whether or not they can eat a particular food, as the glycemic index and glycemic load become crucial factors. The glycemic index (GI) measures how quickly sugar from any food is absorbed into the bloodstream. The glycemic load (GL) indicates how much sugar from any food is absorbed into the bloodstream.
Coming back to corn, it has a low to medium GI and GL, depending on the variety and how you cook it. Boiled corn has a GI of 52, which makes it a low GI food suitable for people with diabetes. Similarly, sweet corn has a moderate glycemic load value of 15 and a glycemic index value of 52. Therefore, eating corn in moderation does not cause any unhealthy rise in blood sugar levels.
Each 100 grams of sweet corn contains 19 grams of carbohydrates, 3.2 grams of protein, and 1.18 grams of fat, which in moderate amounts can be a healthy addition to your diabetes regimen. Furthermore, one study reports that individuals with insulin resistance have significantly improved digestive health and glycemic response after eating corn.
The question remains, can corn raise blood sugar? The short answer is yes. Too much corn raises blood sugar somewhat because it’s still a starchy food group. Always stick to the optimal portion size if you plan to use corn or its varieties as a diabetic snack. In the end, you can add moderate amounts of corn to your meals without feeling guilty. However, avoid eating it if you are allergic to corn.
The glycemic index and glycemic load of corn do not cause any significant spikes in blood glucose. However, sweet corn is high in natural carbohydrates or sugar, so a person with diabetes should eat it in moderate amounts. Corn is best eaten raw or with stews, salads, toppings, and soups. Preparing healthy servings of corn is key to managing diabetes.
Corn benefits for diabetics
- Corn contains vitamins B1, B3, and B6. These B-complex vitamins are essential for converting food into energy and maintaining a healthy brain, immune system, and nervous system.
- The nature of low-fat corn works for diabetics, plain corn is a low-fat food, which does not increase cholesterol and does not harm the heart either.
- The starch in sweet corn slows down the digestion process and prevents an immediate rise in blood sugar levels.
- Corn kernels that breathe without oil make a high-fiber, low-calorie snack good for diabetes.
How to eat corn if you have diabetes
If you have diabetes, you can actually keep track of the foods you eat or follow a special diet. If not, try the painting method. Fill a medium-sized plate with sections of different types of food. For example, put corn in the starchy vegetable section. Add the corn without other fats such as butter or salt. But feel free to add as much basil or coriander as you like and drizzle with olive oil. Make sure to fill most other sections of your plate with non-starchy vegetables, which are low in carbohydrates. Fill the last section with lean proteins, which are lower in fat and are healthier.
You can have some corn next to your salad, either with raw vegetables or some boiled vegetables. To make it better for your health, add some vegetables to the pan you will be using to boil the corn. It will make the meal more wholesome while reducing the sugar in the corn at the same time!
Plain popcorn is 100% unprocessed corn and contains a healthy amount of vegetable fiber. However, don’t eat more than two servings or 30 calories of regular popcorn at once. eating air-drenched corn without adding extra butter, cheese, It is best to use caramel, oils or other flavor enhancers. Not following the correct preparation techniques can cause your blood sugar levels to rise.
Since sweet corn contains a moderate amount of carbohydrates, it is best to eat it when the body’s demand for energy is at its peak. You can enjoy sweet corn in its raw form as a snack or add it to stews, soups, curries and salads after boiling.
Fresh, frozen or canned corn?
Nothing beats eating fresh, preservative-free corn when it’s in season. Canned and frozen corn are ideal alternatives when fresh or off-season corn is not available. However, be sure to choose low-sodium options. Or discard the liquid in the canned corn and rinse it to reduce the sodium content. Additionally, read the food label to check the number of carbohydrates per serving if you are limiting carbohydrates to control blood glucose.
Keeping your blood glucose within target levels is essential, so eat in moderation no matter what corn you eat. In the case of excessive consumption of corn, this can lead to a rapid rise in blood sugar levels. However, the moderate glycemic response of corn means that its ability to increase blood sugar falls somewhere in between. Therefore, pay attention to the portion size.
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