Last updated on November 2nd, 2023
Diabetes is rising in the world faster than ever. From 4.6 crore patients in 2019, it is expected to spread over 5.7 crore individuals by 2030. So, preventive steps are the need of the hour. Among these steps, diet control comes on top. You need to analyse every food you intake. Thus, today, we are going to analyse sweet corn for you. Let’s not keep you waiting and get straight to the point. Yes, sweet corn is absolutely safe for a person with diabetes. Corn offers energy and nutrients to a person’s body. In addition, it contains very little sodium and fat. It is important for diabetics to set a daily limit for carbs he or she plans to eat. Also, keeping a regular track of carbs is very important. Read this blog to know “Is corn good for diabetics?”
Sweet corn is a variety of maize containing high sugar content. It is generally a mutation product of genes responsible for converting sugar to starch. People usually sweet corn while they are immature and consume it as a snack. Also, they make some types of eatables using corn. People may either have sweet corn in its raw form or cook it. Sweet corn contains folic acid, and its content increases while cooking corn. Also, folic acid packs remarkable anti-cancer properties.
Corn contains rich amounts of dietary fibre. Also, it contains a good ratio of insoluble to soluble fibre. In studies, it has been found that corn lets bacteria breed in the intestine. And aids people by reducing the risk of colon cancer.
Nutrient Profile of Sweet Corn
An average-size ear of yellow, cooked sweet corn delivers:
- carbs: 21 grams
- calories: 96 Kcal
- protein: 3.4 grams
- sugars: 4.5 grams
- dietary fibre: 2.4 grams
- fat: 1.5 grams
- vitamin A: 13 ug
- vitamins B3, B5, B6, B9, B12
- vitamin C
Corn is popular among millions of people worldwide. It packs helpful nutrients required for the overall health of a person. Sweet corn consists of a moderate number of fibres. Among fibres, the major ones include insoluble fibres such as lignin, cellulose, or hemicellulose.
Sweet corn also consists of a range of antioxidants like lutein, zeaxanthin, and ferulic acid. Starch is the primary ingredient of corn. Sweet corn contains low starch and high sugar content (mainly sucrose). Another interesting fact about corn is that, unlike other foods, processed sweet corn has higher antioxidant activity than raw corn.
Corn contains high amount of starch. It is form of carb that instantly increases the blood glucose level of a person. Diabetic people must take corn in moderate amounts. It is advisable to have corn with other foods like protein or fat. Also, sweet corn contains enough of dietary fibers.
Read More: Is Cranberry Juice Good for Diabetics?
Can People With Diabetes Eat Sweet Corn?
Yes, a person having diabetes may have sweet corn, but in moderation. A person needs to limit the amount of intake. Also, he or she must track one’s daily carbs.
Sweet corn for diabetes is a matter of controversy. Besides offering beneficial nutrients, it also spikes glucose levels to a particular limit. However, corn offers vitamins, minerals, fiber, and energy to the body. Providing carbs is being tracked, it would not affect a person’s health.
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Glycemic Index of Corn
The major focus of a diabetic person must be on low-GI foods. If a person fails to produce enough amounts of insulin, he or she will have excessive blood sugar. Food items containing high GI values tend to release sugar rapidly.
Low GI foods are likely to release sugar gradually. And this is useful in keeping the blood sugar level controlled.
Read More: Is Coconut Milk Good for Diabetics?
Glycemic Load of Corn
Digestible carbs and portion size come under GI in combination with GI. The glycemic load of a medium ear of corn is between 8.9 to 12.
Sweet corn falls under a low GI food product. A person with diabetes may consume it as it offers protein, fiber, and minerals. Also, corn contains less sodium and fat. However, a person must limit this food as it comprises low to moderate carbs that would elevate the blood sugars.
How Sweet Corn Has an Impact on Diabetics?
Usually, a high-fiber and low-carb diet is advisable for diabetics. The digestion of carb-containing foods is easy and elevates blood sugars. However, the digestion of fibrous foods is a bit slow. The body ingests fibrous foods steadily. Thus, it takes time to dissolve carbs in the blood and fails to elevate glucose levels.
Sweet corn consists of a little to moderate quantity of carbs. Due to this, the GL of corn lies in the low to medium class. Also, fibrous food leaves a person feeling full and avoids over-eating. This is especially useful in weight management for people with diabetes.
Read More: Indian Diet for Diabetes Reversal.
Research On Sweet Corn for Diabetics
As per the latest studies, regular consumption of corn, especially processed corn, helps to maintain better glucose levels in the body.
It is found that sweet corn and corn oil:
- control the insulin level
- enhance the blood flow in the body
- reduce the levels of cholesterol
Thus, corn is a better choice for diabetics and cholesterol patients.
Sweet corn comprises starch. And this constituent delays the process of digestion and thus produces energy. Corn comprises certain phytochemicals and phenolic acids. They help to lower the absorption of insulin in the body. As a result, controls the sudden hike and drop in the glucose level.
Consuming corn offers multiple benefits. Also, it is good to understand how the high carb content of corn might elevate the blood sugars. Also, how corn would impact diabetes management. Not every diabetic responds in a similar manner to various foods. It is better to practice dietary guidelines and track all the food items a person consumes.
Read More: Is Jamun Good For Diabetes?
Sweet Corn for Type 2 Diabetes
Sweet corn comprises one of the highest quantities of polyphenols. It is an antioxidant in fruits and veggies defensive against type 2 diabetes. Consumption of a moderate quantity of corn aids in lowering glucose and insulin response. Taking corn regularly might aid in improving digestion and may reduce the risk of type 2 diabetes.
Is Having Corn Beneficial?
As per the latest study, a high intake of flavonoids decreases the risk of chronic ailments like diabetes. Also, the study established:
- A moderate consumption of resistant starch from corn might decrease insulin and glucose response. This moderate amount can include approx. 10 grams per day.
- Daily whole-grain corn intake works as a digestive aid. Also, it may reduce the risk of developing chronic ailments like obesity and type 2 diabetes.
Read More: Is Mushroom Good for Diabetes Patients?
Advisable Quantity of Sweet Corn
For diabetics, a slight quantity of corn is permissible for individuals having low blood glucose. This slight quantity might differ from individual to individual as it is based on the present blood sugar level.
As corn contains natural sugars and several minerals and nutrients, it’s generally a chosen food. Discussing with a doctor regarding the consumable quantity of corn is important. The quantity may differ from individual to individual as it controls the blood sugars. Corn consists of anthocyanins, which may lower the risk of kidney damage. Renal damage occurs commonly among diabetic people.
- Use steamed sweet corn as an evening snack in their diabetes diet plan. However, keep track of the amount you consume.
- Make corn palak curry using boiled sweet corn and blended boiled spinach.
- Grilled or steamed corn is a great side dish for any diet. Rather than using butter, try mixing in a teaspoon of olive oil and some salt for extra flavour.
- People may also use corn kernels in stews, salads, or soups. All of them add great flavour and texture.
- People may also make a summer grilled corn salad using tomatoes and black beans.
In a nutshell, for any diabetic person, a moderate quantity of corn is permissible as it controls the insulin level and constitutes various health benefits. Corn is one of the most prevalent snacks among diabetic people. However, for a diabetic individual, it’s crucial to understand the sum of sweet corn good for people with high sugars. It is always advisable to visit a diabetologist before including any food in a diabetic’s diet. Likewise, sweet corn serves as an element in a number of main course meals. But then again, ensure that a person does not overeat. Corn’s prime composition is starch and has good sugar content.
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How much corn intake is permissible for a day?
It’s vital to consume corn with limits and as part of a healthy, balanced diet. Depending upon a 2,000-calorie meal plan, the regular daily intake proposes consuming around 2 ½ cups of veggies. And, corn surely counts. One cup corn serving offers around 10% of the daily suggested amount of fiber.
What are the advantages of having sweet corn?
One of the major nutritional advantages of sweet corn is it is rich in fiber. And, already known, dietary fiber is vital for a person’s health:
- fiber helps in digestion
- it reduces the risk of heart problems, strokes
- also, fiber lowers the risk of type 2 diabetes and bowel cancer
- on top of everything, fiber keeps a person satiated for longer time.
Can a diabetic person consume corn flour?
Too much intake of corn flour is not wise for overweight and diabetic patients.
Is there any effect of sweet corn on glucose level?
Sweet corn comprises huge quantities of carbs and is rich in natural sugars. Also, corn contains a high GI and a moderate GL. In spite of high carb content and natural sugars, sweet corn has no negative impact on the blood glucose.
The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.