Is Corn Good or Bad for Diabetes? Glycemic Index and Sugar Content

Corn is one of the most commonly eaten vegetables in the United States, yet it occasionally receives a bad reputation due to its high natural sugar and carbohydrate content.

However, studies suggest that eating corn is good for people with diabetes. It can be a part of your diet, but you should consume it in moderation.

Can People With Diabetes Eat Sweet Corn?

Yes, you can consume sweet corn if you have diabetes. However, due to its high natural sugars, it is suggested you consume sweet corn in moderation.

Sweet corn has a low carbohydrate content and a high dietary fiber content. Furthermore, sweet corn has a lot of starch, which slows digestion and avoids a quick spike in blood sugar levels. 

Phytochemicals found in sweet corn regulate the release of insulin in the body. This prevents abrupt changes in blood glucose levels, either up or down. 

Sweet corn should be consumed when the body is most in need of energy. The best times to eat are during lunch or for breakfast. The body has adequate time to process and use the energy supplied by sweet corn when eaten early in the day.

Additionally, sweet corn aids in preventing bloating and gas, which are brought on by incomplete food digestion.

Corn Nutritional Value

One regular ear of corn (105g) provides 90.3 calories, 3.43g of proteins, 1.42g of fat, and 17.5g of net carbohydrates. In addition to providing vitamin C, E, and A, some fiber, and potassium, corn is a great source of thiamin. The following values are given by the USDA for 100g of corn:

Corn

Vegetables

Not Keto Friendly

Key nutritional facts (per 100g):

Net carbs

16.6g

Total carbs

18.6g

Fats

1.35g

Protein

3.26g

Calories

86

Glycemic Index

52

Fiber

2g

Sugars

6.24g

Glycemic Index of Corn

Foods with a high glycemic index raise blood glucose levels quickly. These foods with high GI values are frequently, but not always, heavy in refined sugars and carbs. Foods that have a high glycemic index have a score of 70 or above.

Low GI meals, on the other hand, digest and absorb nutrients more slowly, which results in a slower rise in blood sugar levels. These are frequently high in protein, fat, or fiber. Low-glycemic foods have a score of less than 55.

Corn has a low glycemic index of 52, and the glycemic index of sweet corn is 55.

The amount of sugar a specific food contributes to our blood sugar levels is measured by the glycemic load. Corn has a 15-point Moderate Glycemic Load.

What Are the Benefits of Corn for Diabetes?

Corn not only tastes delicious, but it also has numerous benefits. It can effectively treat a wide range of problems. Did you know it can help with constipation and insulin resistance? Read on to find out more about the health benefits of corn:

#1 Rich in phytochemicals

According to one study, corn contains phytochemicals such as phenolic acids, flavonoids, fiber, and resistant starch that complement those found in fruits, veggies, and other whole grains when consumed together. 

#2 Promotes digestive health

Corn’s high amylose concentration benefits digestive health due to its resistance to digestion. As a result, dietary changes that increase corn and other whole-grain products slow digestion and prevent the risk of chronic diseases.

#3 Improves insulin resistance

The effects of resistant starch in corn have been thoroughly researched, and a moderate dose of resistant starch (approximately 10g/day) from corn starch offers benefits in lowering glucose and insulin response, while a larger intake of resistant starch (20g/day) from corn starch supports digestive health.

Furthermore, sweet corn has a lot of starch, which slows digestion and avoids a quick spike in blood glucose levels.

#4 Prevents constipation

Constipation occurs when you cannot pass stool as frequently as you should. Your stool may become firm and dry, making passage difficult. According to a study, constipation is prevalent among people with diabetes.

Long-term poor blood glucose control may increase the risk and frequency of constipation. Constipation can be relieved by consuming foods that are rich in fiber. One regular ear of corn (105g) contains nearly 2.1g of dietary fiber.

Also, the fiber content present in corn also aids in weight loss.

Products Derived From Corn You Should Avoid

Any food that has undergone preparational changes to improve its flavor, shelf life, or convenience is referred to as processed food. Different foods have different levels of processing. Foods that have been heavily processed frequently have harmful amounts of added sugar, sodium, and fat.

These substances enhance the flavor of the food we consume, but consuming too much of them can result in major health problems like diabetes, high blood pressure, obesity, and heart disease. 

Here are some of the corn-derived processed foods people with diabetes must avoid:

Corn starch

Both the number of carbs and the glycemic index are relatively high in corn flour. As a result, it is not ideal for people with diabetes and is not appropriate for their medical conditions. Since cornstarch has undergone considerable processing and had all of its nutrients removed, it is classified as a refined carb.

Corn flour has a glycemic index of 87.

High fructose corn syrup (HFCS)

Manufacturers create high fructose corn syrup from corn starch. Consuming high amounts can lead to obesity, metabolic syndrome, and tooth damage.

HFCS is present in sodas, packaged fruits, crackers, salad dressing, and many more. A study shows that diabetes prevalence is 20% more in countries with higher consumption of HFCS when compared to those with low consumption.

FAQs

Conclusion

Although there are many advantages of eating corn, it’s vital to examine how its high carb content can increase your blood sugar level. 

Although not every person with diabetes responds to particular foods in the same way, tracking your food intake and sticking to dietary recommendations might be helpful.