“Is corn good for diabetics?” – This is one of the most Googled questions about corn and diabetes.
Is Corn Good for Diabetics? is one of the most Googled questions about corn and diabetes. The short answer is yes! You can enjoy corn while living with diabetes! Hooray! In this article, you will learn more about why you should include corn on your plate (pst it’s nutritional value!) and the effect of corn on your blood glucose (sugar) levels. Keep reading.
Does corn raise blood sugar?
The short answer is yes, corn raises your blood sugar. Corn has carbohydrates and carbohydrate is the nutrient in foods that raise blood glucose (sugar) levels. The amount and type of carbohydrate determines how fast and how long are the blood glucose (sugar) peaks. For example, 5 corn chips will raise blood glucoses higher than 1 corn chip, being of equal size.
How many carbs in an ear of corn?
One ear of corn that yields 4 1/2 ounces of corn has 29 grams of carbohydrates. For more corn information, look at the table below and compare the calories, carbohydrate, fiber and protein of corn and corn products.
Corn masa flour is used to make tortillas, pupusas, tamales, quesadillas, huaraches, gorditas and sopes.
Pre-cooked yellow and white corn meal masa is used in Colombia and Venezuela to make arepas, empanadas, and tamales.
What about the glycemic index of corn?
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. The higher the glycemic index (70>) and glycemic load (20>), the faster the glucose is absorbed in your body.
According to the The University of Sydney Glycemic Index the glycemic index of 1 medium sweet corn cob boiled for 20 minutes is 48 and the glycemic load is 8. The total carbohydrate is 16 grams. Corn has a low glycemic index and a low glycemic load. Although corn will raise your blood glucose, it will not spike it.
Is corn healthy?
Yes, the good news is corn is healthy! Even better, corn is a whole grain. Whole grains have three parts:
- Bran- which contains antioxidants that protect the body by neutralizing substances that attack the body, B-vitamins, and dietary fiber
- Endosperm – the largest part of the grain containing carbohydrate, protein, and some vitamins and minerals
- Germ – which contains B vitamins, minerals, protein, and healthy fats
The recommendation is to eat at least half of your daily grains as whole grains. The other half can be enriched grain like white rice which you can pair with corn or with beans. Eating whole grains like corn, is associated with lower risk of disease such as diabetes, heart disease, stroke, and certain types of cancers.
Replacing refined grain with whole grain can also improve total cholesterol, and bad or lousy cholesterol known as LDL. Your A1c level, which is the 3-month blood glucose (sugar) average test, can improve, too. If you want more information, read the study. As often as you can, eat more whole grains: brown rice, corn, amaranth, barley, buckwheat, whole wheat, among others.
Corn is a good source of :
- Vitamin B6 – essential for keeping your brain, immune and nervous system healthy.
- Niacin (Vitamin B3) – essential for turning food into energy
- Thiamin (vitamin B1) – essential in the growth, development and function of cells
- Magnesium is a mineral that helps to regulate blood glucose, blood pressure, and helps in the function of muscles and nerves. It also helps make protein, bone and DNA (molecule that carries your genetic material).
- Iron is a mineral that your body uses to make hemoglobin, a protein that carries oxygen to all parts of your body.
Is it better to eat fresh, frozen or canned corn?
Nothing beats eating fresh corn when it is in season, so enjoy it. It will be fresh, abundant, and delicious. When it is not in season, canned and frozen are perfect alternatives. They are convenient.
If you are concerned about sodium, choose low-sodium alternatives. Or, discard the liquid and rinse the corn to minimize the sodium content. You can use the nutrition label to determine the amount of carbohydrates per serving if you are counting carbohydrates to manage your blood glucose.
Are corn tortillas better than flour tortillas if I have diabetes?
If you have diabetes, you can eat corn and flour tortillas. It depends what you like eat at that time. Both flour and corn tortillas have carbohydrates and they will raise blood glucose levels. In general, foods made with whole grains are healthier than foods with enriched grains, so I encourage everyone to choose whole grains, often like corn tortillas and whole wheat flour tortillas.
Keeping blood glucose within target levels is also important, so regardless of which tortilla you eat, make sure you check your numbers.
How much corn can I eat in one meal?
It depends. What other foods with carbohydrates are on your plate? Do they exceed your carbohydrate budget? If the answer is yes, then your blood sugar may be too high after a meal. If corn is the only source of carbohydrate, an ear of corn is an appropriate serving size. Checking your glucose 1-2 hours after eating with your glucose monitor or continuous glucose monitor (CGM) is the best way to manage your diabetes.
Is sweet corn good for diabetes?
Sweet corn is not only good for diabetes, it is also delicious! Just because a certain type of food is sweet doesn’t mean that it is bad for those with diabetes. Remember, the key is for you to check the:
- Amount of carbohydrate you’re going to eat
- Type of carbohydrate
- Your blood glucose (sugar)
What Can I Eat Now that I Have Diabetes?
Would you like to learn more about putting your plate together and learning how to balance the plate, carbs, and all things diabetes? Check out On the Plate! Eating to Keep your Blood Sugar in Check!
Want to read more about diabetes?
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