Corn is probably the most misunderstood vegetable out there. Seriously, how do you take something seriously that does not even digest? Besides providing some general knowledge on the little yellow kernels, I am also going to provide the answer to a burning question here. We are going to take a look at the nutritional value, the glycemic index, as well as the benefits of corn. So can diabetics eat corn?
Which will all come together for this article. So, let’s jump in and begin to understand the complexities of corn. Also, let’s find the answer to the question that brought you here… “Can Diabetics Eat Corn?” Contrary to popular belief, corn is a great source of vitamins, minerals, and fiber. Being low in sodium and fat, as well as being a great source of energy, are also some of corn’s claims to fame in the world of delicious vegetables.
Is Corn High in Sugar?
As a diabetic, this is one of the most important things to ask yourself when consuming foods. I think that is why we need to start with that question, so we can better answer the bigger question. Like its cereal grain counterparts, corn’s composition is mostly made up of carbs. The top dog of said carbs is starch. This hearty carb makes up anywhere from 28-80% of corns’ dry weight.
As for the sugar content of corn, that comes in at an exceptionally low 1-2% of sugars. Sugar corn, or sweet corn, as you may better know it, has a lower amount of starch, but the sugar content weighs in at approximately 18% of its dry weight. With most of that sugar being sucralose. Although sweet corn has a high amount of sugar, it is actually not considered a high glycemic food. Corn falls somewhere between low and medium on the GI, (glycemic index). The GI of corn comes in at 52, with a medium ear of corn landing at 15 on the index.
Corn has caused a lot of debate in the food and agricultural industry due to its widespread use. There have been many debates about whether corn is a healthful food or not. Corn does actually have a real nutritional value.
What Is The Nutritional Value Of Corn?
To better understand the food as a whole, we need to look at the nutritional value of corn. A serving of 100 grams, (3 ounces), of boiled corn, looks like this:
- Calories: 96
- Protein: 3.4g
- Fat: 1.5g
- Water: 73%
- Sugar: 4.5g
- Carbs: 21
- Fiber: 2.14
Naturally, the nutritional values will vary depending on the variety of corn you consume. It will also vary depending on how you consume it as well. A cob of corn will have a different nutritional value compared to a serving of boiled corn from a bag.
When compared to other fruits and vegetables, however, corn is lacking in the vitamins and minerals department. For example, a fresh ear of corn that comes in at 90g has only 4% of the daily recommended intake of Vitamin ‘A’, as well as only 6% Vitamin ‘C’, 2% Iron, and 0% for good old Calcium. The types and quantities of minerals and vitamins will vary depending on the type of corn you eat, as well as how it is prepared.
Popcorn will deliver different minerals compared to corn on the cob. Since popcorn is served up as a whole grain kernel rather than a grain that is boiled and served up at a BBQ.
Is Corn Good For Weight Loss?
What does all this information mean though, when it comes to looking at the health benefits of corn, and where does it fall into the whole weight loss discussion? Corn is actually great at helping with digestion, due to its high fiber content. Corn has been referred to by some, as a good probiotic, therefore aiding in digestion, gut health, and metabolism. Like all vegetables, corn has its place in your diet. Yet, to specifically say that corn is great for a weight loss plan is not an easy question to answer.
Many debates and articles out there contradict each other on this topic. It all depends on the viewpoint of the individual who wrote that particular piece. If you go looking for that topic, with your mind already made up, then you are most likely to only read the articles that read as you want.
While researching this particular question, I found information that agreed with the statement, as well as just as many that dismissed the topic as lacking evidence. One piece I read mentioned the Paleo diet and the Keto Diet, as topics of study for excluding corn from your diet. Truthfully, you need to go and conduct your own research on this topic.
You will find a world of different opinions out there on this topic. That is not the point of this article though. We are here to offer some information and figure out if corn is something diabetics can eat. This article is to help you understand the food known as corn, a little better as a diabetic.
After conducting a bunch of research on this topic I have learned that corn actually does have nutritional value, as well as is good to have as part of a balanced diet. But the question I started with was, “Can Diabetics Eat Corn?”
Corn is not a food that you could consider harmful to consume as a diabetic. While it may come with many nutritional benefits, it does not appear to be rich in any nutrient and comes with less fiber than most complex carb-rich foods.
As a diabetic, the simple answer is yes, you can eat corn. Yet, your dietary restrictions may have an influence on how much corn you can eat, or if at all. If you are on a diet that is meant to reduce carbohydrates, then corn may not be a great choice for you. If you are not restricted, enjoy a cob or two.