Last Updated on by San San
Corn is probably the most misunderstood vegetable out there. How do you take something that does not even get digested properly seriously at all? Well, you’re about to find out that corn might just be one of the best superfoods for people, not just the diabetics.
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. Are you ready? Okay, then. Can diabetics eat corn?
You’ll see that everything will all fall into place in this article. So, let’s jump in and begin to understand the complexities of corn to learn and find out what the best answer is to the question that brought you here… “Can Diabetics Eat Corn?” Contrary to popular belief, corn is a great source of vitamins, minerals, and fibre. Being low in sodium and fat, as well as being a great source of energy, are just some of the 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. It’s important to give a good thought when it comes to the food one eats, especially when health is in 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. So, does that mean it’s not a very good vegetable for diabetics? We don’t know that yet. Let’s move forward.
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 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 have a real nutritional value, but it always depends on the type of corn you consume, and like we said, too much consumption of anything can be bad.
Before we decide any further, let’s learn about the nutritional value of corn.
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
- Fibre: 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. How much corn of the various varieties will also play a huge role in how much it will affect the blood sugar of a person with diabetes.
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. While that is the case corn might help in substituting rice and other heavy carbohydrates in a diabetic’s diet.
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 great at helping with digestion due to its high fibre 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 say what you want to read. It is always best to consult medical specialists since they can help you understand your health and body better than articles on the internet.
Meanwhile, I did do a little bit of research on this particular question and I found information that agreed with the statement, as well as just as many that dismissed the topic as lacking evidence. One of the pieces I read mentioned the Paleo diet and the Keto Diet, which are topics of study for excluding corn from your diet. Truthfully, you need to go and conduct your 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 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. In fact, it can be considered a healthy choice for diabetics when it comes to consuming corn instead of rice or potatoes which are higher in getting converted to sugar. While it may come with many nutritional benefits, it does not appear to be rich in any nutrient and comes with less fibre than most complex carb-rich foods.
As a diabetic, the simple answer is yes, you can eat corn. Yet, your dietary restrictions may influence 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.
Make sure you always ask your physician first.