Cornbread is a delicious southern treat that is made with cornmeal, as well as fresh and or frozen corn. This naturally means that it is food that is high in carbohydrates, which in turn means it may cause a sudden spike in blood sugar levels. With that information, you may be inclined to automatically think the answer is no. But let me ask you this – do you eat corn on the cob or corn as a vegetable with your meal? Then why instantly assume the answer is no? So can diabetics eat cornbread?
Cornbread is a high-carb food simply based on its ingredients, that does not mean that you can or cannot enjoy this southern delight. What it does mean though, is that you better do some research to better understand cornbread and how it may fit into your diet. To better understand, let us look at the glycemic index of cornmeal.
What Is The Glycemic Index of Cornmeal?
Cornmeal is the main ingredient in cornbread. To better understand the overall effect of cornbread it good to understand the main ingredient a little better. With that being said, where does cornmeal fall on the GI scale? A serving of cornmeal that is 100g has 362 calories, 3.5g fat, 76.9g of carbohydrates, 8.12g of protein, 7.3g of fiber, and 0.64g of naturally occurring sugars.
Most of the carbs come from the high starch content in cornmeal. Yet, the 76.9g of fiber is greatly going to help with digestion. All these combined puts cornmeal at the medium range on the GI scale, but just barely. The GI of cornmeal lands between 68-69 depending on the preparation method. If you prepare it with water, the GI is 68. The high range on the scale begins at 70. Does this mean that cornmeal is bad for diabetics?
There is no specific rating for cornbread on the GI scale to define how bad it may or may not be for you as a diabetic. Although as a diabetic you are aware of the different resources available to you for calculating this number. One such resource can be found at Omni Calculator which is a website that has a variety of different calculators you can use for your health needs.
Is Cornmeal Bad For Diabetics?
The Gi index is considered a little high for diabetics. I mean if you were to eat up a serving of cornmeal by itself, there would be a rapid increase of blood sugar levels. Naturally, you would want to balance it out with a well-rounded meal. Corn on its own has wealth of healthy benefits that are great for your body. Not only is corn low in fat and sodium, but it is also a great source of minerals, vitamins, and fiber.
Cornmeal comes in three different varieties: yellow, white, and blue, with yellow claiming the most popular prize. You can also choose between fine, coarse, and regular grinds when selecting cornmeal. The other thing to consider is the process in which is prepared. You can choose between stone-ground or de-germinated. Stone-ground is a healthier less processed variety and therefore has more nutrients, and a richer taste compared to de-germinated varieties.
Basically, cornmeal is not necessarily bad for you as a diabetic. It can be fit into any meal in moderation like most foods. The simple answer is yes, diabetics can eat cornmeal, so does that mean as a diabetic you can eat cornbread? Again, the simple answer is yes, however, does it mean that it is a healthier bread option for you? You really have to look into the options that are out there for you to choose from when it comes to considering.
Is Cornbread Better For You?
There is no real simple answer to this question. The American Diabetes Association recommends selecting breads that are whole grain, or 100% whole wheat instead of white bread. Although white bread commonly used, and certainly the more popular choice, it is made with highly processed white flour and added sugar. Cornbread made with stone-milled cornmeal would certainly be a better choice than white bread, but you still must consider the blood sugar spikes you may encounter if you’re not monitoring your carb intake.
The information available does not confirm nor deny if cornbread is better for you. I am sure that if you dug around enough, you would probably find some supporting evidence to either opinion. If you enjoy cornbread, one thing you may want to consider, is breaking up with any type of ready-to-bake cornbread muffin and bread mix. These types of “ready-to-bake products usually contain a lot of highly processed, low nutrient, sugar-heavy junk.
There may be no specific answer to this question, you should consider sourcing some healthier homemade recipes for your enjoyment. This will allow you to have better control of the ingredients, which in turn will allow you to better control the risk of sugar spikes. You can find a lot of wonderfully delicious choices out there for you to select from. One internet search revealed over 30 different options of homemade cornbread recipes to choose from.
Can Diabetics Eat Cornbread? – Conclusion
Diabetes is often a misunderstood disease that people overcomplicate all the time. They feel that they must restrict everything and stop enjoying most foods they probably love. This tight restriction may be necessary depending on your particular health concerns, as per your physician. This does not mean that you have to stop eating foods that you love, it merely means that you must change the quantity, and or the quality of that particular food.
The topic is a little harder to define due to the complexity of cornbread, and the lack of available information out there for people. After a lot of digging, and note-taking, I can honestly say, that as long as you regulate your consumption, yes diabetics can eat cornbread. With a little homework, you can even find a variety of recipes for you to try that are both healthy for diabetics.
