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Introduction

Yes, corn is definitely the healthy choice to eat during diabetes. Corn is one of the whole grains that is beneficial addition to your diabetic meal plan. It is loaded with energy, minerals, fiber, and vitamins. Corn is low in fat and sodium that prevents sudden surge of sugar in the bloodstream. Let us see more about healthfulness of corn in diabetes in detail.

Can A Diabetic Eat Corn?

Nutritional Value of Corn

Corn is one of the superfoods that has got high amounts of polyphenols- antioxidants. It is considered to reduce the discomforting signs of type 2 diabetes. A single serving of air popped corn, has two times of polyphenols that is equivalent to what is present in one serving of fruit. This will provide you 2/3 of the daily dietary intake of whole grain.

A single serving or 100 grams of yellow colored, and cooked sweet corn provides you following nutrition:

  • 77calories
  • 5 grams of dietary fiber
  • 17 grams of carbohydrates
  • 8 grams of sugars
  • 8 grams of protein, and
  • 0 grams of fat

Corn is also a powerhouse of following nutrients as:

  • vitamin A
  • vitamin C
  • vitamin B
  • magnesium
  • potassium
  • iron
  • zinc

Glycemic Index

Foods that have low glycemic index are ideal for diabetics. These foods get slowly digested in the body. The result is that sugar gets slowly released and absorbed by the body. In this way, it does not raise the glucose levels in the blood abruptly and keep it under control.

Foods that falls between in the range of 56 to 69 on GI scale are considered to be medium glycemic foods. Foods that have low glycemic content have score below 55. On the other hand, foods that have 70 and above glycemic index are considered to be high GI foods. Consumption of such foods enhances blood sugar levels in a person.

Let us see the GI value of different types of corns:

Glycemic index of commonly available cooked / boiled corn is 52, corn tortilla: 46, popcorn: 65, and cornflakes: 81. This makes it a low Glycemic food and the right choice for diabetics.

Are there advantages of eating corn?

Corn has high amounts of flavonoids, and phenolic compounds that helps in reducing the chances of chronic diseases, that includes diabetes. As per the study done on corns, it was found that moderate consumption (around ten grams daily) of corn can lower insulin response, and glucose levels in the body.

Regular consumption of whole grain corn promotes better functioning of digestive system in the body. It also aids in reducing the chances of development of severe ailments such as obesity, and Type 2 diabetes. It keeps blood sugar levels to average levels, maintains healthy weight, and regulates glucose level in the body.

Sweet corn has sugar in the form of fructose. Unlike normal sugar, fructose when consumed in the form of whole grain, does not cause spike in blood glucose levels. Such type of sugar does not stimulate the secretion of insulin in the body. It regulates the level of blood sugar and secretes leptin hormone in the body. This hormone triggers a feeling of satiety in the body and releases signals to the brain that tells it that the body does not require to eat.

How to eat corn in the right way?

  • Corn is available in various forms that includes grits, sweet corn, tortillas, corn bread, corn chips, and polenta. When you are in the market to buy corns, then you should look for only “whole grain” or “whole” corn. If you have diabetes, then this is the healthiest varieties of corn for you. Whole grain air-popped flavorless corn are the best ones to consume.
  • You should avoid consuming processed form of corn foods, and “microwaved popcorn” that have chemical flavorings, and butter. Eating such food will just increase carbs and fat levels in the body. Quick digestion of such fat cause imbalances in sugar levels in the blood.
  • If you want to add a little flavor to it, then try adding Parmesan cheese, garlic powder, a few drops of olive oil, salsa, freshly obtained herbs, a pinch of salt, and a little cinnamon.

Conclusion

Eating corn provides a lot of advantages to young, and old especially for diabetics. Eating it in moderation will provide the right amount of carbohydrates in the body that helps in effective management of carbs and glucose levels in the blood. It is a superfood that helps in the effective management of diabetes. Follow the above dietary guidelines to get maximum benefits from it.

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