Corn, also known as maize, is one of the most widely consumed cereals across the globe. This whole grain is highly valued for its taste, versatility, and nutritional profile. However, people, especially those with diabetes, often question whether corn is healthy or harmful. Corn is a whole grain that comes with an impressive profile of dietary fiber, vitamins, and minerals. But it has a medium glycemic index, which impacts blood sugar levels and can elevate glucose levels due to carbohydrate content.

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Take this two-minute read to learn more about corn’s nutritional content, health benefits, suitability for diabetics, types, uses and side effects.

Is Corn Good for Diabetes?

Corn can be included in a diabetic meal regimen in moderation, but portion size and type of corn are important.

Being moderate in glycemic index (GI), corn can elevate blood sugar levels if consumed in large quantities. However, whole corn contains dietary fiber, which slows down the absorption of glucose and averts sudden sugar spikes.

Diabetics can prefer whole corn over processed ones. Pair corn with a healthy source of protein or fat to reduce blood sugar impact. In addition, avoid adding corn syrup, corn flour and refined corn products.

Also Read: Corn/Maize/Cholam: Health Benefits, Nutrition, Uses For Skin And Hair, Recipes, Side Effects

Nutritional Value of Corn 100 g, Boiled

Corn is an energy-rich grain that provides several essential nutrients:

Calories: ~96 kcal

Carbohydrates: ~21 g

Dietary fiber: ~2.4 g

Protein: ~3.4 g

Fat: ~1.5 g

Vitamin B1 (Thiamine), Folate and minerals like magnesium and potassium

Antioxidants like lutein and zeaxanthin

Moreover, corn is naturally gluten-free, making it suitable for people with gluten intolerance and other digestive problems.

Health Benefits

Digestive Health

Loaded with dietary fibre, corn regularises bowel movement, prevents constipation, and supports gut health.

Provides Energy

Corn is rich in complex carbohydrates, that offers steady source of energy and sustained release of fuel for individuals’ post-workouts.

Good for Eye Health

Corn contains lutein and zeaxanthin, potent antioxidants that help safeguard against age-related macular degeneration and prevent vision problems.

Promotes Heart Health

Whole corn grain, packed with dietary fiber and antioxidants, helps diminish bad LDL cholesterol levels, and lowers oxidative stress caused by free radicals. Thus, helps in cardiac function and heart health.

Manages Weight

The presence of vital nutrients and dietary fiber in corn keeps you satiated, reduces unwanted hunger pangs and lowers overall calorie intake when taken in moderate amounts.

Which Type of Corn Is Good for diabetes?

Not all corn varieties are equally healthy. The following types are considered better choices:

Sweet Corn

Sweet corn is best for diabetes as a standalone snack when portion-controlled. Though it is rich in carbs and sugar, it is a good source of vitamin C, fiber and antioxidants,

Baby Corn

Low in calories and carbs, baby corn is perfect for weight loss and diabetes-friendly diets.

Whole Corn (Fresh or Boiled)

Whole corn packs a dense profile of nutrients as it is minimally processed and retains fiber and most of the micronutrients.

Also Read: Corn Kernels: 2 Nutrition-Rich Recipes You Can Make in Less Than 30 Minutes

Corn Varieties To Avoid

Corn syrup

Cornflakes

Refined corn flour

Popcorn with butter, salt, or caramel

Side Effects

Although corn is safe for most healthy adults, excessive consumption may cause issues:

Blood sugar spikes in diabetics if consumed in large quantities.

Digestive discomfort or bloating.

Weight gain due to high-calorie intake.

Allergies in sensitive individuals.

People with diabetes, IBS, or corn allergy should consume it cautiously.

Conclusion

Corn is a nutritious and versatile grain that offers energy, fiber, and antioxidants. Corn, when consumed in moderate amounts and paired with proteins and healthy fats wisely, can be a wholesome addition to people with diabetes. Remember, the key mantra to control diabetes lies not in completely avoiding certain foods but in making informed food choices and balancing them within a nutritious and varied meal plan.

References:

https://www.sciencedirect.com/science/article/abs/pii/S221242922400172X

The sweet corn cob selenium polysaccharide alleviates type 2 diabetes via modulation of LPS/IκBα/NFκB and the intestinal microbiota

Jingyang Wang et al.

https://bmjopen.bmj.com/content/5/Suppl_1/bmjopen-2015-forum2015abstracts.113