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Diabetes and Corn: Is Corn Good For Diabetics?

In Health
September 15, 2022
Is Corn Good For Diabetics

What is diabetes?

Diabetes is a chronic disease. It occurs when the pancreas is not able to produce enough insulin or the body cannot use insulin effectively. The hormone insulin acts as a key to unlocking the cell wall and allows glucose to enter the cells. Glucose acts as a ‘fuel’ for the body. People have confused about sweetened food items and foods related to diabetes. So, in this article we’ll briefly discuss about “is Corn Good for diabetics?”

What are the symptoms of diabetes?

Diabetes symptoms depend on sugar levels. Some symptoms include:

  • Tiredness and weakness
  • Blurred vision
  • Urinating often
  • Thirsty than usual
  • Slow healing of sores
  • Mood swings and irritability

Mainly symptoms occur in type 1 diabetes.

What are the risk factors for diabetes?

  • Family history
  • Injury to the pancreas
  • Overweight

What is the role of diet in diabetes?

Role Of Diet In Diabetes

Diet plays a major role in diabetes. A healthy diet is very important to maintain good health as diabetes is a long-lasting health condition. A proper healthy balanced diet helps people with diabetes to maintain blood sugar levels. Weight management is also essential for people with diabetes. One should consult a dietitian about developing a healthy meal plan, which can help maintain sugar levels and healthy body weight.

Blood sugar monitoring

Monitoring blood glucose levels is essential. It will help to make decisions about what to eat.

What is Corn?

Corn is a popular food, also called maize. It is considered as both a vegetable and whole grain. According to scientists, people living in Central Mexico discovered Corn about 9000 years ago. Corn came from the wild grass plant named teosinte. It is widely consumed in all parts of the world. It can be eaten in a number of ways.

Is Corn good for diabetics?

Is Corn good for diabetics? So the answer is yes, a person with diabetes can have Corn, but in moderation, according to the diabetic exchange list, keeping the serving size in mind.

~Serving size of Corn is 1/2 cup.

One medium ear of sweet corn yields

  • Calories 77
  • Carbohydrate 17gm
  • Protein 2.9gm
  • Dietary Fiber 2.4gm
  • Fat 1.1gm
  • Sugar 2.9gm

Corn also contains vitamins, i.e. vitamin A, vitamin B, vitamin C and minerals, i.e. iron, potassium, magnesium, and zinc.

Glycemic Index of Corn

Foods with a Glycemic Index (GI) of less than 55 are considered low glycemic foods. Gl of Corn is 52. Due to its low GI corn is good for diabetics.

A diabetic person should focus on Low GI foods. Low GI foods release glucose steadily, which helps to keep blood glucose under control.

Glycemic Load of Corn

Glycemic Load Of Corn

Glycemic Load (GL) is obtained by multiplying the GI of the food by the amount of carbohydrate in that food per serving and dividing by 100. Thus, it indicates how rapidly a food will raise blood glucose levels.

The medium ear of Corn’s GL is 15.

Is Eating Corn have benefits?

Yes, eating Corn is beneficial. Corn has high nutritional value. It’s low-caloric and can be a healthy snack for people with diabetes. Corn contains many flavonoids and phenolic compounds that have many health benefits and helps in reducing the risk of chronic diseases, including diabetes.

According to studies, Corn also has antioxidant solid polyphenol, which helps in sudden falls and rise in blood sugars and prevents Diabetes type 2.

Corn consumption also encourages the growth of certain bacteria, which helps in the prevention of colon cancer.

It is also suitable for eye health. Corn contains antioxidants zeaxanthin and lutein that promote and maintain the degeneration of the eyes.

When to consume sweet Corn?

A good time to take corn is after 2 3 hours of meals as a midmorning snack or evening snack. It is a healthy and low-caloric snack, good for maintaining healthy body weight. Corn is rich in fiber and starch, so it takes time to digest and keeps your stomach full for a longer time.

Overconsumption of corns can be lead to adverse effects like stomach upset, bloating, flatulence and diarrhea.

Are popcorns good for diabetics?

Popcorns are also an excellent snacking option for diabetic people. Popcorns do not spike sugar because they have a low glycemic index of 55. They are high fiber and low caloric. According to the American Diabetic Association portion size of popcorn is 3 cups (popped) which contains 93 calories, 1gram fat, 18gram carbohydrate and 3grams of fiber. Overconsumption of popcorn may cause gas and bloat.

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So, yes the corn is good for diabetics. It is beneficial for health but it is important to understand that serving size plays a major role, corn has high carbohydrate levels that can raise blood sugars. Hence, the Serving size and management of diabetes is very important.

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Ghania Tabish, is a Registered Dietitian, and Nutritionist with a specialization in wellness and healthy meals. She's here to help you discover the fitness you need to fit into your life.