Last Updated on April 2, 2023 by Dr Sharon Baisil MD
As a doctor, I can tell you that corn is a moderately safe food for diabetics. It’s important to consume it at controlled limits to maintain healthy blood sugar levels. Corn is a great source of energy-supplying nutrients and an immediate source of carbohydrates for the body.
It also contains many vital nutrients that keep the body’s functions and organs in good health. One of the best qualities of corn is that it is very low in fats, which is crucial for diabetic patients to maintain a healthy weight and keep the heart healthy. Additionally, corn is also lower in calories, making it a good snacking option for diabetics.
Let us delve deeper into this discussion.
Is corn high in carbs?
No, corn has a medium amount of carbohydrates. A medium corn cob accounts for around 100 g – 102 g of corn. One hundred grams of corn contains around 17 grams of carbs.
These 17 grams of carbohydrates are made up of 2 grams of dietary fiber and around 6.26 grams of sugar.
This is a medium amount of carbs in a food. Hence, the total quantity of corn consumed must be kept moderate.
Is Corn Bad for Diabetes?
Corn can be included in a diabetes-friendly diet in moderation. However, it’s essential to pay attention to portion sizes and how it’s prepared.
Corn is a starchy vegetable that contains carbohydrates, which can affect blood sugar levels. One cup of cooked corn contains about 30 grams of carbohydrates, which is roughly equivalent to two carbohydrate servings.
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If you have diabetes, it’s important to monitor your carbohydrate intake to help manage blood sugar levels. You can incorporate corn into your diet by choosing smaller portions and pairing it with a source of protein and healthy fat to help slow the absorption of carbohydrates.
It’s also important to consider how the corn is prepared. Avoid options that are high in added sugars, such as sweetened canned corn or cornbread. Instead, opt for fresh or frozen corn, and prepare it by steaming, boiling, or roasting, it without added butter or oil.
Overall, corn can be part of a balanced and healthy diet for people with diabetes as long as it’s consumed in moderation and prepared in a healthy way. However, it’s always best to consult a healthcare professional or registered dietitian for personalized advice.
What is the Glycemic Index of Corn?
The glycemic index is the measure of how the sugars in a particular food affect the body. This is a very effective way to predict how one’s diabetic health will respond to the consumption of that particular food.
The following table shows how glycemic index categories are classified:
| Sl. No. | Glycemic Index categories | Glycemic Index ranges |
| 1. | Low Glycemic Index (safe for diabetics) | 0 to 55 |
| 2. | Medium Glycemic Index (safe when taken within moderate quantities) | 55 to 69 |
| 3. | High Glycemic Index (unsafe for diabetics) | From 70 and above |
Now, you must be thinking about what the glycemic index of corn is. Well, fortunately, it has a low and safe glycemic index of – 52. From the above table, it will be clear that corn falls under the low glycemic range and is fit for diabetic consumption.
This shows that corn does not have any spiking effects on blood sugar levels.
Along with keeping a check on the glycemic index, the glycemic load of food is also a great way to ensure that you include foods that do not affect your diabetic levels as much.
The glycemic load of foods focuses on the effects a specific portion of the food will have on your body. This is often more accurate as it takes into consideration the quantities of items consumed.
Like the Glycemic index, Glycemic load is measured on a scale and then classified as safe, unsafe, or moderately safe for diabetic patients.
The glycemic load categories are as follows:
| Sl. No. | Glycemic Load categories | Glycemic Index ranges |
| 1. | Low Glycemic load (safe for diabetics) | 0 to 10 |
| 2. | Medium Glycemic load (safe when taken within moderate quantities) | 11 to 19 |
| 3. | High Glycemic load (unsafe for diabetics) | From 20 and above |
The glycemic load of one medium cob of corn is 15. This shows that it is under the medium glycemic load category.
Thus, relating to our previous explanation of why diabetics must be including corn in moderate quantities in their diets to prevent any risks or high blood sugar complications.
It must be clear that corn is safe to be had in regulated amounts and will not raise sugar levels when taken within limits.
What are the Nutritional values of corn?
Carbohydrates make up only one small portion of the many macro and micronutrients present in corn. Numerous helpful vitamins and minerals found in corn can help the body maintain healthy overall functioning.
The below table shows the nutritional elements found in 100 grams of corn:
| Sl. No. | Nutrients in 100 grams of corn | Amount available |
| 1. | Calories | 86 |
| 2. | Carbohydrates | 17 g |
| 3. | Proteins | 3.27 g |
| 4. | Fats | 1.35 g |
| 5. | Water | 76.05 g |
| 6. | Cholesterol | 0 mg |
| 7. | Magnesium | 37 mg |
| 8. | Potassium | 270 mg |
| 9. | Manganese | 0.163 mg |
| 10. | Phosphorus | 89 mg |
| 11. | Zinc | 0.46 mg |
| 12. | Choline | 23 mg |
| 13. | Iron | 0.52 mg |
| 14. | Copper | 0.054 mg |
| 15. | Sodium | 15 mg |
| 16. | Selenium | 0.6 µg µg |
| 17. | Calcium | 2 mg |
| 18. | Vitamin C | 6.8 mg |
| 19. | Vitamin A | 187 IU |
| 20. | Folate | 42 µg |
| 21. | Vitamin B1 | 0.155 mg |
| 22. | Vitamin B5 | 0.717 mg |
| 23. | Vitamin B3 | 1.77 mg |
| 24. | Vitamin B6 | 0.093 mg |
| 25. | Vitamin B2 | 0.055 mg |
| 26. | Vitamin K | 0.3 µg |
| 27. | Vitamin E | 0.07 mg |
Therefore, corn is filled with nourishing properties that can have several advantages on health. But can there be any disadvantages to eating corn?
What are the disadvantages of eating corn?
There are certain things that you must be careful of. Corn can have some side effects such as –
- Excess eating of corn can cause issues like bloating, gas, and diarrhea. These effects are usually seen in people with sensitive digestive systems.
- Corn can often be genetically modified, which strips it of its good nutrients.
- Corn syrups can be harmful to diabetic health.
What happens if we eat sweet corn daily?
Having sweet corn daily can boost your health in many ways. It can have the following benefits:
- Corn is enriched with fiber and can keep the metabolism healthy and functional. It can also reduce the occurrence of constipation and stomach issues.
- Eating sweet corn can also aid in preventing anemia as it is a good resource of iron, vitamin B12, and folic acid.
- Corn has many bioflavonoids and carotenoids that improve the cholesterol levels of the body. It is also good for decreasing the level of bad cholesterol in the body.
- Corn has omega-three fatty acids that maintain heart health. It is known to prevent risks of cardiovascular diseases.
- Vitamin A is also richly available in corn. This can benefit the vision as well.
- Corn is also said to improve blood circulation to the skin and scalp. This results in healthy hair and prevents premature skin aging.
References
- https://academic.oup.com/ajcn/article-abstract/39/1/25/4691041
- https://www.tandfonline.com/doi/abs/10.1080/17441692.2012.736257
- https://journals.physiology.org/doi/full/10.1152/ajprenal.00106.2012
- https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0079823
- https://link.springer.com/article/10.1007/s00394-011-0274-4
- https://synapse.koreamed.org/upload/SynapseData/PDFData/0161nrp/nrp-9-22.pdf
- https://www.sciencedirect.com/science/article/pii/S2352385918300355
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5983097/
- https://care.diabetesjournals.org/content/4/4/464.short
- https://www.sciencedirect.com/science/article/abs/pii/S0168822718316310
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