Diabetes And Corn: Limiting Diet To Control Blood Sugar - Healthline

Maybe your like

HealthlineSubscribeDiabetes and Corn Consumption: Is It OK?

Medically reviewed by Alana Biggers, M.D., MPH — Written by Scott Frothingham on February 1, 2019

Can diabetics eat corn?
Corn
Glycemic index
Glycemic load
Diets
Benefits of corn
High-fructose corn syrup
Takeaway

Eating corn may raise your blood sugar if you have diabetes. That said, this doesn’t mean you need to eliminate it from your diet entirely. Set a daily limit for carbs, and keep track of what you eat.

Can you eat corn if you have diabetes?

Yes, you can eat corn if you have diabetes. Corn is a source of energy, vitamins, minerals, and fiber. It’s also low in sodium and fat. That said, follow the advice of the American Diabetes Association.

Corn

One medium ear of cooked, yellow, sweet corn provides:

calories: 77
carbohydrates: 17.1 grams
dietary fiber: 2.4 grams
sugars: 2.9 grams
fiber: 2.5 grams
protein: 2.9 grams
fat: 1.1 grams

Corn also provides

vitamin A
vitamin B
vitamin C
potassium
magnesium
iron
zinc

Glycemic index of corn

How food affects blood glucose (blood sugar) is indicated by the glycemic index (GI). Foods with a GI from 56 to 69 are medium glycemic foods. Low-glycemic foods score less than 55. Foods with a high-glycemic index (70 and above) can increase your blood sugar level.

The glycemic index of corn is 52. Other related GI’s include:

corn tortilla: 46
cornflakes: 81
popcorn: 65

If you have diabetes, your focus will be on low-GI foods. If you can’t produce sufficient quantities of insulin (a hormone which helps to process blood sugar), you’ll likely have an excess of blood glucose.

Foods with a high-GI release glucose quickly. Low-glycemic foods tend to release glucose slowly and steadily, which is helpful for keeping blood glucose under control.

The GI is based on a scale of 0 to 100, with 100 being pure glucose.

Glycemic load of corn

Portion size and digestible carbohydrates are included in glycemic load (GL), along with glycemic index. The GL of a medium ear of corn is 15.

Low-carb, high-fat diet vs high-carb, low-fat diet

A 52-week study of patients with type 2 diabetes compared the effects of a low-carb, high-fat diet versus a high-carb, low-fat diet. Although both diets improved average blood sugar levels, weight, and fasting glucose, the low-carb diet performed much better for overall glucose control.

Are there benefits to eating corn?

According to a recent study, high consumption of flavonoids, like those found in corn (its largest group of phenolic compounds), reduces the risk of chronic diseases, including diabetes. The study also indicated:

A moderate intake of resistant starch (about 10 grams per day) from corn can reduce glucose and insulin response.
Regular whole grain corn consumption improves digestive health and can lower the risk of developing chronic diseases, such as type 2 diabetes and obesity.

The study suggested that further studies are needed on the bioactive compounds of corn as related to health.

High-fructose corn syrup

High-fructose corn syrup is a sweetener made from corn. It’s commonly found in processed foods. Although, high-fructose corn syrup may not raise blood sugar levels as much as regular sugar does, it doesn’t stimulate the release of insulin, leaving people with diabetes in need of insulin to regulate blood sugar.

High-fructose corn syrup can also lead to leptin resistance. According to the Journal of Endocrinology, the hormone leptin triggers satiety, letting your brain know that the body doesn’t need to eat and to burn calories at a normal rate.

Takeaway

Eating corn has some benefits, but it’s important to understand how its high level of carbohydrates can raise blood glucose and impact how you manage your diabetes.

Although not everyone with diabetes reacts the same way to certain foods, following dietary guidelines and tracking what you eat can help.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Allison MB, et al. (2014). 20 years of leptin: Connecting leptin signaling to biological function. DOI: https://doi.org/10.1530/JOE-14-0404
Get smart on carb counting. (n.d.).https://www.diabetes.org/nutrition/understanding-carbs/carb-counting
Glycemic index for 60+ foods. (2018).https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods
Siyuan S, et al. (2018). Corn phytochemicals and their health benefits. DOI: https://doi.org/10.1016/j.fshw.2018.09.003
Tay J, et al. (2015). Comparison of low- and high-carbohydrate diets for type 2 diabetes management: A randomized trial. DOI: https://www.ncbi.nlm.nih.gov/pubmed/26224300

Share this article

Medically reviewed by Alana Biggers, M.D., MPH — Written by Scott Frothingham on February 1, 2019

Tag » How Many Carbs Are In An Ear Of Corn

Diabetes And Corn: Limiting Diet To Control Blood Sugar - Healthline

Can you eat corn if you have diabetes?

Corn

Glycemic index of corn

Glycemic load of corn

Low-carb, high-fat diet vs high-carb, low-fat diet

Are there benefits to eating corn?

High-fructose corn syrup

Takeaway

How we reviewed this article:

Can You Eat Corn If You're On The Keto Diet - Men's Health

How Many Carbohydrates Are In An Ear Of Corn?

Carbs In Ear Of Corn - Carb Manager

Carbs In Corn On The Cob With Butter

This Is How Many Carbs Are Actually In An Ear Of Corn

Calories In Corn - 1 Ear, Large (7-3/4" To 9" Long) Yields From USDA

Calories In Corn - 1 Ear, Small (5-1/2" To 6-1/2" Long) From USDA

Corn Nutrition Facts And Health Benefits - Verywell Fit

Carbs In Corn On The Cob - FatSecret

Corn: Kinds, Nutrition, Benefits, Risks, & Preparation - WebMD

Ear Of Corn Nutrition Facts - Eat This Much

Corn On The Cob Is Healthier Than You Think | HuffPost Life

Is Corn Keto? Carbs In Corn + Substitutes - Wholesome Yum

Corn 101: Nutrition Facts And Health Benefits - Healthline

Contact