Is corn good for diabetes patients
Corn is surely a sweet vegetable that people adore – buttering up to an ear and biting down on the juicy sweetness is actually a treat. however is corn sensible for diabetes?
This question raises up frequently.
So let's explore corns' nutrition facts, compare some corn merchandise, verify analysis on corn, and try to answer the question: is corn sensible for diabetes?
What is Corn?
Corn is a popular vegetable full of starch that grows in a tall stalk.
Almost half of the world’s corn is produced in the U.S. Midwest with the rest coming from South America, China, and Eastern Europe.
From basic corn-on-the-cob to the high fructose corn syrup in your soda, corn products are everywhere.
Because corn is a staple food in many countries and it is grown so widely, it is usually inexpensive.
But, for people with diabetes, it doesn't make a good companion.
Corn Nutrition Facts
For one medium ear of cooked yellow sweet corn (103 g):
- Calories: 99
- Carbohydrates: 21.6 g
- Fiber: 2.5 g
- Protein: 3.5 g
- Fat: 1.5 g
Corn is a starch and most starches are the high carb foods you have to avoid.
but surely, corn contains some protein, fat, and fiber, but the fiber of 2.9 g in comparison to the 21.6 g of carbs!
Compare that to one medium carrot with 5.8 g carbs and 1.7 g fiber. Or the medium head of cooked broccoli at 12.9 g carbs and 5.9 g fiber – these lower-carb veggies are going to be much better for blood sugar and A1c control!
obviously, the carbohydrates in corn will be broken down into sugar and absorbed much faster into your blood. And it's those blood sugar highs that you want to avoid to reduce your risk of hyper diabetes conditions.
Unfortunately, most of the products made from corn are also pretty high in carbohydrates.
When we talk about higher carb foods, they are best avoided. But if you are going to indulge, you must think about the serving sizes if you don't want your numbers go skyrocket.
For instance, the corn tortilla contains 10.7 g of carbs (9.2 g net carbs). But that’s for just one small tortilla. How often do you go to a taco bar and only make one little taco? That one little taco easily becomes three tacos and then you’re looking at over 30 g of carbs from the tortillas alone, without factoring in any additional toppings.
One corn product not shown on the comparison chart is the infamous high fructose corn syrup.
Many soft drinks have 60-100 percent of their sugar content coming from high fructose corn syrup, which is incredibly high in carbs.
Twenty-five grams of high fructose corn syrup contains 19 g of carbohydrates in the form of straight sugar so you can see how sodas and sweet drinks can easily carry up to 50 g of carbs in a single serving.
Research on Corn and Diabetes
In countries where high fructose corn syrup is available or included in products, the prevalence of diabetes is 20% higher than countries that don't have access to it.
Most other research on corn is also based on its byproduct, high fructose corn syrup, none of which is good. Suffice to say, there is no evidence showing the consumption of corn helps with type 2 diabetes or prediabetes treatment. That's not surprising since corn is a high carb food and high carb foods raise glucose, not lower it, which is your ultimate goal.
On the opposite spectrum, research shows a low carb diet is a great strategy for managing blood sugar, A1c, cholesterol, and body weight.
One study compared the effects of low carb, high-fat diet (14% of energy, less than 50 g of carbs per day) versus high carb, low-fat diet (53% of energy) for patients with type 2 diabetes.
The results showed that both diets did help improve A1c, weight, and fasting glucose. But the low carb diet performed much better for overall glucose control, the participants also had lower cholesterol levels, and a greater reduction in medications required.
Conclusion
It is sure to say that corn doesn’t really fit well into a low carb, diabetes-friendly diet plan.
Fats, proteins, and high fiber foods will stabilize your blood sugar and help you reach your goals. So, ditch the corn and spare yourself the extra carbs.
And overall you shouldn't miss corn at all. There are plenty of other delicious vegetables to be enjoyed. And with the blood sugar friendly vegetables available to you, there are literally hundreds (if not thousands) of low carb meals to be enjoyed – meals that won’t send your blood sugar soaring!
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is corn good for diabetes patients
Reviewed by Diabetes Truths and Control
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9:48 AM
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Reviewed by Diabetes Truths and Control
on
9:48 AM
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