Can people with diabetes eat corn?
If you have diabetes, can you eat corn? Corn is a very familiar food, rich in nutrients, especially starch and fiber. However, if people with diabetes eat too much corn, it can make it difficult to control blood sugar levels.
Contents
1. Nutritional value of corn
Corn is one of the most commonly used grains due to its delicious taste and rich nutrients. Specifically, the nutritional value per 100 grams is as follows:
| Nutritional components | Quantity |
|---|---|
| Calories | 86 kcal |
| Protein | 3.27g |
| Carbohydrates | 18.7g |
| Sugars | 6.26g |
| Fiber | 2g |
| Fat | 1.35g |
| Starch | 5.7g |
| Calcium | 2mg |
| Iron | 0.52mg |
| Magnesium | 37mg |
| Phosphorus | 89mg |
| Potassium | 270mg |
| Sodium | 15mg |
| Riboflavin | 0.055mg |
| Vitamin A | 9µg |
| Vitamin B6 | 0.093mg |
| Vitamin C | 6.8mg |
| Folate | 42µg |
Additionally, there are other nutrients such as vitamin E, vitamin K, zinc, manganese, selenium, etc.
2. Can people with diabetes eat corn?
Many people wonder, “Can people with diabetes eat corn?” Since their diet must be extremely cautious about the sugar and calories intake to maintain stable blood sugar levels, this is a valid concern. Only with this care can their health be ensured, and dangerous complications such as strokes, blindness, kidney failure, etc., can be prevented. Corn is high in starch, which could make it challenging to control blood sugar levels.
However, some studies show that people with diabetes can indeed eat corn. If consumed correctly and in moderation, it can provide several health benefits. Below, you can see the wonderful effects of corn on people with diabetes.
3. Benefits of corn for diabetes
Corn is rich in nutrients good for health, including fiber, vitamins, zinc, potassium, iron, etc. Moreover, corn is classified as a whole grain, which can increase the feeling of fullness, thus helping patients control their weight and prevent obesity.
Compared to some other grains, corn contains higher levels of antioxidants. Therefore, it helps prevent the formation and development of cancer cells (such as lung, colon, and breast cancer). It also helps alleviate uncomfortable symptoms of diabetes.
The glycemic index (GI) of boiled corn is 52—classified as low, which is beneficial for health. Thus, the answer to the question, “Can people with diabetes eat boiled corn?” is yes.
In addition to essential vitamins and nutrients, corn also contains a large amount of carotenoids and xanthophylls, which are beneficial for vision. These substances help prevent diabetes-related eye complications, such as macular degeneration and cataracts.
4. How much corn should people with diabetes eat?
The amount of corn diabetics can consume depends heavily on their daily portion size. According to the American Diabetes Association, each meal for a diabetic should contain around 45–60 grams of carbohydrates. Therefore, the recommended portion of corn should be ½ cup of cooked or boiled corn (equivalent to about 15g of carbs).
However, this portion may not be suitable for everyone. It is essential to consult a doctor to calculate the appropriate amount of corn for each patient’s condition.
5. How to eat corn correctly for diabetes
Both preparation and consumption methods matter when creating a diet for people with diabetes.
5.1 Preparation methods
Depending on how corn is prepared, its GI will differ. Boiling or steaming is the best way to prepare corn for diabetics because it has the lowest GI (about 52) and preserves most of its nutrients.
5.2 Eating habits
Choose to eat corn for breakfast or lunch to allow the body enough time to digest and burn off the calories that corn provides, avoiding issues like bloating and gas. If corn is already in the meal plan, reduce other carb-rich foods to limit the total carbs intake, preventing spikes in blood sugar levels. Drink plenty of water while eating corn to aid digestion.
6. A few notes when eating corn
As mentioned earlier, although corn is beneficial for diabetics, eating too much can negatively impact blood sugar control. Therefore, when consuming corn, diabetics should take note of the following:
- Build a balanced diet, including the proper portion of boiled corn instead of rice, noodles, potatoes, etc., based on the patient’s weight and daily physical activity.
- Avoid eating corn too frequently and incorporate a variety of whole grains into the diet. Add more green vegetables, low-sugar fruits, and low-fat foods.
- It’s better to eat whole corn, boiled corn, and avoid processed foods containing corn or popcorn.
Besides boiled corn, diabetics can also choose the best diabetic-friendly milk for breakfast or a nutritious snack. One of the top brands is Gluzabet, a leading nutritious grain-based milk product for diabetics in Vietnam. The milk has a delicious fruit flavor, is easy to drink, and does not cause bloating or constipation.
Notably, the product uses enzyme technology with phlorizin from American red apples to inhibit the production of GLT2 in the pancreas and naturally stimulate insulin production. This helps diabetics manage their blood sugar levels effectively.
The above are answers to the question, “Can people with diabetes eat corn?” If you need more consultation or want to purchase Gluzabet milk, don’t hesitate to contact us at our hotline 1900 3421!
