You all know about Sweet Corn and have consumed it but are you aware of its properties? It is also known as sugar corn or pole corn. Sweet corn, the sugar content is high in this corn variety. This sweetness in it has resulted from a naturally occurring recessive mutation in the genes. Here, the mutated genes convert sugar into starch inside the endosperm of the corn kernel. Immature or milk-stage corn is picked and prepared as a vegetable as compared to field corn (handpicked when dry and fully grown). You should consume sweet corn when it is fresh or canned or frozen just until the kernels become tough and starchy. The other types of corn are – dent corn, flint corn, pod corn, popcorn, and flour corn. The sugar content in sweet corn raises the question: is sweet corn good for diabetes or not? This article will answer it.
IS SWEET CORN GOOD FOR DIABETES?
According to recent studies, eating corn regularly helps maintain better glucose levels in the body. Sweet corn is high in starch content, and you might thus be thing if sweet corn good for diabetes? However, the other nutritional values of this vegetable aid in controlling diabetes.
Sweet corn and corn oil help in various ways –
-
Controls Insulin Levels
Consumption of sweet corn for a diabetic patient can provide vitamins of B like B1, B3, and B6. These vitamins can be really helpful for the immunity of the body and the nervous immune system at the same time. Eventually, it also helps in the slow digestion of cellulose which helps in maintaining your diabetic level.
-
Minimizes Cholesterol Level
Sweet corn is known to be high in fiber. Therefore, the consumption of fiber keeps our cholesterol in control and reduces it to a certain level.
-
Enhances Blood Flow
In case, you need to maintain your blood level, having sweet corn is an option for you. It contains both B12 and B9 vitamins. Also, some level of iron helps in generating fresh blood flow in your body. This proves that corn could be a better option for many diabetes and cholesterol patients.
-
Reduction of Weight
The starch content in corn helps to keep us full for a long time as it delays the process of digestion and provides us energy, thus helping in weight management in diabetic patients.
-
Prevention of Type2 Diabetes –
Sweet corn contains a higher number of dietary fibers and lower content of carbohydrates. They also contain antioxidants (Polyphenols) in large amounts, that prevent the onset of type 2 diabetes. Some phytochemicals present in corn result in lower insulin absorption in our bodies.
WHICH FORM OF SWEET CORN IS GOOD FOR DIABETES?
Sweet corn is good for you, and that’s no suspense at the moment. So, if you happen to be a foodie, you surely are aware of the fact that there are different forms of it. Consequently, you would like to include it in your diet, right? So, to help you out we’ve gotten you a list that talks about the different forms that are good for you.
POPCORN
You all have had popcorn while watching movies or while spending some fun family time. But are you really aware of it while you are consuming it? Not really! The points below will help you to learn more about this different form of corn.
- They are low in sugar, low in calories, and high in fiber.
- Its glycemic index is 65.
- If toppings are kept minimum is an excellent source of a light snack.
- It does not spike sugar levels therefore is a safe choice for diabetic patients.
- Portion size should be kept in check.
- The best way to cook it is in the microwave, air popper, or on the stove. Unsalted popcorn with little to no butter is the best choice.
CANNED CORN
For most of you, who prefer canned food on a daily basis, you would have had canned corn too. You cannot deny the fact that it is not tasty. But it is the easiest ready-to-eat food that you can have. And if not, you can always add some water if you want before having it. But here’s what is more to it-
- These are basically the corn kernels added with preservatives to increase their shelf life.
- They have high fiber content along with low-fat content.
- They are fully cooked and ready to serve.
- Could be used in salads or tacos or any other dishes.
- Portion size should be controlled due to its sodium content.
- The sugar content is also high so it should be consumed in limited amounts.
FRESH CORN
The elderly in your home would always have told you that fresh corn is healthier to have. You can have it whenever you want as it has lots of fiber in it. But there are more details that they miss out on about fresh corn. Here is what you should know-
- Its glycemic index is 52.
- Fresh corn is rich in vitamin C. Thus, it helps in protecting cells from damage and keeps our skin healthy. It also helps to fight off cancer-causing cells and heart diseases.
- Carotenoids like Lutein and Zeaxanthin keep our eyes healthy.
- They are rich in dietary fibers, minerals, and vitamins.
- They serve as a high source of energy for our bodies.
- Fresh corn is low in sodium and fat.
- They could be boiled or roasted or just blanched and served in salads.
CORN ON THE COB
The best way you can have corn is by roasting it or burning it. You will get the best taste out of it and it can be heaven for your taste buds. You can never miss out on it. Here are little more specific details that you should be known to-
- The corn on the cob refers to the corn that is eaten directly from the cob.
- They are picked when the endosperm is still in the milk stage. Therefore, the kernels are still tender.
- They are low in fat, cholesterol, sodium, and carbs, thus making it good for diabtic patients to have.
- It has a moderate level of potassium, protein, iron, magnesium, vitamins, and minerals.
- Fiber-rich corn on the cobs is a good source of food for diabetic patients.
- They could be directly boiled, steamed, roasted, or grilled according to the requirement and could be used in salads or as side dishes.
SOME OTHER BENEFITS OF SWEET CORN
1. ANTICANCER PROPERTIES –
Sweet corns promote the growth of good bacteria in our gut preventing the risk of colon cancer. It also contains Ferulic acid which has potential anti-cancer properties.
2. ANTIOXIDANTS –
Lutein and Zeaxanthin help to improve eye health as well as prevent the degeneration of eye cells. They prevent lens damage that leads to cataracts.
3. WEIGHT MANAGEMENT –
It aids in weight loss as the rich fiber content and starch content slows down the digestive process and keeps you fuller for longer periods while providing you with enough energy. These qualities also explain the question of is sweet corn good for diabetes an is it safe to have in a limited portion.
FEW ALTERNATIVES FOR SWEET CORNS
If you want to take substitutions for sweet corn, there is a wide range of products available for you in the market –
1. CORN FLAKES –
They are one of the most nutritious breakfast foods (cereals) across the globe. It’s a very versatile product and could be used in various ways. Its glycemic index is 81. From serving as breakfast with plain milk or yogurt to forming a coating for crispy fritters they cover a wide range of usage.
2. CORN MEAL –
It is the ground form of corn and could be used to make corn pieces of bread or other bakery items.
3. HOMINY –
It is made when corn kernels are soaked in lye and could be used to make grits when coarsely ground, a popular food in the southeastern United States.
4. GRITS –
They are one of the popular breakfast items made from grounded corn kernels. They have an increased shelf life and can be moved and traded with ease. Moreover, they have high nutritional value.
5. HIGH FRUCTOSE CORN SYRUP –
It is a liquid sweetener and could be used instead of sucrose in our daily foods. It is a modified form of corn syrup.
6. CORN SYRUP –
It is made from corn starch and is mainly composed of glucose. It can soften food texture, and volume of the food, sweeten the food, etc. Moreover, it has a very thick and sticky consistency.
7. MASA –
It is a type of dough that could be used to make tortillas, arepas, and tamales. It is basically a dry alkali-processed flour made from corn.
8. CORNBREAD –
This could be a great substitution for regular pieces of bread and has a distinct flavor. It is made from maize flour.
9. CORN CHIPS –
They are another healthy and flavorful light snack that can be eaten either alone or paired up with dips. They are made from corn flour by baking or frying.
10. CORN OIL –
This could be used as an alternative to regular cooking oil.
FAQs
1. Is sweet corn good for type 2 diabetes?
Patients with type 2 diabetes can safely consume sweet corn as it offers high energy and low carbs. The diabetic patient needs to keep checking on the limit of carbs intake and sweet corn helps with it.
2. Is frozen corn good for diabetes?
Frozen corn has a glycemic value of 55, making it a low-GI food that is ideal for diabetic patients. They have a longer shelf life than regular corn.
3. Can a diabetic patient eat corn flour?
Yes. You can have corn flour even if you have diabetes. Though, excess consumption is not advisable as it can lead to obesity and a rise in blood sugar levels.
4. Is corn high in sugar?
Sweet corn’s high sugar content is one of the reasons why the question- is sweet corn good for diabetes arises? The high sugar content is basically the result of the mutation of genes responsible for the conversion of starch from sugar.
5. Does corn flour raise blood sugar?
They do spike blood sugar levels in our body as it is packed with carbohydrates and a high GI value. Its low fibre content delays sugar absorption in the bloodstream.
6. Is makki atta good for diabetes?
Being one of the most fibrous flours, makki atta prevents spikes in blood sugar levels. It also ensures a slow release of sugar into the bloodstream.
7. What is a diabetic substitute for corn flour?
Cassava or tapioca flour can be a great substitute for cornstarch due to its lower GI score than other flours. Its low content of carbohydrates aids it. Thus, could be used by diabetic or prediabetic patients.
8. Can a diabetic eat corn roti?
Yes, surely you can eat corn roti as it is a great source of vitamins, minerals, and fiber along with high energy. It is low in fats and sodium.
Conclusive Insights
So, the above information confirms the fact that diabetes patients can have sweet corn. Although, you should have sweet corn in moderate amounts. It would be rather beneficial for you to consume it regularly. However, if the quantity of intake is not checked regularly, it can spike the blood sugar levels in our bodies. Different options are available for us in the market that can be added to our daily food habits to incorporate this healthy vegetable. Thus, resulting in a healthier lifestyle.
