Is Corn Suitable for People with Diabetes?
Healthful Vitality | 12/06/2022 | Is Corn Suitable for People with Diabetes?
In short, corn is among the healthy grains to consume when living with diabetes. However, one should not consume it in massive amounts.
Diabetes is a chronic disorder characterized by high blood glucose levels. Studies suggest that diabetes (type 2 diabetes) occurs due to high-calorie intake, obesity, and glucotoxicity, leading to insulin resistance.
It means that people living with diabetes must reduce their total calorie intake. Additionally, it is vital to reduce the intake of high-carb foods.
Some studies suggest that the high consumption of wheat and rice has contributed to the rise of diabetes. However, coarse grains like corn appear less likely to cause diabetes.
Is Corn Suitable for People with Diabetes?
Corn consumption and diabetes
Before diving deeper and understanding why corn is moderately good for those living with diabetes, one needs to understand two basic concepts; glycemic index and glycemic load.
The Glycemic index of any food shows how quickly that particular food will increase blood sugar level on consumption. Foods with a glycemic index of above 70 are bad, those with a glycemic index of 56 to 69 are moderately good (most grains fall in this category), and a glycemic index below 55 is good or low.
Studies show that corn has a glycemic index of 52, which is relatively low. It means that corn is good when consumed in moderate amounts, and it will not cause a massive upsurge in blood glucose levels.
Another concept to understand is the glycemic load or total amount of carbs in any food. If any food is high in glycemic load, it would still cause harm, even if a glycemic index is low, as such foods cause a prolonged increase in blood glucose levels.
Nutrition data shows that corn is not very high in carbs and contains only about 27% carbs (wheat contains 76% carbs). Therefore, it is not very high for grains. Thus, it has a moderate glycemic index and would not cause a prolonged increase in blood glucose levels.
What else to know about corn and diabetes?
Corn is incredibly high in dietary fiber. It has 26% dietary fiber, which is relatively high. It means that about 100g of corn can meet the daily dietary fiber requirement. Dietary fiber is good for gut health, gut microbiota, and motility. It also helps reduce blood sugar, lower LDL cholesterol levels, and boost cardiovascular health.
Corn is also rich in vitamins known to reduce inflammation, help with dyslipidemia, and prevent neuropathies. Thus, corn is rich in thiamin (B1), vitamin B6, and Niacin. It is also a good source of magnesium and selenium.
However, here it is worth understanding that the above information is about corn grain or whole corn and not about processed foods made using corn. For example, many foods may contain corn starch, a very different food product, and it is not suitable for those with diabetes. To sum up, it would be correct to say that corn grain is suitable for those with diabetes. This is because it has a low glycemic index and load. In addition, it is rich in dietary fiber and vital nutrients.
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