Sweet Corn for Diabetes: Any Side Effects or Too High in Sugar ? Let's Find Out !!

Sweet Corn: Nutritional Profile

Sweet corn has a high Glycemic Index (GI) value of 52 and a moderate Glycemic Load (GL) value that is 15. 

So what is the GI and GL score ?

Glycemic Index is used to measure how quickly sugar from any food is absorbed into our bloodstream. Whereas Glycemic Load is used to measure how much or volume of sugar from any food is absorbed into our bloodstream.

As per dietitians, Glycemic Load is a better parameter to gauge the effect of any food on our blood sugar levels.

The consumption of 100 gm of sweet corn will provide you with 360 kJ energy. Sweet corn is rich in Carbohydrates 19.02g and proteins 3.2g but is significantly low on fats 1.18g.

It also contains Protein compounds, minerals, and vitamins in adequate amounts. Here is a look at the nutritional composition of sweet corn-

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Benefits of Sweet Corn for Diabetics

• Sweet corn contains low carbohydrate content and is rich in dietary fibers.
• It also contains a high amount of starch which causes slow digestion and prevents the immediate rise in blood sugar levels.
• Sweet corn contains phytochemicals that do not allow insulin to be absorbed by the body. Due to this action, sudden decreases or increases in blood sugar levels are avoided.
• Polyphenol, a powerful antioxidant, is found in the highest quantity in corn. Studies have shown the polyphenols prevent the onset of Type 2 diabetes.

How to Consume Sweet Corn?

Sweet corn is one of the most versatile vegetables. Being a native to Latin American countries, it has spread to far corners of the world. Most commonly, sweet corn is enjoyed in its raw form as a snack, or it can be cooked in stews, soups, curries, salads, etc. In Indonesia, it is often ground in a paste and consumed with water as a milk substitute. It helps the local population to overcome vitamin B12 deficiency.

It is an established fact that sweet corn has an abundance of minerals and nutrients which makes it beneficial to sugar patients, but it is also high in natural sugars; hence it is advised to be consumed in moderation.

When To Consume Sweet Corn?

Sweet corn is loaded with protein and releases ample energy. It contains a significant quantity of carbohydrates and fiber. It should be consumed at a time when the body’s energy demand is at its peak. The ideal time for consumption is during breakfast or lunch. When consumed early in the day, the body has enough time to digest and utilize the energy released by sweet corn. It also helps in avoiding bloating and flatulence which happens due to partial digestion of the food.

Risks of Over Consumption of Sweet Corn

Overconsumption of sweet corn can lead to a number of adverse effects. Some of the common ones are:

• stomach upset
• bloating
• diarrhea
• flatulence
• niacin deficiency

In case diabetic patients over-consume sweet corn, it can lead to a rapid rise in blood sugar levels.

Other Health Benefits of Sweet Corn

Prevention Against Cancer: 

Since sweet corn is rich in fiber, it encourages the growth of good bacteria in the gut preventing the risk of colon cancer. By cooking sweet corn, a substance called Ferulic acid is released. Studies have indicated Ferulic acid has potent anti-cancer properties.

Improvement of Eye Health:

 Zeaxanthin and lutein are two potent antioxidants that are present in sweet corn. These antioxidants prevent the degeneration of eye cells and improve eye health in general.

Weight Management: 

Sweet corn is rich in fibers and, due to high starch content, takes longer to digest and keeps the body fuller for longer. All of this promotes weight loss. It is also very beneficial in weight loss management in sugar patients.