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-
Other constituents :
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
- 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:
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.
Don’t Have Time To Read?
- Sweet corn is rich in antioxidants, minerals, dietary fibers, and starch and causes a slow release of sugar components in the bloodstream.
- It contains phytochemicals and polyphenols, which prevent sudden rise and fall of blood sugar levels and prevent Type 2 diabetes.
- Sweet corn is a versatile vegetable and can be consumed raw or along with stews, salads, toppings, soups, etc.
- To gain maximum benefits of sweet corn, take it early in the day at breakfast or lunch.
- Overconsumption of Sweet corn may cause flatulence, diarrhea, or niacin deficiency.
- Sweet corn promotes the growth of good bacteria in the gut, and it contains ferulic acid; both have potent anti-cancer properties.
- Other antioxidants like zeaxanthin & lutein promote and maintain eye health.
Sweet corn is a storehouse of minerals, antioxidants, and vitamins. It has a moderate Glycemic load and is considered a good food for sugar patients, provided it is consumed in moderation.
- Sweet corn is beneficial for diabetics, but as it is rich in carbohydrates and natural sugars, diabetics should always consume sweet corn in measured amounts only.
- Sweet corn is filling in nature. It is helpful in diabetic patients to control overeating and snacking.
- It contains phytochemicals and phenols that help you maintain blood sugar levels and prevent Type 2 Diabetes.
Sweet Corn contains large amounts of carbohydrates and is rich in natural sugars. It has a high glycemic index and a moderate glycemic load. Despite being rich in carbohydrate content and natural sugars, sweet corn does not negatively affect blood sugar levels. The reason is that the dietary fibers and proteins present in sweet corn do not allow the immediate breakdown of the carbohydrates into simpler sugars. This delayed release of sugar makes sweet corn a favorable meal choice in sugar patients as well.
Loads of nutrients, minerals, antioxidants, and protein make sweet corn a valuable add-on to any daily diet plan. Sweet corn contains some essential elements like phenols and phytochemicals, which help to maintain blood sugar levels. If sugar patients plan to add sweet corn to their daily diet plan, only a pre-decided quantity should be taken daily to avoid a spike in sugar levels.
In diabetic patients, sweet corn improves insulin availability in the body. It also helps to prevent fluctuations in blood sugar levels and prevents Type 2 Diabetes. Apart from diabetes, sweet corn is very beneficial for preventing cancers, especially colon cancer, and also helps maintain the vitality of the cells of the eye.
Our program will help you maintain your diabetes and develop a better lifestyle to manage it. To know more about PhableCare diabetic plans, click here.