Corn is a popular food, rich in fiber, vitamins and minerals. However, many people, especially people with diabetes, are concerned that eating corn can increase blood sugar due to the natural carbohydrate content in it. In fact, eating corn properly can help control blood sugar effectively, not necessarily causing a sudden increase in blood sugar.
According to the World Health Organization, the glycemic index (GI) of foods is an important factor that determines their impact on blood sugar.
Boiled fresh corn has an average GI of about 5260, much lower than refined starches such as white rice bands (GI of about 7585). This means that corn does not cause a rapid increase in blood sugar if eaten in reasonable and proper amounts.
Research shows that combining corn with protein such as lean meat or healthy fats such as olive oil can slow down the digestion of starch, helping blood sugar increase more slowly.
Recommendations for eating corn to provide fiber
Experts recommend eating whole corn, especially fresh or baked/boiled corn, instead of processed products such as corn cakes, roasted corn butters - which often contain added sugar and saturated fat.
Another important point is portion control. Each serving of 1⁄2 boiled corn on about 75g contains about 15g of carbohydrates equivalent to a standard serving of starch in the diabetic diet.
Therefore, eating corn in reasonable doses, combined with a balanced meal will not be harmful but also provide fiber, helping to stabilize blood sugar in the long term.
Corn is not a dietary supplement for people who need to control blood sugar. Eating properly choose whole corn, boil/ only, eat with protein and healthy fats, and control portion sizes will help take advantage of the nutritional benefits of corn without worrying about increasing blood sugar.
