Is corn good for a diabetic

Is corn good for a diabetic?

Is corn good for a diabetic?

Watching what you eat as a diabetic can be a serious hassle. Anything you eat can pose a threat to your blood sugar levels. Care needs to be taken when eating certain foods and one of these foods that happens to fall into this category is corn.

Corn is one of the most popular foods on the planet and also one of the most consumed. For a diabetic, can eating corn pose a threat?

This article answers the question “is corn good for diabetes?”


Corn is a popular starchy vegetable with a tall stalk that grows in abundance. The Midwest produces over half of the world’s maize, with the rest coming from South America, China, and Eastern Europe.

Corn products abound, from simple corn on the cob to high fructose corn syrup in your drink. It is frequently affordable because it is a staple meal in many nations and is widely farmed.

What is the glycemic index of Corn?

The glycemic index measures how diet affects blood glucose (blood sugar) (GI). Foods with a GI of 56 to 69 are considered medium glycemic. Low-glycemic foods have a glycemic index of less than 55. Foods with a high glycemic index (70 or higher) might cause blood sugar levels to rise.

Corn has a glycemic index of 52. Other GIs that are related are: 46 for corn tortillas, 81 for cornflakes and 65 for popcorn.

In 2015, a study was published in the university of Lagos Library and information service on the glycemic responses in diabetics to various preparations of corn meals. According to the study, all the different corn meal preparations had high GI, with corn flakes having the highest GI and pap the lowest.

If you have diabetes, you should eat foods with a low glycemic index (GI). You’ll probably have an excess of blood glucose if you can’t make enough insulin (a hormone that helps your body handle sugar).

The glycemic load of corn

Glycemic load (GL) and glycemic index both take into account portion size and digestible carbs. A medium ear of corn has a GL of 15.

Is there any advantage to eating corn?

According to a new study, eating a lot of flavonoids (the main group of phenolic chemicals found in corn) lowers the risk of chronic diseases like diabetes [source].

In addition, the study found: A moderate amount of resistant starch (approximately 10 grams per day) derived from corn can help to lower blood sugar and insulin levels.

Consumption of whole-grain corn on a regular basis promotes digestive health and may reduce the risk of chronic diseases including type 2 diabetes and obesity.

The study concluded that more research into corn’s bioactive components and their health implications is required.

High-fructose corn syrup

High-fructose corn syrup is a corn-based sweetener. It’s found in a lot of processed foods. Although high-fructose corn syrup does not boost blood sugar levels as much as conventional sugar, it does not stimulate insulin release, leaving diabetics in need of insulin to control blood sugar.

Leptin resistance can also be caused by high-fructose corn syrup. The hormone leptin causes satiety, according to the Journal of Endocrinology, by signaling to the brain that the body doesn’t need to eat and can burn calories at a normal pace [source].

Diabetic Benefits of Sweet Corn

  • Sweet corn is high in dietary fiber and has a low carbohydrate level.
  • It also contains a lot of starch, which slows digestion and prevents blood sugar levels from rising quickly.
  • Sweet corn includes polyphenols that prevent the body from absorbing insulin. Sudden drops or rises in blood sugar levels are prevented as a result of this treatment.
  • Corn has the highest concentration of polyphenol, a strong antioxidant. Polyphenols have been found in studies to help prevent the onset of Type 2 diabetes. This makes corn a good choice for a diabetic.

What is the best way to eat sweet corn?

Sweet corn is a food that can be used in a variety of ways. It originated in Latin American countries and has since spread to all corners of the globe.

Sweet corn is widely eaten raw as a snack or cooked in stews, soups, curries, salads, and other dishes. It is commonly crushed into a paste and drunk with water as a milk substitute in Indonesia. It aids in the treatment of vitamin B12 deficiency in the local population.

It is well known that sweet corn is high in minerals and nutrients, making it advantageous to diabetics; nevertheless, it is also high in natural sugars, so it should be consumed in moderation. In essence, sweet corn is good for a diabetic but they shouldn’t consume so much of it.

When Should You Eat Sweet Corn?

Sweet corn is high in protein and provides a lot of energy. It has a substantial amount of carbohydrates and fiber in it. It should be ingested when the body’s energy demands are at their highest. Breakfast or lunch is the best times to consume it.

The body has adequate time to process and use the energy supplied by sweet corn if eaten early in the day. It also aids in the prevention of bloating and gas caused by incomplete digestion of food.

Sweet corn eating in excess can have a number of negative consequences. The following are a few of the most common:

  • Stomach upset
  • Bloating
  • Diarrhea
  • Flatulence
  • Lack of niacin

If diabetic individuals ingest too much sweet corn, their blood sugar levels might quickly rise.

Other Health Benefits of Sweet Corn

Cancer Prevention

Sweet corn’s high fiber content supports the growth of beneficial bacteria in the gut, lowering the risk of colon cancer. A chemical called Ferulic acid is released when sweet corn is cooked. Ferulic acid has been shown in studies to have powerful anti-cancer effects.

Improves vision

Sweet corn contains two powerful antioxidants, zeaxanthin and lutein, which help to improve eye health. These antioxidants protect eye cells from damage and enhance overall eye health.

Weight management

Sweet corn is high in fiber and takes longer to digest due to its high starch level, so it keeps you fuller for longer. All of this helps you lose weight. It’s also helpful for diabetics who are trying to lose weight.


Although there are some advantages to eating maize, it’s vital to recognize how its high carbohydrate content can boost blood glucose and affect how you manage your diabetes. Corn is only good for a diabetic when eaten in moderation.

Even though not everyone with diabetes reacts to meals in the same way, according to dietary guidelines, keeping track of what you eat can be of great help.


Michael Sarfo
Content Creator at Wapomu

Michael Sarfo is a graduate of the University of Ghana, Legon. He is a content creator for and a writer for Wapomu

Dr. Ehoneah Obed is a registered pharmacist and a member of the Pharmaceutical Society of Ghana. He has a Doctor of Pharmacy degree from Kwame Nkrumah University of Science and Technology and has experience working in a Tertiary hospital as well as various community pharmacies. He is also a software engineer interested in healthcare technologies.

His love for helping others motivates him to create content on an array of topics mostly relating to the health of people and also software engineering content.

He is knowledgeable in digital marketing, content marketing, and a host of other skills that make him versatile enough to uplift any team he joins.

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