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Carbohydrates are usually the target of diabetes control. Naturally sweet and starchy foods such as corn are puzzling. Some people think that corn should be entirely avoided, while others consider it harmless if taken in moderation. The reality, as discussed by Ryan Fernando, a top clinical nutritionist and coach, is somewhere in between.To Ryan Fernando, corn is harmless to individuals who have diabetes if consumed in moderation. Corn can also provide a number of benefits to health if cooked and paired with caution.
But why corn?
Corn belongs to the category of starchy vegetables, where it has higher levels of carbohydrates compared to spinach, okra, or zucchini. A medium-sized corn cob, weighing about 75 grams, yields about 15 to 20 grams of carbohydrates, is perfectly healthy, according to Nutritionist Ryan. The only thing that has the potential to increase the negative effects is its quantity, which has the potential to elevate blood sugar levels, but does not necessarily make corn an unhealthy food item.Mr. Ryan suggests eating half a cob of corn, boiled or roasted and unbuttered, as a good serving size for people controlling blood sugar levels. Corn contains natural fiber that delays the absorption of glucose so blood sugar fluctuations are slower.Aside from carbohydrates, corn is rich in a host of other essential nutrients. These include fiber, vitamins B, and antioxidants like lutein and zeaxanthin. These antioxidants are very useful in maintaining eye health. Magnesium, potassium, and trace amounts of iron, also good for heart and nerve function, are present in corn.Differing from processed carbs, whole corn provides energy along with the necessary nutrients. When used naturally, it can assist with digestion and lead to sustained fullness.
How to incorporate corn into healthy meals
The cooking preparation and food combination are important factors in corn’s impact on blood sugar. Boiled or plain roasted corn is not stripped of fiber and nutrients. However, processed varieties such as corn chips, corn syrup, or butter-coated popcorn can precipitate more rapid blood sugar increases with minimal nutritional content.To produce a more balanced meal, corn is optimally complemented with a protein or fat source. Foods like eggs, paneer, tofu, legumes, or a small portion of nuts slow down the digestion and lower the glycemic response. The combination sustains a level energy production and promotes improved blood sugar levels.
Monitoring individual response
Every person reacts differently to carbohydrate-containing foods. The best way to determine how corn affects blood sugar is to monitor personal glucose levels before and after eating. This method makes informed food decisions possible based on real reactions.Others can only manage a whole cob of corn and even their blood sugars. Others will prefer smaller sizes. Attending to individual feedback enables meal planning to be honed without compromising.There are different forms of corn available, packaged in stores and even adulterated. Ryan Fernando suggests to only consume the one that is fresh, and organic.
What does it mean for diabetics
Corn is not a food that one needs to entirely avoid if he or she has diabetes. A plain serving of a half-cob without butter is included, Ryan Fernando adds, within an equal, healthy diet. By paying close attention to portion size and careful pairing, corn can be safely enjoyed while still facilitating blood sugar control.For patients with diabetes, they don’t need to cut corn as a whole. It works best with balance, awareness and flexibility.
