Corn, Fresh, Cooked, No Added Fat: A Moderate GI Option
Fresh cooked corn is a delicious and versatile food that can be included in various meals. Let’s take a closer look at its glycemic index, nutritional profile, and how it fits into a balanced diet.
Glycemic Index and Glycemic Load
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Corn has a Glycemic Index (GI) of 53.5, placing it in the medium GI category. Foods with a GI between 56-69 are considered medium GI, while those below 55 are low GI. With corn falling just below this threshold, it’s a reasonable choice for those monitoring blood sugar levels.
The Glycemic Load (GL) provides even more insight into how a food affects blood glucose. Fresh cooked corn has a GL of 8.88 per 100g serving, which is considered moderate. Generally, a GL under 10 is considered low impact on blood sugar levels.
Nutritional Profile
A 100g serving of fresh cooked corn (without added fat) provides:
- Calories: 86
- Protein: 3.26g
- Fat: 1.35g
- Carbohydrates: 18.6g
- Fiber: 2g
- Sugar: 6.24g
- Net Carbs: 16.6g
Health Benefits of Corn
Despite its moderate GI value, corn offers several nutritional benefits:
- Good source of fiber, supporting digestive health
- Contains essential minerals like magnesium and phosphorus
- Provides antioxidants including lutein and zeaxanthin, which support eye health
- Offers a reasonable amount of protein compared to other starchy vegetables
Including Corn in a Balanced Diet
For those monitoring blood sugar levels, corn can be enjoyed as part of a balanced meal. Consider these tips:
- Pair corn with protein and healthy fats to lower the overall glycemic impact of your meal
- Control portion sizes – the 8.88 GL is based on a 100g serving
- Choose fresh corn over canned varieties with added sugar or salt
- Consider eating corn as part of a mixed vegetable dish to increase fiber content and reduce GL
Bottom Line
With its moderate glycemic index and load, fresh cooked corn can be a nutritious addition to most diets, including those designed for blood sugar management. Its fiber content and relatively low calorie count make it preferable to many other starchy side dishes. As with all carbohydrate-containing foods, portion control and food pairing remain important considerations for optimal blood sugar response.