Creamed Corn: A Moderate Glycemic Option Worth Exploring

Creamed corn is a versatile side dish that appears on many holiday tables and comfort food menus. But how does it measure up from a glycemic perspective? Let’s dive into the nutritional profile of this popular corn preparation and understand its place in a balanced diet.

Glycemic Index and Load of Creamed Corn

Creamed corn has a Glycemic Index (GI) of 46, placing it in the low to moderate range. Foods below 55 are generally considered low GI, making creamed corn a reasonable choice for those monitoring their blood sugar levels.

The Glycemic Load (GL) is 7.77 for a 100g serving, which is considered moderate. Glycemic Load takes into account both the quality (GI) and quantity of carbohydrates, providing a more comprehensive picture of how a food affects blood glucose levels.

Nutritional Profile per 100g Serving

• Calories: 72
• Protein: 1.74g
• Fat: 0.42g
• Carbohydrates: 18.1g
• Fiber: 1.2g
• Sugar: 3.23g
• Net Carbs: 16.9g

Understanding Creamed Corn in Your Diet

With relatively low calorie content (72 calories per 100g) and minimal fat (0.42g), creamed corn can be part of a balanced diet. The protein content is modest at 1.74g, making it primarily a carbohydrate-based side dish.

The fiber content (1.2g) helps slow down digestion slightly, contributing to its moderate glycemic index rather than a high one. However, the net carbs (16.9g) are still significant and should be accounted for in carbohydrate-conscious meal planning.

Who Should Consider Creamed Corn?

• Individuals following a moderate-GI diet
• Those seeking comfort food options with better glycemic profiles than high-GI alternatives
• People who need energy-providing carbohydrates but want to avoid sharp blood sugar spikes

Serving Suggestions

To further moderate the glycemic impact of creamed corn:

• Pair it with protein sources like grilled chicken or fish
• Combine with non-starchy vegetables to increase fiber content of the meal
• Keep portions to about 1/2 cup (100g serving) to maintain the moderate GL
• Consider adding healthy fats like olive oil or avocado to your meal to further slow digestion

Bottom Line on Creamed Corn

With its moderate glycemic index of 46 and glycemic load of 7.77, creamed corn represents a middle-ground option for those monitoring blood sugar levels. While not as low-GI as some non-starchy vegetables, it’s considerably better than many refined grain products and starchy sides.

As with any food, portion control remains key, especially given its 16.9g of net carbs per 100g serving. When enjoyed as part of a balanced meal with proteins and healthy fats, creamed corn can be a satisfying addition to a glycemic-aware eating plan.