Corn, Canned, Cooked (No Added Fat) – Glycemic Index & Nutrition Guide

Canned corn is a convenient pantry staple that can be quickly added to various dishes for extra flavor, texture, and nutritional value. Let’s explore the glycemic impact and nutritional profile of canned corn that’s been cooked without any added fat.

Glycemic Index and Glycemic Load

Glycemic Index (GI): 46 (Low)

Corn falls into the low glycemic index category (below 55), making it a suitable option for those monitoring their blood sugar levels. This means it causes a slower, more gradual rise in blood glucose compared to high-GI foods.

Glycemic Load (GL): 5.66 (Low)

The glycemic load of canned corn is also low (under 10), which further confirms its minimal impact on blood sugar levels when consumed in normal portions. GL takes into account both the quality (GI) and quantity of carbohydrates in a typical serving.

Nutritional Breakdown (per 100g serving)

• Calories: 67
• Protein: 2.29g
• Fat: 1.22g
• Total Carbohydrates: 14.3g
• Dietary Fiber: 2g
• Sugar: 4.44g
• Net Carbs: 12.3g

Health Benefits of Canned Corn

Despite being a processed form of corn, canned varieties still retain many nutritional benefits:

• Reasonable Fiber Content: With 2g of fiber per 100g serving, canned corn contributes to your daily fiber intake, supporting digestive health.
• Low Fat: At just 1.22g of fat per serving with no added fat, it’s a relatively low-fat food option.
• Moderate Carb Content: While containing carbohydrates, its low GI and GL make it a better choice than many processed grain products.

Incorporating Canned Corn Into Your Diet

Canned corn can be a versatile addition to many meals:

• Add to salads for extra crunch and sweetness
• Mix into homemade salsa for added texture
• Include in casseroles and savory bakes
• Use in soups and stews for added nutrition
• Combine with beans and vegetables for a quick side dish

Considerations for Special Diets

Diabetes Management: The low glycemic index and load make canned corn a reasonable option for those with diabetes when consumed in appropriate portions.

Weight Management: With only 67 calories per 100g serving, canned corn can be included in weight-conscious eating plans.

Low-Carb Diets: Those following very low-carb diets may want to limit corn, as it contains 12.3g of net carbs per serving.

Remember that while canned corn has a place in a balanced diet, fresh corn may offer additional nutritional benefits. When purchasing canned corn, look for options with no added salt or sugar for the healthiest choice.