Corn, Frozen, Cooked with Added Fat: A Moderate Glycemic Index Option

Frozen corn that’s been cooked with added fat (type not specified) is a versatile side dish that appears on many dinner tables. But how does it fit into a glycemic-conscious eating plan? Let’s explore the glycemic impact and nutritional profile of this common food choice.

Glycemic Index and Glycemic Load

Corn with added fat has a Glycemic Index (GI) of 47, placing it in the low to moderate range. Foods with a GI below 55 are generally considered low glycemic options, making this preparation of corn a reasonable choice for those monitoring their blood sugar response.

The Glycemic Load (GL) is 7.71 per 100g serving, which is considered a moderate glycemic load. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates, providing a more complete picture of how a food affects blood glucose levels.

Nutritional Profile

A 100g serving of frozen corn cooked with added fat provides:

• Calories: 101
• Protein: 2.48g
• Fat: 3.2g
• Total Carbohydrates: 18.7g
• Dietary Fiber: 2.3g
• Sugar: 2.98g
• Net Carbs: 16.4g

Understanding the Nutritional Benefits

While corn is often thought of primarily as a starchy vegetable, this preparation offers several nutritional benefits:

• The moderate protein content contributes to satiety
• The fiber content (2.3g) helps slow digestion and moderate glucose absorption
• The added fat likely contributes to the lower glycemic index compared to plain corn, as fat slows carbohydrate digestion
• The relatively low sugar content (2.98g) means most of the carbohydrates come from complex sources

Incorporating Corn into a Glycemic-Conscious Diet

With its moderate glycemic index and glycemic load, frozen corn cooked with added fat can be incorporated into a balanced diet, even for those monitoring blood glucose levels. Here are some tips:

• Keep portion sizes moderate (the nutritional information above is for a 100g serving)
• Pair with lean proteins and additional non-starchy vegetables to create a balanced meal
• Consider the type of fat used in preparation – heart-healthy options like olive oil are preferable
• For those with diabetes or specific carbohydrate concerns, monitor your individual glucose response

Bottom Line

Frozen corn cooked with added fat offers a moderate glycemic impact with a decent nutritional profile. Its GI of 47 and GL of 7.71 make it a more blood-sugar friendly option than many other starchy sides. When enjoyed in appropriate portions as part of a balanced diet, this preparation of corn can be included in a glycemic-conscious eating plan.