Corn, NS as to form, cooked: A Moderate Glycemic Index Option
Corn is a versatile grain that appears in many forms across various cuisines worldwide. This nutritional breakdown focuses on cooked corn (not specified as to form), providing you with essential information about its glycemic impact and nutritional profile.
Glycemic Index and Glycemic Load
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With a Glycemic Index (GI) of 53.5, corn falls into the moderate GI category (foods with GI between 56-69 are considered moderate). This makes it a reasonable choice for those monitoring their blood sugar levels, as it doesn’t cause rapid spikes in blood glucose levels compared to high GI foods.
The Glycemic Load (GL) of cooked corn is only 6.42 per 100g serving, which is considered low. Foods with a GL under 10 are typically considered to have a low glycemic impact. This low GL makes corn a good option for balanced meal planning.
Nutritional Breakdown (per 100g serving)
- Calories: 88 kcal
- Protein: 2.23g
- Fat: 3.74g
- Carbohydrates: 13.9g
- Fiber: 1.9g
- Sugar: 4.32g
- Net Carbs: 12g
Health Benefits of Corn
Corn offers several nutritional advantages. It contains a moderate amount of fiber (1.9g per 100g), which aids in digestion and helps maintain stable blood sugar levels. The protein content, though modest at 2.23g, contributes to your daily protein requirements.
Incorporating Corn Into a Balanced Diet
Due to its moderate glycemic index and low glycemic load, corn can be a suitable addition to meals, even for individuals managing their blood sugar levels. Here are some tips for incorporating corn into your diet:
- Pair corn with proteins and healthy fats to further reduce the glycemic impact
- Consider portion size – the 100g serving analyzed here has a reasonable glycemic impact
- Include corn as part of a balanced meal rather than consuming it alone
- Try different cooking methods, as they may slightly alter the glycemic response
Bottom Line
Cooked corn, with its moderate GI of 53.5 and low GL of 6.42, can be part of a balanced diet. Its nutritional profile offers a reasonable amount of fiber and protein while providing energy through its 13.9g of carbohydrates. As with any food, moderation and balanced meal composition are key to maintaining stable blood sugar levels.