Diabetes

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Sweet News About Corn

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Is corn OK to eat if you have diabetes? Get the facts here.

Serving size: ½ cup corn kernels (75 g) or an ear of corn, 6 ½" long (boiled without salt)

Carbs: 16 g

Calories: 72

Glycemic index: 48, low

Glycemic load8, low

 

Whether you like corn on the cob or off, you can still safely savor it when you have diabetes — especially if you keep the toppings fat and sodium free. Try swapping butter and salt for citrus juices, minced fresh herbs, and smoked paprika or chili powder.

The key is that corn is a starchy vegetable. Unlike nonstarchy vegetables (such as lettuce, tomatoes and carrots), which you can eat with abandon, starchy ones aren’t for scarfing. One-half cup of corn counts as serving of carbohydrates (that means 15 g of carbs, or the quarter of your plate set aside for carbs in the Plate Method). So, you’ll want to choose corn or potatoes or bread at a meal — not all three, or even two, of these.

Quick tip: When fresh corn is out of season, frozen corn is your best bet. It doesn’t have the extra sodium you usually find in canned corn.

 

Published on July 26, 2016.

 

— Compiled by Kerri-Ann Jennings, MS, RD

Azurita/iStock/ThinkStock
Reviewed by Toby Smithson, MS, RDN, LD, CDE on June 11, 2016.
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