Glycemic Load of Corn: Chips, Flakes, Nuts, and Cornbread

The measure of the carbohydrate content of food with the pace with which it increases your blood glucose levels is called Glycemic Load. The Glycemic Index is a simple way of making healthy diet choices. It helps compare and find alternative sources of nutrients according to your blood glucose levels. In comparison to fructose, glucose has a higher blood glucose response.

Corn is also known as maize and is generally considered bad because of the high amounts of natural sugar and carbs present in it. According to the International GI Tables, the GI of sweet corn is 52. Corn has a lot of health benefits and is a very versatile vegetable. There are various kinds of corn, and there is so much that one can do with it.

Glycemic Load of Cornflakes
Glycemic Load of Cornflakes

Corn is the perfect vegetable for a summertime cookout, and it comprises healthy nutrients like

  • Protein
  • Fiber
  • Vitamin C

How to Calculate Glycemic Load of Corn?

The standard Glycemic index of sweet corn is 52. The high glycemic index of the fruit helps in reducing the risks related to cardiovascular diseases. If we want to talk about diet, the key to prevent diabetes or any chronic illness is to distribute the carbohydrate consumption content throughout the day and manage the sugar levels in the body correctly—however, the glycemic load for one cup of chopped watermelon= 5.2 approximately which makes it an extremely favorable food.

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The Formula/Procedure For Calculation of Glycemic Index of the Watermelon : 

GL = GI * carbs / 100

where

  • GL – glycemic load;
  • GI – glycemic index;
  • and carbs – the amount of carbohydrates in the portion. 

Glycemic Load of Corn

SL.NOCORN BY WEIGHT IN (g)GLYCEMIC LOAD
1.100 g of Sweet Corn 9.9 (low)
2.100 g of Corn Chips33.6 (high)
3.100 g of Corn Flakes81 (high)
4.100g of Corn Bread37 (high)
5.100g of Corn Tortillas20.7 (high)
6.1 Cup of Sweet Corn (150 g)14.9 (medium)

Glycemic Load of Corn Bread 

Cornbread is made with cornmeal as well as fresh or frozen corn. So, essentially, it is made with ingredients that are both high in carbs. The Glycemic Load of 100 g of corn bread is 37, which is certainly high and can cause a spike in your blood sugar levels. It is suggested that one does not generally consume this.

Glycemic Load of Corn Chips

Corn chips are made of cornmeal which is either fired or bakes. This is a very popular snack, and 100 g of it has a glycemic load of 33.6, which is essentially high. This is why it is suggested that one does not consume a lot of these corn chips.

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Glycemic Load of Corn Flakes

While corn flakes are known to be the best breakfast of all time, and it is advertised like that all the time, that is not necessarily true. If we consider the glycemic load, which is the presence of carbs and sugar that causes a rise in blood sugar levels, it is practically the worst breakfast. 100 g of corn flakes has a glycemic load of 81.

Glycemic Load of Corn Tortillas

Corn tortillas as generally used for a variety of recipes, like tacos, enchiladas, and more. They are often considered a better option in comparison to other kinds of tortillas because it has whole grains. However, given that corn tortillas have a glycemic load of more than 20, it causes a spike in blood sugar levels.

Is Corn Safe to Consume If You Have Diabetes? 

Corn is an excellent source of energy, fiber, vitamins, and minerals. A study has shown that high consumption of flavonoids found in corn can reduce the risk of chronic diseases like diabetes. If you consume a moderate amount of resistant starch like corn around 10 g every day, you can reduce glucose and insulin response.

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Can I Eat Corn During a Fat-Loss Diet?

You can eat corn during a strict fat-loss diet. If you are looking for good results, you should avoid having more than 100 g of sweet corn per serving.

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  • A 100 g serving of corn has a GL of 9.9 which is in the permissible levels.
  • You must avoid corn chips, corn flakes, and corn bread.

Can I Eat Corn During a Low-Carbohydrate Diet?

You can eat corn during a strict low-carb diet. However, the portion size of corn is something that you need to take into account. We suggest you not consume more than100 g of corn per serving.

Are Corns High in Sugar?

100 g of corn has 21 g of carbohydrates and 4.5 g of sugar. While the sugar content is towards the lower side, it is not necessarily recommended because of the high amount of carbs.