**1. Corn: Vegetable or Grain?**
Although corn is often eaten like a vegetable, nutritionally it is classified as a ‘grain,’ like rice or wheat. This means its main component is carbohydrates, and people with diabetes must pay as much attention to it as they would to eating a bowl of rice.
**2. Waxy Corn and Blood Sugar**
– **High Carbohydrate Content:** One waxy corn (about 150g) contains about 30-40g of carbohydrates, which is equivalent to half or two-thirds of a bowl of rice.
– **High Glycemic Index (GI):** Waxy corn, which is popular in Korea, consists of ‘amylopectin’ starch that is digested and absorbed quickly, resulting in a very high GI. It can cause a rapid and sharp spike in blood sugar upon consumption. Sweet corn is also high in sugar and requires caution.
**3. How Should It Be Eaten?**
– **As a Meal, Not a Snack:** It is better to consume corn as the carbohydrate portion of a meal, instead of adding it as a snack. For example, if you eat one corn, you should reduce the amount of rice in that meal by at least half.
– **Beware of Additives:** Eating corn with butter, sugar, or salt has a more negative impact on calories, blood sugar, and blood pressure. If possible, consume it steamed with nothing added.
Summary: Contrary to its image as a healthy snack, waxy corn is a ‘grain’ with high carbohydrate content and a high glycemic index. People with diabetes should control their portion and consume it as part of a meal rather than as an additional snack.
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