Can people with diabetes eat corn?

For millennia, corn has been a pillar of the Latin American diet.

However, there are often doubts whether it can be included in the diet of people with diabetes, as well as its derivatives such as tortillas.  Fortunately, the available evidence not only indicates that it is not harmful, but that it can also bring many benefits.  Meet them here.

What is diabetes

Diabetes is a chronic degenerative disease characterized by high blood sugar levels.  Although it is normal to always have some glucose in the blood as the body uses it as an energy source, when excess is produced it can be harmful to health.

It occurs when insulin, a hormone produced by the pancreas that allows our body to distribute sugar between cells, is not enough or does not work properly (which happens in type 1 and 2 diabetes, respectively).

If excess glucose is not addressed, the consequences can be very serious:

• Eye, kidney and nerve damage.
• Increased risk of heart disease or stroke.
• A limb must be amputated.

Although there is no cure for diabetes yet, it is possible to enjoy a better life by incorporating some habits:

• Controlling blood glucose levels.
• Do regular physical activity.
• Avoiding tobacco.
• Carry out a healthy diet.
• Corn against diabetes

Among the foods that experts recommend to control blood glucose levels, corn occupies a special place.  This is due to the important contribution of fiber, energy, minerals and vitamins.

This makes it easier to control daily carbohydrate intake (very important for people with diabetes), since half a cup of cooked corn or half a large corn provides only one-third of the recommended carbohydrates per serving.

Being a whole grain, that is, a cereal composed of three edible parts (bran, germ and endosperm), maize helps:

• Improve insulin sensitivity.
• Reduce inflammation.
• Control blood glucose levels after meals.

There is scientific evidence indicating that the blood sugar control that regular corn consumption promotes is due to an enzyme present in the starch.  This benefit can be seen when cooked or even eaten in tortillas (which are refrigerated).

Expert advice is to eat whole grains at least twice a day to control blood sugar.  Although corn is the most attractive option, you can also choose oatmeal or rice.

Other Benefits of Corn

Maize is the cereal crop with the highest production worldwide (even above rice or wheat).  For more than 8,000 years, it has been part of the diet of various Latin American peoples and cultures.

The reason for its popularity, besides its practicality and taste, it hides many healthy properties:

• Increases satisfaction.
• Stimulates the development of muscle mass.
• Eases the digestive process.
• Prevents cardiovascular problems.
• Protects bone health.
• Regulates cholesterol and triglyceride levels.

Blue or purple corn

A variant of corn is blue or purple (which has the most intense purple tone known in the entire plant kingdom).  This is due to anthocyanins, natural pigments that we can also find in blueberries, cherries and raspberries.

It contains carotenoids, vitamins and higher nutritional value than ordinary corn.  Various investigations have shown that its use, in addition to allowing a good diet, helps:

• Strengthen the immune system.
• Control your weight.
• Lowers blood pressure.
• Fight inflammation.
• Prevent signs of aging such as spots or wrinkles.

Besides boiling it to eat it, you can reap its benefits by using its flour, which is commonly used to make bread and tortillas.  However, without a doubt, its most popular use is to prepare "Chicha Morada", a drink obtained by boiling the seeds with fruits and spices.

To remember:

Until there is meaningful scientific evidence from human trials, people interested in using herbal therapies and supplements should be very cautious.

Do not stop or change your medication or treatment, talk to your doctor first about the possible effects of alternative or complementary therapies.

Remember, the medicinal properties of herbs and supplements can interact with prescription drugs, other herbs and supplements, and even change your diet.