Can You Eat Corn If You're on the Keto Diet?
Medically reviewed by Allison Herries, RDNMedically reviewed by Allison Herries, RDNThe goal of any keto diet is to burn energy by limiting carbs and drawing energy from fat. Due to its high carb count, corn can be difficult to include in a keto diet. Just a small amount of most types of corn can account for a large share of your daily carbs.
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Corn Is Not Thought of as a Keto-Friendly FoodCorn is usually not considered keto-friendly because it is a starchy vegetable and high in carbohydrates. Most people on a keto diet try to maintain their daily carb consumption under 50 grams (g). Consuming just a small amount of corn can reduce the amount of potential carbohydrates you can get from other foods.A keto diet typically involves eating very high amounts of fat, accounting for 70% to 80% of your total calories. About 10% to 20% of the remaining calories come from protein, while 5% to 10% of your calories come from carbohydrates. For a 2,000-calorie diet, this can mean a daily intake of about 165 g of fat, 75 g of protein, and 40 g of carbohydrates.How to Eat Corn on the Keto DietSubstitute Baby Corn for Regular CornBaby corn is simply immature ears of corn that are harvested from regular-size corn plants. It can be consumed raw or cooked. Baby corn is often used in keto diets because it is lower in carbohydrates and higher in fiber content than regular corn, allowing you to maintain the goals of a keto diet.Use Sweet Corn Extract to Add Traditional Corn Flavor to Low-Carb RecipesSweet corn extract is another ingredient included in many so-called keto-friendly corn recipes. This carbohydrate-free ingredient comes in liquid drops and tastes like corn. It can add a natural corn taste to a wide range of recipes without using corn. When used on crunchy vegetables such as zucchini or cauliflower, corn extract can help you use these lower-carbohydrate vegetables as corn substitutes in recipes such as a keto-friendly corn salad.Enjoy Popcorn as a Low-Carb OptionOne way to continue to enjoy corn is to consume popcorn. One cup of air-popped, unbuttered popcorn contains just 6.2 g of carbohydrates while providing many of the same essential vitamins as uncooked corn. This can easily fit into a keto diet with a daily limit of 50 g of carbohydrates if you limit your serving size.Cut Back on Other Carbohydrates If Eating CornIf you decide to eat corn on a modified keto diet, you must be careful to avoid overdoing it. In recipes that use corn as an ingredient, remember to calculate the carbs contained in the entire recipe. With proper planning, you can counter the high carbohydrate content of corn by eating foods that have plenty of protein in the same meal.Consider Keto CyclingIf you still crave the texture and taste of corn, you may benefit from keto cycling. Also known as the cyclic ketogenic diet, this dietary pan involves switching between a keto diet and a higher-carb diet. Following this type of eating pattern may provide more flexibility in your diet, making it easier to follow for a longer time.While Not Keto Friendly, Corn Does Have 5 Major Health Benefits1. Supports Weight LossCorn may help in losing weight. The high dietary fiber content of corn slows down your digestion and promotes satiety, which can help you feel fuller longer. Research indicates that the effect can allow you to regulate your appetite and consume fewer calories without feeling hungry.2. Protects Heart HealthCorn contains compounds that can benefit your heart health. It is rich in antioxidants, compounds that may help lower cholesterol levels. Corn contains potassium, which helps regulate blood pressure and reduces the effects of sodium. Corn is also rich in plant sterols, plant-based compounds that block the absorption of cholesterol in your bloodstream.3. Improves Eye HealthCorn provides a healthy dose of the carotenoids lutein and zeaxanthin. Like all carotenoids, these compounds are strong antioxidants. Research indicates that these compounds can protect your eyes from cataracts and age-related macular degeneration (AMD) by reducing oxidative damage to your retina and filtering the harmful effects of blue light. In one study, participants who consumed lutein and zeaxanthin demonstrated a 43% long-term reduced risk of developing advanced AMD.4. Promotes Digestive HealthThe insoluble fiber content in corn aids in digestion and promotes regular bowel activity. This type of fiber does not break down. Instead, insoluble fiber passes through your body relatively intact, adding bulk to your bowel movements and working to relieve constipation. Fiber also provides prebiotics, the food that good gut bacteria need to support your digestive health and immune system.5. Reduces the Risk of Certain Chronic DiseasesCorn has a wide range of nutrients, bioactive compounds, and phytochemicals, chemicals that plants produce for their protection. When consumed, these substances provide many health benefits to humans. Research indicates that regular consumption of corn and whole grain products derived from corn is linked with a lower risk of developing certain chronic diseases including type 2 diabetes, cardiovascular disease, and obesity.
Corn Nutrition FactsCorn nutrition for one medium, cooked ear of corn around 7 inches long and about 100 g includes:Calories: 98.9Protein: 3.51 gFat: 1.54 gCarbohydrates: 21.6 gFiber: 2.47 gSugars: 4.68 gStarch: 7.38 gCalcium: 3.09 milligrams (mg)Iron: 0.464 mgMagnesium: 26.8 mgPhosphorus: 79.3 mgPotassium: 225 mgSodium: 1.03 mgZinc: 0.639 mgNiacin (B3): 1.73 mgVitamin C: 5.66 mgVitamin A: 13.4 micrograms (mcg)Beta carotene: 68 mcgLutein and zeaxanthin: 906 mcg
Learn More: Is Corn Good For You? Health Benefits to Know
SummaryThe goal of any keto diet is to burn energy by limiting carbs and drawing energy from fat. Due to its high carbohydrate count, corn can be hard to include in a keto diet. Just a small amount of most types of corn can account for a large share of your daily carbs.Keto-friendly recipes can offer ways to enjoy the taste and texture of corn. Ingredients such as baby corn and sweet corn extract are often used in keto-friendly corn dishes.Since there is no formal keto diet, you can vary the ratio of daily fat, protein, and carbs you consume. Consult with your healthcare provider to help you select an eating plan to help you reach your goals. Read the original article on Verywell Health.
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