Many people regard corn as an excellent coarse grain that relieves constipation and aids weight loss, so fresh corn is frequently served on the table. However, improper consumption of corn may worsen blood sugar control and even aggravate diabetes risks.

Is Corn a True Coarse Grain?

Corn is commonly categorized as coarse grain, yet its glycemic impact is far stronger than most people assume.

For diabetics in particular: fresh corn has a glycemic index of around 70, classifying it as a high glycemic food.

Do not be misled by its slightly coarse texture; portion control is essential to avoid blood sugar spikes.

Different corn varieties affect blood sugar to varying degrees. Generally speaking, glutinous (waxy) corn triggers a more rapid rise in blood glucose.

Besides, finely ground corn simmered into porridge for a long time is digested and absorbed quickly, leading to sharp blood sugar surges.

Two key rules for weight management and glycemic control when eating corn:

1. Control portion size, and cut down equivalent amounts of rice, noodles and other staple foods when corn is consumed;

2. Choose non-waxy coarse corn grits and shorten porridge simmering time.

These practices help stabilize blood glucose effectively.

Can Corn Serve as a Staple Food?

Corn is fully suitable as a staple.

Like wheat and rice, corn kernels store abundant nutrients to support seed germination, with starch as its primary component.

In fresh corn, carbohydrates account for 74% of dry weight, alongside 9.4% protein.

Rich in nutrients, corn was adopted as the staple food of the Mayan civilization in the Americas as early as 3,000 years ago.

If corn is included in one meal, corresponding reductions must be made to other staple foods such as rice and wheat products.

Nutritious & Delicious Ways to Cook Corn

Boiling is the simplest and healthiest cooking method, though many other tasty preparations are available.

Boiled Corn

Corn is starch-rich and counts as a staple. It can be boiled, roasted or made into popcorn, yet boiling is recommended to minimize nutrient loss. While a small amount of vitamin C leaches out during boiling, more beneficial substances (especially phenolic compounds and lysine with anti-cancer properties) are released.

Many people peel off all corn husks and silk before boiling, which is a waste. Corn silk promotes bile secretion, diuresis and blood sugar reduction; corn cobs relieve excessive sweating. Water used to boil cleaned corn helps prevent urinary tract infections, a common summer ailment.

Be sure to eat the germ at the base of each kernel — the most nutritious part, beneficial for cardiovascular protection and anti-aging.

Yogurt Corn Pancakes

Ingredients: 200g yogurt, 50g wheat flour, 50g cornmeal, 1 egg, 30g raisins

Instructions:

1. Mix wheat flour and cornmeal thoroughly in a large bowl.

2. Pour in yogurt and crack in the egg.

3. Stir to form a smooth batter.

4. Fold chopped raisins evenly into the batter.

5. Heat a non-stick pan over low heat with no oil. Pour one spoonful of batter, cover and simmer for 2–3 minutes until the surface sets and turns golden.

6. Flip the pancake and simmer for another 1–2 minutes to finish.

Three-Cup Chicken with Corn

Ingredients: half a Sanhuang chicken, 1 corn cob, 20ml cooking oil, 80ml rice wine, 30ml soy sauce, 5g ginger, 5 garlic cloves, appropriate basil leaves

Instructions:

1. Prepare ingredients: wash and cut chicken into chunks; slice corn into pieces, ginger into slices, peel garlic.

2. Heat oil in a pan, sauté ginger and garlic until slightly browned, then add chicken chunks.

3. Stir-fry chicken until color changes, add soy sauce and toss to coat evenly.

4. Drizzle in rice wine, add corn, bring to a boil over high heat then simmer on low heat for 20 minutes.

5. Turn to high heat to reduce sauce, stir in basil leaves and mix well before serving.

Corn lovers may try these healthy and flavorful recipes.