Is Corn Healthy? Herbal Spiced Corn Recipe

 

Corn, also known as maize is a very popular whole grain. It is very important that you understand its effect on diabetes and when is the best time to consume corn.

When to Eat Corn?

The ideal time to eat corn is when the body's demand for energy is at its peak. Those times are during breakfast and lunch. That way your body has enough time to digest and use up the energy (carbohydrates) released by the corn.  Being active helps to use up carbohydrates.

Is Corn High in Sugar?

As mentioned earlier, corn is rich in carbohydrates and natural sugars. It has a high glycemic index and moderate glycemic load. However, it does not have a negative impact on blood sugar. The dietary fiber 

and proteins in corn do not allow it to break down immediately into simple sugars. This makes it suitable for people with pre-diabetes and diabetes. [2]

More About The Recipe

In this Corn and Herb recipe, I wanted to add some herbs and spices for blood sugar management and digestive health. I added turmeric and parsley for added nutrients.

The Herbs and Spices Health Benefits

The main nutrient in turmeric is Curcumin which acts as an anti-inflammatory and antioxidant. Curcumin has been shown to increase the growth of beneficial bacteria strains (3).

Parsley is rich in flavonoids that may lower the risk of type 2 diabetes and heart disease (4,5). People with blood sugar issues may experience vision impairment. Parsley is rich in nutrients. Vitamin A, is an essential nutrient for eye health. It helps protect the cornea (6).

Two other important nutrients for healthy eyes and vision are lutein and zeaxanthin. Lutein and zeaxanthin may help to reduce age-related macula disorder (AMD) (7).

 

GET THE RECIPE HERE!

Recipe:

2 sweet corn

1 teaspoon turmeric

1 teaspoon parsley

1/2 teaspoon onion

1/2 teaspoon black pepper

1 teaspoon salt-free garlic and herb

1/2 teaspoon sea salt

2 cups water

Directions:

1. Presoak -  In a medium bowl add 1/2 sea salt, 2 cups water, and 4 pieces of corn. Allow soaking for 30 minutes.

2. In another bowl add all the seasonings, then mix.

3. Coat all 4 pieces of corn with oil (coconut oil or olive oil).

4. Sprinkle the seasoning mixture over the corn.

5. Place cast iron on medium heat. When the pan is hot and ready, place corn and allow it to roast until it has done or is light brown to your liking.

6. For serving, sprinkle more dried parsley if you wish.

Don't Know what to eat for prediabetes, Click here!

References:

1. Ai Y, Jane JL. Macronutrients in Corn and Human Nutrition. Compr Rev Food Sci Food Saf. 2016;15(3):581-598. doi:10.1111/1541-4337.12192

2. Mikołajczak J, Bator E, Bronkowska M, et al. Wartości indeksów i ładunków glikemicznych wybranych płatków zbozowych spozywanych z mlekiem [The value of glycemic index and glycemic load from selected corn flakes eaten with milk]. Rocz Panstw Zakl Hig. 2012;63(4):433-440.

3. Scazzocchio B, Minghetti L, D'Archivio M. Interaction between Gut Microbiota and Curcumin: A New Key of Understanding for the Health Effects of Curcumin. Nutrients. 2020;12(9):2499. Published 2020 Aug 19. doi:10.3390/nu12092499

4. Liu YJ, Zhan J, Liu XL, Wang Y, Ji J, He QQ. Dietary flavonoids intake and risk of type 2 diabetes: a meta-analysis of prospective cohort studies. Clin Nutr. 2014;33(1):59-63. doi:10.1016/j.clnu.2013.03.011

5. Chang H, Lei L, Zhou Y, Ye F, Zhao G. Dietary Flavonoids and the Risk of Colorectal Cancer: An Updated Meta-Analysis of Epidemiological Studies. Nutrients. 2018;10(7):950. Published 2018 Jul 23. doi:10.3390/nu10070950

6. Faustino JF, Ribeiro-Silva A, Dalto RF, et al. Vitamin A and the eye: an old tale for modern times. Arq Bras Oftalmol. 2016;79(1):56-61. doi:10.5935/0004-2749.20160018

7. Ma L, Dou HL, Wu YQ, et al. Lutein and zeaxanthin intake and the risk of age-related macular degeneration: a systematic review and meta-analysis. Br J Nutr. 2012;107(3):350-359. doi:10.1017/S0007114511004260