Research On Corn And Diabetes
In countries where high fructose corn syrup is available, or included in products, the prevalence of diabetes is 20% higher than countries that dont have access to it.
Most other research on corn is also based on its byproduct, high fructose corn syrup, none of which is good. Suffice to say, there is no evidence showing the consumption of corn helps with type 2 diabetes or prediabetes treatment. Thats not surprising since corn is a high carb food and high carb foods raise glucose, not lower it, which is your ultimate goal.
On the opposite spectrum, research shows a low carb diet is a great strategy for managing blood sugar, A1c, cholesterol, and body weight.
One study compared the effects of a low carb, high fat diet versus a high carb, low fat diet for patients with type 2 diabetes.
The results showed that both diets did help improve A1c, weight and fasting glucose. But the low carb diet performed much better for overall glucose control, the participants also had lower cholesterol levels, and a greater reduction in medications required.
Another study examined how a low carb Mediterranean diet versus a low fat diet would affect the health of type 2 diabetics over several years.
The researchers found that the people adhering to the low carb Mediterranean diet had lower A1C levels, a higher rate of diabetes remission, and a delayed need for diabetes medication when compared to the group on the low fat, high carb diet.
Myth #: Eating Corn Will Make You Gain Weight
Pictured Recipe:Fresh Sweet Corn Salad
Fact: Sure, you can load up that juicy corn on the cob with butter and other high-calorie toppings. But one plain ear of corn has about 100 calories, similar to an apple. And with nearly 3 grams of fiber per serving, corn can help you feel full longer, so you’re less likely to overeat and pack on the pounds. Then there’s its resistant starch, a slow-to-digest type of carb that’s been shown to help with weight control.
Mono Vs Saturated Fats
What is even more surprising is that the monounsaturated-fat-rich diet and saturated-fat-rich diet were equally damaging. The monkeys fed monounsaturated fat developed equivalent amounts of coronary artery atherosclerosis as those fed saturated fat, wrote Dr. Lawrence Rudel and colleagues at Bowman Gray School of Medicine at Wake Forest University in WinstonSalem, North Carolina.
The point here is, weve got to look beyond blood lipids. Weve got to examine exactly what happens to our arteries, asserts Kimberly Gomer, MS, RD, LDN, Director of Nutrition at the Pritikin Longevity Center in Miami, Florida.
As this very important long-term study on monkeys demonstrates, better blood lipids do not necessarily lead to better arteries. Though the monkeys on the mono-fat-rich diet had lower LDLs and higher HDLs than the monkeys on the sat-fat-rich diet, they ended up with the same amount of damage to their arteries.
In a review, Dr. Rudel warned that the science supporting claims that monounsaturated fats are heart protective is weak, based largely on population studies, not controlled trials. Moreover, these claims are questioned by the demonstrated detrimental effects on atherosclerosis in animal models.
Is olive oil better than butter? Yes, foods rich in monounsaturated fats like olive oil may be better than foods full of saturated and trans fats, but just because something is better does not mean it is good for you.
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The Body Cannot Digest Corn
Corn is high in cellulose, which is an insoluble fiber that the body cannot digest. However, the body breaks down the other components of corn.
Chewing corn for longer can also help the digestive system break down cellulose walls to access more of the nutrients.
Some producers still use an ancient method of corn preparation known as nixtamalization. This process involves soaking and cooking the corn in lime, which is an alkaline solution containing calcium hydroxide.
The producers then wash and hull the corn for processing into food products, such as cornmeal, tortillas, tamales, and others.
Nixtamalization enhances digestibility, flavor, and aroma while reducing mycotoxins, which come from fungal contamination.
How To Eat Corn
With the versatility of corn, there are countless ways to enjoy it as a vegetable or grain. “Corn is a versatile ingredient in soups, stews, casseroles and salads or delicious all on its own,” Hendrickson says.
How to eat corn as a vegetable:
- Fresh on the cob or off the cob
- Canned or frozen as a side dish
- In chilis, soups and stews
How to eat corn as a grain:
- Cereals containing corn
Tip
If you’re watching your calories, know that corn is a nutritious food to include in your diet â just limit slathering it in butter. Weight gain is typically caused by eating more calories than your body needs to support physiological functioning, daily activities and any exercise you do. Theoretically, any food can be “fattening” if eating a lot of it causes you to go over your daily calorie budget.
But compared to many foods, corn is low in calories, with only 99 calories in a medium ear. While corn does contain more fat than some other veggies, that doesn’t mean it causes weight gain. The fat in vegetables is unsaturated, which is healthier than the saturated fats found in animal foods, and can help keep you full for longer, per the American Heart Association.
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Is Corn Oil Healthy
Corn oil contains some healthy components like vitamin E and phytosterols, but overall its not considered a healthy fat.
Thats because its highly refined and high in inflammatory omega-6 fats that should be limited in a typical Western diet.
There are many healthier alternatives to corn oil. For example, extra virgin olive oil comes from naturally fatty olives that can simply be pressed to extract oil, requiring no chemical processing (
54 ).
You can use olive oil in place of corn oil in salad dressings and cooking applications, such as sautéing and pan frying.
For higher-heat cooking methods like frying, swap corn oil for coconut oil, a healthy saturated fat that is more stable at high temperatures and resistant to oxidation .
Because healthier alternatives, such as olive and coconut oils, are widely available, corn oil should be limited whenever possible.
Summary
Corn oil is not the healthiest choice for cooking oil. Healthier alternatives include olive and coconut oils.
Nutritional Value Of Corn Per 100gm
Corn is filled with many nutrients that are good for you, and therefore should be added to your diet. Let check out corn nutrition value In 100 grams, you will find a total of 365 calories. It has 4.7 grams of fat in it, including 0.7 grams of saturated fat, 2.2 grams of polyunsaturated fat, and 1.3 grams of monounsaturated fat. It does not have any cholesterol content in it. It has 35 mg of sodium and 287 mg of potassium. The total carbohydrate content in a 100 grams of corn is 74 grams, along with 9 grams of protein. Corn also has a ton of minerals to offer. Of the daily recommended dosage, corn contains 15% of iron, 30% of vitamin B-6, and 31% of magnesium. However, it does not contain any vitamin A, D, B-12, or C.
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High Cholesterol Foods To Avoid Sugar And Starches
When most people think about high cholesterol foods, they think about deep fried goodies and foods laden with bad fats. And, there is a lot of truth to these high cholesterol foods to avoid being linked to higher than desirable levels of LDL. However, it is quite possible that staying away from the well known high cholesterol foods is only part of the equation and, that many previously taboo foods for those with elevated LDLs may be less of a problem than other common culprits like sugars and starches.
Take for instance the shrimp cholesterol connection. The Worlds Healthiest Foods points out that shrimp is in fact high in cholesterol and thus it is a logical answer to the question of what causes high cholesterol in terms of dietary intake. However, on the flip side of this easy equation are some facts that make shrimps role in elevating LDL cholesterol much less well defined. For instance, the little sea farers actually contain sterols which are known to lower cholesterol. These compounds like the beta-sisterol, found in shrimp, are known to be found in many good cholesterol foods because they can reduce the amount of LDL cholesterol found in the bloodstream, thus the shrimp cholesterol connection may perhaps be less clear cut. Additionally, shrimps place among high cholesterol foods to avoid may be equally challenged due to their containment of heart healthy Omega-3 fatty acids, which are also thought to be beneficial in terms of cholesterol reduction.
Corn May Reduce Your Risk Of Diabetes
A little purple corn on your menu could be the key to keeping diabetes and its associated complications at bay. A 2018 in vitro study published in PLOS One found that the anthocyanin pigments found in purple corn were associated with improved glucose uptake and increased insulin secretion, as well as activating free fatty acid receptor-1 and glucokinase, two biological markers associated with a reduction in diabetes risk.
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Munch On Popcorn Not Tortilla Chips
Tortilla chips are often considered a healthy alternative to potato chips. But an even better snack is homemade air-popped popcorn.
According to the USDA, tortilla chips have approximately 3 grams of saturated fat per serving, while air-popped popcorn contains just over 0.6 grams of saturated fat per serving, per the USDA.
Vinegar And Lemon Juice Beats Salad Dressing
As you probably know, drenching a salad in high-fat salad dressing defeats the purpose of making a healthy food choice. According to Medline Plus, cholesterol is in foods of animal origin, such as egg yolks and whole milk dairy products, often found in salad dressings.
Instead, opt for a lower-cholesterol option, says Medline Plus, such as olive oil, vinegar, or lemon juice. Olive oil is a healthier fat and better for cholesterol. Like all fruits and vegetables, lemons are a low-cholesterol option.
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Steer Clear Of Starchy Vegetables
The type and amount of carbohydrates you eat have a direct effect on your triglyceride levels. Starchy vegetables like peas and corn supply ample amounts of carbohydrates per serving. Your body turns excess carbohydrates that are not used for energy into triglycerides. Fill your plate with lower starch veggies that will not increase your triglycerides including cauliflower, mushrooms, and kale. Avoid foods that contain simple sugars like fructose. These increase triglyceride levels.
Corn Is A Good Source Of B Vitamins
One cup of corn has over 10 percent of your DV for:
B vitamins are essential for helping enzymes in the body do their job. These vitamins play an important role in helping us use the food we eat by releasing energy from the carbs we eat and transporting oxygen and other nutrients throughout the body to be used, per the Harvard T.H. Chan School of Public Health.
Niacin, or vitamin B3, also helps to keep your nervous system, digestive systems and skin healthy, per the Mayo Clinic. In addition to corn, yeast, milk, meat and other cereal grains are good sources of niacin.
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Choose Fish In Water Not Oil
Fish is a heart healthy food, but read the label carefully when you buy canned fish. Doctors recommend that you watch your intake of fat when you have high triglycerides, especially saturated and trans fats. It is a better idea to buy canned fish that is packed in water. You will get all the benefits of omega-3 fatty acids in fish without the downside of additional fats that may contribute to high triglyceride levels. The American Heart Association recommends that people eat at least 2 servings of fatty fish per week. Fatty fish that are high in omega-3 fatty acids include salmon, herring, trout, mackerel, sardines, and albacore tuna.
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How Corn Oil Affects Cholesterol
In the study, healthy adults consumed either 4 Tablespoons of corn oil or 4 Tablespoons of extra virgin olive oil per day for three weeks. The oils were incorporated into various foods, including muffins and yogurt. After three weeks on the corn oil diet, the subjects saw a 9% reduction on average in their LDL cholesterol versus just 2% for the olive oil diet.
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Total Rna Isolation Reverse Transcription And Real
In order to determine mRNA expression of genes related with cholesterol metabolism in the liver as well as adipose tissue , total RNA isolation, reverse transcription, and real-time PCR were conducted using previously published methods . Total liver or adipose tissue RNA was isolated using TRI-reagent according to the manufacturer’s protocol. cDNA was synthesized using 3 µg of total RNA with SuperScript II reverse transcriptase . Real-time PCR was performed using the modified method recently described in detail . The mRNA expression levels of acyl-CoA: cholesterol acyltransferase , cholesterol 7-alpha hydroxylase , farnesoid X receptor , lecithin cholesterol acyltransferase , low-density lipoprotein receptor , 3-hyroxy-3-methylglutaryl-CoA reductase , adiponectin, leptin, and tumor necrosis factor- were determined. Forward/reverse primers for genes were described in Table 2. mRNA expression was analyzed with an Applied Biosystems StepOne Plus RT-PCR system . Fold difference of gene mRNA expression was calculated using the 2-CT method with an endogenous control gene.
What Is The Difference Between Soluble And Insoluble Fibers
Soluble fiber dissolves in water while insoluble fiber does not dissolve in water. Soluble fiber helps lower cholesterol levels and reduces blood sugar levels. Insoluble fiber helps reduce constipation and promotes regularity. It is found in whole grain products such as oats, wheat bran, barley, beans, peas and lentils.
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Is Corn Healthy 5 Myths About Sweet Corn Busted
Few things say “summer” like a freshly picked ear of sweet corn, grilled to perfection and served up with a light smear of butter and sprinkle of salt. Yet somehow over the years, people began to question if corn is healthy. Rumors have sprung up about everything from how corn is grown to its nutrient content. Just in time for summer, here are five common corn myths, busted. Plus, we cover some of the health benefits of corn as well. Get ready to fire up the grill.
Corn Is Typically Yellow But Comes In A Variety Of Other Colours Such As Red Orange Purple Blue White And Black In The Monsoon Season There Is Nothing Better Than Enjoying Roasted Corn Which Is Famously Known As Bhutta In Hindi The Kernels Of The Seeds Of The Corn Which Is Edible Are Loaded With Vital Nutrients And Antioxidants
When it comes to evening snacks, people tend to make the wrong choices and end up eating stuff which does no good for their health. Corn, which is considered a vegetable, but is actually a grain, is one evening snack that comes with a lot of goodness. Corn is one of the most loved foods in the world as popcorn and sweet corns are the common things prepared from this grain. Lets take a look at the health benefits of corn which include lowering cholesterol levels and boosting energy. Pumpkin Seeds Health Benefits: From Healthy Heart to Strong Immunity, Here Are 5 Reasons Why You Should Eat This Healthy Snack.
Corn is typically yellow but comes in a variety of other colours, such as red, orange, purple, blue, white, and black. In the monsoon season, there is nothing better than enjoying roasted corn, which is famously known as bhutta in Hindi. The kernels of the seeds of the corn which is edible are loaded with vital nutrients and antioxidants. As per the data of the United States Department of Agriculture , 100 g of boiled yellow corn contains 96 calories which comprise of 3.4 g proteins, 21 g carbohydrates, 2.4 g fibre and 73 percent water. Bhel Puri For Weight Loss? Heres How You Should Eat Your Favourite Evening Snack
Health Benefits of Corn
1. Lowers Cholesterol Level: Corn is rich in fibres which help in lowering the cholesterol level in the body. It also regulates insulin, making it an ideal food for diabetics.
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Myth #: Sweet Corn Is High In Sugar
Fact: Yes, corn is sweet for a vegetablebut there are only 6 grams of natural sugar in a medium-size ear of corn. An ear of sweet corn has less than half the sugar of a banana and only about one-third the sugar of an apple. Even beets have more grams of sugar per serving than corn.
The high-sugar corn myth may be partly due to some long-standing confusion over corn varieties. High-fructose corn syrup, dextrose, glucose and other sweeteners are derived from field corn, the virtually inedible commodity crop used to make everything from livestock feed to ethanol. Those highly processed sweeteners are nothing like the natural sugars found in sweet corn, the vegetable you eat. Ditch the stuff with the chemical-sounding names, and stick to the real thing instead.
Healthy Alternatives You Can Try
Are tortilla chips bad for you? Yes and considering the negative effects of eating tortilla chips, you may already be looking for some better and healthier alternatives. A good idea would be to try baked tortilla chips. They container fewer calories and are low in fat as compared to fried chips. Alternatively, you can try unsalted whole-wheat pretzels with air-popped popcorns to keep your calorie intake low you will also get additional fiber in this case. And of course, you can also try low-sodium baked apple chips or veggie chips to satisfy your hunger without having to deal with serious side effects.
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