Corn And Keto: A Match Made In Heaven?

Corn is a starchy grain that is often mistaken for a vegetable. It is a high-energy food type with a high carbohydrate content. A cup of corn has about 30 grams of carbs. The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. This reduction in carbohydrates puts the body into a metabolic state called ketosis. So, is corn keto-approved?

Corn is a starchy vegetable with high carbohydrates

While corn is a good source of fiber, vitamins, and minerals, its high carb content makes it challenging to include in a keto diet without careful planning. However, some keto dieters may be able to consume a small amount of corn without being kicked out of ketosis, especially if they are more fat-adapted or following a targeted or cyclical keto diet.

The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. The goal is to put the body into a state of ketosis, where it burns fat instead of carbohydrates for energy. To achieve this, keto dieters need to restrict their carbohydrate intake significantly, which is why corn, being a starchy vegetable, is generally not considered keto-friendly.

Instead of corn, keto dieters can opt for low-carb vegetables such as cauliflower, broccoli, spinach, and bell peppers. These vegetables provide a good source of nutrients without the high carb content of corn. Additionally, popcorn, which is made from corn, can be a suitable occasional snack option for keto dieters as it has fewer carbs than fresh corn.

It's not keto-friendly but can be consumed in small amounts

Corn is a starchy vegetable and a high-carb food. An ear of corn contains about 41 grams of carbohydrates, and a cup of corn has about 30 grams of carbs. Therefore, corn is not keto-friendly as it can easily blow your daily carbohydrate limit.

However, if you are really craving corn, you can have a very small portion, such as a tablespoon or two, as part of a low-carb diet like keto. Even that amount will take up a significant portion of your daily carb allowance, so it has to be worth it.

If you are following a targeted or cyclical keto diet, you might be able to include corn here and there, especially around your workouts. The targeted ketogenic diet allows for an additional 20 to 50 grams of carbs before and after your workout window, while the cyclical ketogenic diet allows for a full carb backloading period of up to 600 grams of carbs in a 24 to 48-hour period.

So, while corn is generally not keto-friendly, it can be consumed in small amounts, depending on your specific keto diet and how well you can handle carbs while remaining in ketosis.

Corn is a grain, not a vegetable

Corn is a staple food for many people around the world. It is used as a side dish, in soups, casseroles, and more. But is corn a vegetable?

The answer is complicated. While whole corn, like corn on the cob, is considered a vegetable, the corn kernel itself is a grain. This is because the corn kernel is what popcorn comes from, and popcorn is a whole grain.

Adding to the confusion, many grains, including corn, are considered fruits from a botanical perspective. This is because they come from the seed or flower part of the plant. In contrast, vegetables are typically from other parts of the plant, like the leaves or stems.

So, depending on the form of corn, it can be considered a vegetable, a whole grain, or a fruit.

When it comes to the keto diet, corn is generally not recommended due to its high carbohydrate content. An ear of corn contains about 27 grams of total carbohydrates, while a cup of corn has about 30 grams. This is significantly higher than the recommended daily carb intake on a keto diet, which is typically limited to 20-40 grams.

However, there are different types of keto diets, such as the targeted ketogenic diet (TKD) and the cyclical ketogenic diet (CKD), which allow for more carbohydrates, especially for active individuals. In these cases, corn may be included in the diet in moderation.

Corn is transformed into many food products

Corn-Based Products

• Corn oil
• High-fructose corn syrup
• Corn flour
• Fried corn tortillas
• Cornstarch
• Popcorn
• Cornmeal
• Corn chips
• Corn cereal
• Corn tortillas
• Corn on the cob
• Corn pollen
• Corn syrup

Processed Foods Containing Corn

• Vegetable commercial soups and chilli
• Breaded or fried foods
• Cheese and cheese spreads
• Chop suey and chow mein
• Fried potatoes or fried rice (if corn oil is used)
• Frozen mixed vegetables
• Canned or creamed vegetables
• Baking mixes, pancake mixes, and pancake syrups
• Gravies thickened with cornstarch
• Salad dressings and sauces
• Canned or frozen fruits sweetened with corn syrup
• Dates and other fruit confections
• Ice creams and sherbets
• Milkshakes, soy milk, and eggnog
• Carbonated beverages (including soda)
• Candies and chewing gums
• Ketchup and mustard
• Yogurt containing high-fructose corn sweetener
• Gum containing high-fructose corn syrup, maltitol, or sorbitol
• Toothpaste containing sorbitol
• Beauty products containing zea mays
• Shampoos containing citric acid
• Diapers made with corn starch
• Envelopes, which use a glue called nitrocellulose derived from corn
• Hand soaps, many of which contain corn
• Glass cleaners containing corn derivatives
• Papers made from industrial corn starch
• Crayons and chalk made from industrial corn starch
• Deodorant containing corn starch
• Some medical products, like surgical gloves and intravenous (IV) fluids

Corn is a good source of fibre

Corn is also a good source of dietary fibre, which is important for maintaining a healthy digestive system. The insoluble fibre in corn can help to prevent constipation and other digestive issues. Additionally, the soluble fibre in corn can help to lower cholesterol levels and improve heart health.

The amount of fibre in corn can vary depending on the type and preparation method. For example, a medium ear of sweet corn or a half cup of fresh, frozen, or canned kernels can provide about 3 grams of fibre. On the other hand, a medium bag of cinema popcorn can contain up to 16 grams of fibre.

While corn is a good source of fibre, it is important to note that it is also a high-carb food and may not be suitable for those following a low-carb or ketogenic diet. However, there are some keto-friendly products made with soluble corn fibre, which can be a good alternative for those looking to reduce their carb intake.

Frequently asked questions