The high fiber content in corn tortillas makes them ideal for diabetics. Fiber is known to slow down digestion rates and improve one’s digestive health. Fiber has also been associated with stabilizing blood sugars. When foods undergo slow digestion, glucose is released slowly, therefore, ideal for a diabetic.
Corn tortillas have a glycemic index of 46. The glyccemic index is a measure of how food affects blood glucose (blood sugar). Foods with a low glyvcemic index do not have much effecton blood sugar however, foods with high glycemic score cause blood sugar spikes.
One medium ear of cooked, yellow, sweet corn provides: How food affects blood glucose (blood sugar) is indicated by the glycemic index (GI). Foods with a GI from 56 to 69 are medium glycemic foods. Low-glycemic foods score less than 55. Foods with a high-glycemic index (70 and above) can increase your blood sugar level.
Corn tortillas are consired healthier than flour tortillas. Corn tortillas have a glycemic index of 46. The glyccemic index is a measure of how food affects blood glucose (blood sugar). Foods with a low glyvcemic index do not have much effecton blood sugar however, foods with high glycemic score cause blood sugar spikes.
How to cook corn tortillas for diabetics?
Diabetics need to control their weight and sodium intake to help lower their risk of high blood pressure, stroke and heart disease. Instead of frying corn tortillas in butter, lard or oil, heat them in the microwave, the oven, on the grill or in a nonstick skillet lightly coated with cooking spray. Fill the tortillas with grilled vegetables, poultry, fish, shellfish like shrimp or lean cuts of beef or pork. Try adding flavor with fresh salsa, guacamole or a squeeze of lime juice instead of salt. If you choose to add cheese or sour cream, pick a reduced-fat brand and use only a small amount.
Throughout the course of the day, a diabetes diet should include six to 11 total servings of whole grains or starches.
A healthy, balanced diabetes diet should include plenty of nonstarchy vegetables and moderate amounts of whole grains, fruits, starchy vegetables, lean protein and low- or nonfat dairy, says the American Diabetes Association. Corn tortillas, which are prepared from masa, or ground corn flour, are considered a whole-grain food …
Fill the tortillas with grilled vegetables, poultry, fish, shellfish like shrimp or lean cuts of beef or pork. Try adding flavor with fresh salsa, guacamole or a squeeze of lime juice instead of salt. If you choose to add cheese or sour cream, pick a reduced-fat brand and use only a small amount. Advertisement.
Corn Tortillas on a Diabetes Diet. By Michelle Kerns. ABOUT THE AUTHOR. Michelle Kerns. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle.
Each tortilla counts as a single whole-grain serving and can be used in many recipes calling for corn tortillas, including tacos, fajitas, tostadas and enchiladas. Check the label to be certain that the tortilla is prepared from 100 percent whole-wheat flour.
Corn tortillas, which are prepared from masa, or ground corn flour, are considered a whole-grain food and can be included in a diabetic’s diet in moderation. Ask your doctor or a dietitian if you need help developing a diet that can help you manage diabetes.
How many tortillas should diabetics eat?
Just like with other food items, moderation is the key to successfully having tortillas. A person having diabetes should include 1-2 tortillas in their meal at the most. Also, while choosing tortillas, they should opt for corn tortillas rather than wheat flour tortillas.
Good source of minerals- Corn tortillas are also a great source of minerals like magnesium. Magnesium is crucial in the functioning of the heart, brain, and muscles. It also contains iron, potassium, and zinc, which are beneficial for bodily functions.
A slice of bread contains up to 100 calories, whereas a small corn tortilla has 60-65 calories. A wheat flour tortilla contains up to 90 calories. Therefore, if you have diabetes and also need to watch your weight, tortillas can definitely prove a blessing in maintaining your calorie intake.
The glycemic index of corn tortilla chips is below 55. The glycemic index below 55 indicates that a food item is suitable for consumption by people with diabetes. Corn tortilla chips are the ideal tortilla chips for diabetics.
Low-glycemic food- The glycemic index of corn is 52, indicating that corn tortillas release glucose in the bloodstream slower than wheat tortillas. Low carbs and high proteins- The content level of carbohydrates is less, and proteins are high in corn tortillas. Gluten-free- Corn tortillas are gluten-free, which makes it easier to digest them.
Having corn tortillas or whole wheat tortillas is much healthier for a person with diabetes than flour tortillas. Corn tortillas are a rich source of fiber, vitamins, and minerals. They have low carbs and high proteins, making them preferable low glycemic food items for people with diabetes.
Yes, a person with diabetes should prefer whole wheat tortillas or corn tortillas over flour tortillas. Whole wheat tortillas and corn tortillas have a low glycemic index. Food items having a lower glycemic index have a slower and reduced impact on blood sugar levels.
How does food affect blood glucose?
Low-glycemic foods score less than 55. Foods with a high-glycemic index (70 and above) can increase your blood sugar level.
The glycemic index of corn is 52. Other related GI’s include: If you have diabetes, your focus will be on low-GI foods. If you can’t produce sufficient quantities of insulin (a hormone which helps to process blood sugar), you’ll likely have an excess of blood glucose. Foods with a high-GI release glucose quickly.
High-fructose corn syrup. High-fructose corn syrup is a sweetener made from corn. It’s commonly found in processed foods. Although, high-fructose corn syrup may not raise blood sugar levels as much as regular sugar does, it doesn’t stimulate the release of insulin, leaving people with diabetes in need of insulin to regulate blood sugar.
Eating corn has some benefits, but it’s important to understand how its high level of carbohydrates can raise blood glucose and impact how you manage your diabetes. Although not everyone with diabetes reacts the same way to certain foods, following dietary guidelines and tracking what you eat can help.
Regular whole grain corn consumption improves digestive health and can lower the risk of developing chronic diseases, such as type 2 diabetes and obesity. The study suggested that further studies are needed on the bioactive compounds of corn as related to health.
Yes, you can eat corn if you have diabetes. Corn is a source of energy, vitamins, minerals, and fiber. It’s also low in sodium and fat. That said, follow the advice of the American Diabetes Association. Set a daily limit for the amount of carbs you plan to eat, and keep track of the carbohydrates you consume.
High-fructose corn syrup can also lead to leptin resistance. According to the Journal of Endocrinology, the hormone leptin triggers satiety, letting your brain know that the body doesn’t need to eat and to burn calories at a normal rate.
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