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Corn Is Not Thought of as a Keto-Friendly Food
Corn is usually not considered keto-friendly because it is a starchy vegetable and high in carbohydrates. Most people on a keto diet try to maintain their daily carb consumption under 50 grams (g). Consuming just a small amount of corn can reduce the amount of potential carbohydrates you can get from other foods.
A keto diet typically involves eating very high amounts of fat, accounting for 70% to 80% of your totalcalories. About 10% to 20% of the remaining calories come from protein, while 5% to 10% of your calories come from carbohydrates. For a 2,000-calorie diet, this can mean a daily intake of about 165 g of fat, 75 g of protein, and 40 g of carbohydrates.
How to Eat Corn on the Keto Diet
Use Sweet Corn Extract to Add Traditional Corn Flavor to Low-Carb Recipes
Sweet corn extract is another ingredient included in many so-called keto-friendly corn recipes. This carbohydrate-free ingredient comes in liquid drops and tastes like corn. It can add a natural corn taste to a wide range of recipes without using corn. When used on crunchy vegetables such as zucchini or cauliflower, corn extract can help you use these lower-carbohydrate vegetables as corn substitutes in recipes such as a keto-friendly corn salad.
Enjoy Popcorn as a Low-Carb Option
One way to continue to enjoy corn is to consume popcorn. One cup of air-popped, unbuttered popcorn contains just 6.2 g of carbohydrates while providing many of the same essential vitamins as uncooked corn. This can easily fit into a keto diet with a daily limit of 50 g of carbohydrates if you limit your serving size.
Cut Back on Other Carbohydrates If Eating Corn
Consider Keto Cycling
While Not Keto Friendly, Corn Does Have 5 Major Health Benefits
1. Supports Weight Loss
Corn may help in losing weight. The high dietary fiber content of corn slows down your digestion and promotes satiety, which can help you feel fuller longer. Research indicates that the effect can allow you to regulate your appetite and consume fewer calories without feeling hungry.
2. Protects Heart Health
Corn contains compounds that can benefit your heart health. It is rich in antioxidants, compounds that may help lower cholesterol levels. Corn containspotassium, which helps regulate blood pressure and reduces the effects of sodium.Corn is also rich inplant sterols, plant-based compounds that block the absorption of cholesterol in your bloodstream.
3. Improves Eye Health
4. Promotes Digestive Health
Theinsoluble fibercontent in corn aids in digestion and promotes regular bowel activity. This type of fiber does not break down. Instead, insoluble fiber passes through your body relatively intact, adding bulk to yourbowel movementsand working to relieveconstipation. Fiber also providesprebiotics, the food that good gut bacteria need to support your digestive health andimmune system.
5. Reduces the Risk of Certain Chronic Diseases
Corn has a wide range of nutrients, bioactive compounds, and phytochemicals, chemicals that plants produce for their protection. When consumed, these substances provide many health benefits to humans. Research indicates that regular consumption of corn and whole grain products derived from corn is linked with a lower risk of developing certain chronic diseases includingtype 2 diabetes,cardiovascular disease, andobesity.
Corn Nutrition FactsCorn nutrition for one medium, cooked ear of corn around 7 inches long and about 100 g includes:Calories: 98.9Protein:3.51 gFat:1.54 gCarbohydrates: 21.6 gFiber: 2.47 gSugars: 4.68 gStarch:7.38 gCalcium: 3.09 milligrams (mg)Iron: 0.464 mgMagnesium: 26.8 mgPhosphorus: 79.3 mgPotassium: 225 mgSodium:1.03 mgZinc: 0.639 mgNiacin (B3):1.73 mgVitamin C:5.66 mgVitamin A:13.4 micrograms (mcg)Beta carotene: 68 mcgLutein and zeaxanthin: 906 mcg
Corn Nutrition Facts
Corn nutrition for one medium, cooked ear of corn around 7 inches long and about 100 g includes:Calories: 98.9Protein:3.51 gFat:1.54 gCarbohydrates: 21.6 gFiber: 2.47 gSugars: 4.68 gStarch:7.38 gCalcium: 3.09 milligrams (mg)Iron: 0.464 mgMagnesium: 26.8 mgPhosphorus: 79.3 mgPotassium: 225 mgSodium:1.03 mgZinc: 0.639 mgNiacin (B3):1.73 mgVitamin C:5.66 mgVitamin A:13.4 micrograms (mcg)Beta carotene: 68 mcgLutein and zeaxanthin: 906 mcg
Corn nutrition for one medium, cooked ear of corn around 7 inches long and about 100 g includes:
Is Corn Good For You? Health Benefits to Know
A Word From VerywellThere are no foods that are strictly off-limits when following a keto diet. However, if you wish to maintain ketosis, you need to limit your carb intake, including otherwise healthy carbs such as whole grains, starchy vegetables, and certain fruits. As with most things, there is no one-size-fits-all approach to health. Finding a healthy eating pattern that works for you is most important.—ALLISON HERRIES, RDN. MEDICAL EXPERT BOARD
A Word From Verywell
There are no foods that are strictly off-limits when following a keto diet. However, if you wish to maintain ketosis, you need to limit your carb intake, including otherwise healthy carbs such as whole grains, starchy vegetables, and certain fruits. As with most things, there is no one-size-fits-all approach to health. Finding a healthy eating pattern that works for you is most important.—ALLISON HERRIES, RDN. MEDICAL EXPERT BOARD
There are no foods that are strictly off-limits when following a keto diet. However, if you wish to maintain ketosis, you need to limit your carb intake, including otherwise healthy carbs such as whole grains, starchy vegetables, and certain fruits. As with most things, there is no one-size-fits-all approach to health. Finding a healthy eating pattern that works for you is most important.
—ALLISON HERRIES, RDN. MEDICAL EXPERT BOARD
Summary
Since there is no formal keto diet, you can vary the ratio of daily fat, protein, and carbs you consume. Consult with your healthcare provider to help you select an eating plan to help you reach your goals.
12 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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