Corn grain - How Many Calories?

Dietitian's Tips for Consuming Corn Grain

• Metabolic Impact: Corn grain has a glycemic index of around 70 due to its high starch content, which can raise blood sugar relatively quickly. However, its 7.3 grams of dietary fiber per 100g partially moderates this effect by slowing digestion.
• Consumption Recommendation: One medium ear of corn (approximately 90–100g) cooked by boiling or steaming makes a sensible daily portion. Pairing it with a protein or healthy fat source at the same meal noticeably extends satiety.
• Points to Watch: For those managing insulin resistance or type 2 diabetes, keeping portion sizes small and accounting for total glycemic load within the meal is advisable. Processed corn products such as chips or cornflakes do not reflect the nutritional profile of whole corn grain, as they carry significantly more added salt and sugar.
• Exercise Equivalent: The 365 kilocalories in 100g of corn grain equals roughly 40 minutes of brisk walking for a 70 kg individual. When consumed as part of a pre-workout meal, it can contribute to replenishing muscle glycogen stores effectively.