If you’ve just switched to the keto diet and wondered, “Is corn keto-friendly?” I have some bad news: Corn contains a lot of carbohydrates, which makes it suitable for the keto diet. Eating an ear of corn can interfere with ketosis.
However, I also have some good news. Over the years, I’ve developed different ways to enjoy the flavor of corn without actually eating it.
So in this post, I will be sharing all of my tricks for adding corn-like flavors to your keto diet. I’ll also cover the carb content of corn while reviewing some of my favorite recipes, and answering some questions you might have.
Is corn on the cob good for a low carb diet?
Corn is a starchy vegetable that contains 27 grams of carbohydrates per ear.
This may not sound like a bad thing because you should limit your carbohydrate intake to less than 50 grams per day. However, I have found that most keto dieters are already eating around 30 grams of carbs per day. So even if you ate one ear of corn, you risk throwing yourself out of ketosis.
nutritional content of corn
One long ear (143 grams) of corn contains:
- 27 grams of carbohydrates
- 4.6 grams of sugar
- 1.7 grams of fat
- 122 calories
- 4.6 grams of protein
Sweet corn also contains good amounts of vitamin C, potassium, magnesium and sodium. However, since you’re limiting your intake so much on the keto diet, it’s unlikely that you’ll get significant micronutrient benefits from corn.
Can corn kick you out of ketosis?
An ear of corn contains 27 grams of carbohydrates. And because the keto diet limits your carbohydrate intake to 50 grams per day, corn has the potential to kick you out of ketosis.
If you’re like most keto dieters, you’re already eating around 30 grams of carbs per day. So if you eat a grain of corn, that’s 57 grams of your daily carbs.
Corn keto recipes
The secret to enjoying the taste of corn on keto is to use corn extract. It often comes in the form of liquid drops and tastes like corn.
The best part is that it contains no carbohydrates, so you can use it to flavor your meals. These are some of my favorite keto corn recipes:
- Keto cornbread
- Keto corn dogs
- Keto Mexican Street Corn Salad
These options are low in carbs, so you can eat as much as you want. They also have a low GI (glycemic index) score – you won’t suddenly experience it High blood sugar and crashes like potatoes, corn syrup and other high-GI foods.
Keto cornbread
In my previous life, I was a huge fan of cornbread. So when I switched to keto, I naturally missed it out.
Luckily, a friend of mine told me about this delicious cornbread recipe, and I’ve been loving it ever since. It only contains two grams of net carbs (which is total carbs minus fiber), so you can enjoy multiple servings per day.
Keto corn dogs
These keto corn dogs are the perfect snack for your kids lunch square, or even do it yourself. You only need seven ingredients and it shouldn’t take more than 20 minutes to prepare. So gather the following ingredients:
- Six hot dogs
- Four cups of mozzarella cheese
- A cup and a half of almond flour
- one egg
- Teaspoon baking powder
- A teaspoon of xanthan gum
- A few drops of corn extract
Start by threading each hot dog onto a skewer and set it aside.
In a large bowl, start making your bread by melting your bread cheese in the microwave for one minute.
In another bowl, mix all the dry ingredients (almond flour, baking powder, salt and xanthan gum).
Now make the corn dog dough by using an electric mixer to mix together the cheese, eggs, corn syrup and dry ingredients.
Roll this dough into a rectangle and pour it around the hot dog on a skewer.
Fry this until golden brown and dig into it!
Quito Mexican Street Corn Salad
If you’re a big fan of salad or simply want to get more vegetables into your diet, you’ll love this Mexican Street Corn Salad. Start gathering:
- A small head of finely chopped cauliflower, plus any other veggies you’d like (this dish is so versatile!)
- Five ounces of fresh corn
- A quarter cup of chopped coriander
- Half a cup of crumbled Cotija cheese
- A tablespoon of butter
- Two tablespoons of garlic paste
- Two tablespoons of mayonnaise
- Two tablespoons of sour cream
- A few drops of corn extract
- 1 tablespoon chopped jalapeno (you can add more for more seasoning)
- Two teaspoons of chili powder
- One lemon juice
- Salt and pepper to taste
Heat a large skillet over medium heat and melt the butter. Add the cauliflower and once it’s charred and golden, place it in a bowl.
Add the rest of your ingredients to your bowl after the cauliflower has cooled, stir well, season with salt and pepper to taste, and serve!
Keto-friendly alternatives to corn
The best alternatives to corn are cruciferous vegetables like broccoli, cauliflower, cucumber, and kale.
Broccoli
Broccoli is excellent for the keto diet because it is low in carbs and rich in nutrients. A cup contains only about 4 grams of net carbs and is rich in fiber, which can help promote satiety and support healthy digestion.
They’re also packed with vitamins C and K, as well as several antioxidants that have been linked to several health benefits, such as reducing inflammation and supporting the immune system.
This broccoli salad is perfect for summer, while you can’t go wrong with broccoli cheese soup in the cooler months!
cauliflower
Cauliflower is a versatile vegetable that can be added to almost any dish. With only about 3 grams of net carbs per cup, it can be used as a low-carb alternative to rice, mashed potatoes, or even pizza crust!
It is also a good source of fiber, which aids in digestion and helps maintain stable blood sugar levels. Cauliflower is rich in vitamins C and K, as well as several B vitamins that are important for energy metabolism.
These amazing cauliflower French fries are so good you’ll never miss the potato version again!
option
Cucumbers are great because they’re so low in carbs: A cup of sliced cucumber contains only about 4 grams of total carbs, with only a tiny amount of net carbs. They also have a high water content, which makes them refreshing and hydrating.
Cucumbers are a good source of vitamins K and C, as well as antioxidants that may help reduce oxidative stress and promote healthy skin.
If you’re a sushi lover, this keto-friendly sushi recipe featuring cucumber will set you right.
cabbage
Kale is a leafy vegetable with a high nutritional value and is really beneficial on the keto diet. It’s incredibly low in carbs, with only about 3 grams of net carbs per cup.
Kale is an excellent source of vitamins A, C, and K, as well as minerals such as potassium and calcium. It also contains antioxidants like lutein and zeaxanthin that are beneficial for eye health.
Plus, kale is easy to add to dishes, as these Italian soup and green juice recipes show.
Frequently Asked Questions About Is Corn Keto Friendly?
Is corn environmentally friendly?
no. One grain of corn contains 27 grams of carbs, so you can’t eat it on the keto diet. Eating just one ear will get you out of ketosis. This is why I suggest avoiding starchy foods like corn.
Can you eat corn on keto?
Since a grain of corn contains 27 grams of carbohydrates, it is not suitable for ketogenic diet.
You want to limit your daily carb intake to less than 50 grams, and if you already eat small amounts of carbs during the day, introducing corn into your diet will negatively affect ketosis.
Is boiled corn on the cob keto-friendly?
Boiled corn is full of carbohydrates. This means that you should avoid it when following the keto diet. A cooked ear of corn contains 27 grams of carbs, and since you want to limit your daily carbs to 50 grams, this may interfere with ketosis depending on what you eat during the day.
What alternatives to corn can I eat on the keto diet?
Instead, choose broccoli, cauliflower, kale, and other leafy greens. These are low carb so you can add as much as you like authority and main meals.
Is corn bad carbs?
Corn has a GI score of 52, which is considered good. This means that the carbohydrates are released slowly into your bloodstream and you won’t experience severe spikes and crashes in your blood sugar. By comparison, sweet potatoes, bread and chips all have a GI score above 70.
Are corn and potatoes keto-friendly?
Corn and potatoes are starchy vegetables, which makes them poor choices on the keto diet. A grain of corn contains 27 grams of carbohydrates, while a medium potato contains 26 grams of carbohydrates. This is why I recommend choosing low-carb vegetables like cabbage, lettuce, and kale.
Can you eat corn on a lazy keto diet?
Although lazy keto doesn’t track calories, protein, or fat, it still limits your daily carb intake to 50 grams or less. And since one sweet corn contains 27 grams of carbs, being lazy on keto is not a good idea. He eats a large portion of his carb allowance.
Can you eat corn and beans on a keto diet?
Corn and beans should be avoided at all costs on the keto diet. Corn and beans are high in carbs, so I suggest spending your carbs in better areas by eating cruciferous vegetables instead.
Is corn allowed in keto?
Corn is not allowed on the ketogenic diet because it contains a lot of carbohydrates. Instead, choose low-carb vegetables like cucumber, lettuce, celery, and spinach.
How many carbs are in 1/2 cup of corn?
Half a cup (77 grams) of corn contains 21 grams of carbohydrates. Although you could technically get away with eating just 1/2 cup, corn takes up so much of your daily carbohydrate allowance that it just isn’t worth it.
Final thoughts on corn and the keto diet
Since a grain of corn contains 27 grams of carbohydrates, you cannot eat it on the keto diet.
However, you don’t have to actually eat the corn to enjoy the flavor. My secret is adding corn extract to recipes like keto corn tortillas, cornbread, and corn dogs. I find this gives your meals a delicious taste, and if you’re a fan of corn, you won’t even notice the difference.
If you’re looking for more foods that people have had questions about the ketogenic diet, check out our “Is It Keto” guide on almond milk, green beans, cabbage, cottage cheese, yogurt, crab, shrimp, grapes, cream cheese, cucumber and flour. cassava.