Which is better for weight loss, sweet corn or glutinous corn

The weight loss effects of sweet corn and glutinous corn need to be judged based on the amount consumed and individual metabolic differences. Sweet corn is more suitable for blood sugar control, while glutinous corn is more suitable for prolonging satiety. The carbohydrates of sweet corn are mainly sucrose and glucose, with a high glycemic index but low total calories, containing about 86 kcal per 100 grams. Its dietary fiber content is about 2.9 grams, which can promote intestinal peristalsis, and its vitamin B1 content is 1.5 times that of glutinous corn, which helps with carbohydrate metabolism. For people who need to quickly supplement energy for exercise, sweet corn can be used as an extra meal before exercise, but diabetes patients need to control the consumption of a single meal to less than half.

Glutinous corn has a amylopectin content of over 95%, with a slow digestion rate but long-lasting satiety, containing approximately 140 kcal per 100 grams. Its resistant starch increases after cooling, and consuming it after refrigeration can reduce actual calorie absorption. Sticky ingredients help delay gastric emptying and are suitable as a substitute meal staple, but those with weaker gastrointestinal function may experience bloating. When replacing white rice with glutinous corn, it is recommended to limit the number of glutinous corn to no more than one per meal, and pair it with high-quality protein foods to balance postprandial blood sugar fluctuations. When choosing corn as a weight loss ingredient, it is recommended to alternate between two types of corn and control the total intake, not exceeding 200 grams per day. The preferred cooking method is steaming rather than baking, and avoid adding butter or sugar. Paired with green leafy vegetables and low-fat protein such as chicken breast, it can ensure nutritional balance and improve fat loss efficiency. People with gastrointestinal sensitivity should start with small amounts and observe their bowel movements to adjust the type of food they consume.