Which is more beneficial for weight loss, sweet corn or glutinous corn

Both sweet corn and glutinous corn are helpful for weight loss, but sweet corn is more suitable for weight control. Sweet corn has low calorie content and moderate glycemic index, while glutinous corn has high starch content but stronger satiety. When making a choice, it is necessary to consider the individual's blood glucose response and digestive ability. Sweet corn contains approximately 86 calories per 100 grams, with sucrose and fructose being the main carbohydrates. Its glycemic index is about 55, making it a medium to low sugar food. Its dietary fiber content is close to 3 grams, which can delay sugar absorption and promote intestinal peristalsis. Sweet corn has a high content of vitamin B and potassium elements, which help regulate metabolism. For weight loss enthusiasts who need to control their total calorie intake, sweet corn can be used as a staple food substitute. It is recommended to choose boiling or steaming methods to avoid adding butter or sugar.

Glutinous corn contains about 140 calories per 100 grams, with amylopectin accounting for over 95%. Its fast digestion and absorption rate may lead to fluctuations in blood sugar levels. But its adhesive properties can prolong gastric emptying time and provide sustained satiety. Glutinous corn has higher zinc and selenium content than sweet corn, which has a positive effect on immunity. People with weak gastrointestinal function need to control their food intake and avoid excessive intake at once, which can cause bloating. During weight loss, glutinous corn can be used as a carbohydrate supplement after exercise, combined with protein foods to reduce glycemic load.

During weight loss, it is recommended to alternate between two types of corn. Sweet corn is suitable for breakfast or snacks, while glutinous corn is more suitable as a staple food. Pay attention to the cooking method of corn and avoid deep frying or high sugar methods. Daily intake of corn should be controlled within 200 grams, accompanied by sufficient vegetables and high-quality protein. Individuals with gastrointestinal sensitivity should observe their individual tolerance, and those with abnormal blood glucose should monitor their postprandial blood glucose response. Long term weight loss still requires maintaining dietary diversity, combined with aerobic exercise and strength training to enhance effectiveness.