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

Both glutinous corn and sweet corn can be chosen in moderation during weight loss, but sweet corn is usually more suitable for controlling calorie intake. The main differences between the two are starch structure, glycemic index, and dietary fiber content, which need to be selected based on individual metabolic needs.

Glutinous corn has a high content of amylopectin, which leads to faster digestion and absorption, and may result in more significant postprandial blood glucose fluctuations. Its sticky texture is due to the structural characteristics of starch, which can easily lead to overeating, with slightly higher calories per 100 grams compared to sweet corn. For dieters who need to strictly control sugar or patients with diabetes, excessive consumption may affect the weight loss effect. But the satiety of glutinous corn lasts longer, and pairing it with protein foods in moderation can delay hunger. Sweet corn has a higher proportion of amylose and a relatively lower glycemic index, making it more suitable for weight loss individuals who need stable blood sugar levels. Its natural sweetness can reduce the intake of additional added sugars, and a higher water content can help increase food satisfaction. The dietary fiber of sweet corn is mainly concentrated in the corn husk, and complete chewing can promote intestinal peristalsis. Sweet corn is a better choice for supplementing energy after exercise or as an extra meal, but it is important to control the amount consumed at a time to avoid fructose accumulation.

During weight loss, it is recommended to alternate between consuming two types of corn, with each time limited to less than half a root, and prioritize low oil cooking methods such as steaming. Paired with high-quality protein such as eggs and chicken breast, it can balance nutrition and avoid excessive intake alone. People with weak gastrointestinal function should reduce their intake of glutinous corn, and sweet corn is more suitable for those with decreased digestive ability at night. No matter which type of corn is chosen, it should be included in the total daily staple food and combined with regular exercise to achieve the desired weight loss effect.