Corn (1 Cup)

Reduce the corn portion and avoid eating it by itself; keep the rest of the meal centered on non-starchy vegetables such as broccoli, leafy greens, peppers, or zucchini.

Choose intact whole sweet corn rather than cornflakes, cornmeal porridge, refined corn snacks, or sweetened corn products, which are more rapidly absorbed.

Pair corn with protein and fat, such as eggs, plain Greek yogurt, tofu, fish, chicken, avocado, nuts, or seeds, to slow digestion.

Add a high-fiber side such as lentils, chickpeas, black beans, or a mixed salad; consider replacing part of the corn serving with one of these options.

Avoid sweet drinks, juice, desserts, and large portions of other starches in the same meal as corn.

Take an easy 10–20 minute walk after the meal, if safe for you, and use your glucose readings to identify a corn portion that produces a smaller rise.