Creamed Corn Carbs: Is This Popular Side Keto-Friendly?

Creamed Corn Carbs: Is Creamed Corn Keto-Friendly?

Creamed corn is a popular side dish, especially at barbecues and potlucks. But is creamed corn keto-approved? With corn being a starchy vegetable high in carbs, what is the carb count of creamed corn? In this article, well take a close look at the nutritional profile of creamed corn and how many net carbs it contains per serving.

What is Creamed Corn?

Creamed corn is made by pulping fresh sweet corn kernels off the cob and mixing them with milk or cream, salt, and sometimes sugar. Additional ingredients like flour or cornstarch may be used as thickeners. The pureed corn and liquid mixture is then briefly cooked until thick and creamy.

Creamed corn has a smooth, porridge-like texture and rich corn flavor. It can be served as a savory side dish, used to top casseroles or tacos, or incorporated into recipes like corn pudding. Both homemade and canned varieties exist.

Nutrition Facts for Canned Creamed Corn

The nutrition facts for a standard 1/2 cup serving (123g) of canned creamed corn are:

• Calories: 178
• Fat: 8g
• Carbohydrates: 24g
• Fiber: 2g
• Sugars: 6g
• Protein: 3g

The biggest thing to note is the 24g of carbs, which is quite high per serving. However, with 2g of fiber, the net carbs come out to 22g per 1/2 cup serving.

Nutrition Profile of Homemade Creamed Corn

When made from scratch at home, the nutrition facts for creamed corn can vary based on ingredients used. However, a typical 1/2 cup serving of homemade might contain:

• Calories: 180
• Fat: 12g
• Carbohydrates: 16g
• Fiber: 2g
• Sugars: 4g
• Protein: 3g

Going by these nutrition stats, a 1/2 cup of homemade creamed corn would have 16g total carbs and 14g net carbs after subtracting fiber. Results can vary, but homemade versions may be slightly lower in carbs than canned.

Are the Carbs in Creamed Corn Complex or Simple?

The carbohydrates in creamed corn are a mix of complex and simple carbs. Corn kernels are mainly starch, a complex carb. But creamed corn also contains some natural sugars from the corn that are simple carbs.

Complex carbs are made of longer chains of glucose molecules, while simple carbs are shorter chains. The starch in the corn counts as a complex carb, while the small amounts of fructose and sucrose from the corn kernels are simple carbs.

Metabolic Effect of Creamed Corn Carbs

What does this combination of complex and simple carbs mean for your blood sugar levels? In general, complex carbs are digested more slowly and have less impact on blood sugar than simple carbs.

Yet blending the starchy corn kernels into a creamy liquid mixture allows for faster digestion. So creamed corn likely has a moderate effect on blood sugar rather than a minimal impact you might expect from high fiber whole corn kernels.

Those with diabetes should be aware of creamed corn's carbohydrate content and portion sizes to manage blood sugar response. About 1/4 cup serving may be suitable when accounting for other carbs in a meal.

Creamed Corn in Comparison to Whole Corn

How does creamed corn compare nutritionally to regular whole kernel corn? Here's a look:

• 1/2 cup creamed corn: 22g net carbs
• 1/2 cup boiled corn kernels: 15g net carbs

Per serving, creamed corn has a higher carb count than an equal portion of plain boiled corn. Blending the corn into a puree makes it easier to digest, increasing the net carbs. The additional milk, cream, or other ingredients also boost the carbs in creamed corn.

Is Creamed Corn Keto-Friendly?

The standard ketogenic diet limits net carbs to 20-50g per day. With 22g net carbs in just 1/2 cup, creamed corn would use up a significant portion of the daily carbohydrate allowance.

Those following a strict keto diet would likely want to avoid creamed corn, or only have a couple tablespoons worth occasionally. There are lower-carb vegetable side dish options like roasted broccoli or cauliflower mash.

However, creamed corn may be able to fit into a more moderate low-carb diet with room for up to 100g net carbs per day. Pairing a sensible portion with a protein like grilled chicken can help balance out the carb impact.

Tips for Reducing the Carbs in Creamed Corn

If you want to enjoy creamed corn more regularly while limiting carbs, here are some tips:

• Substitute full-fat coconut milk for half the dairy
• Skip added sugars or replace with low-carb sweetener
• Avoid thickeners like cornstarch or flour
• Focus on fiber-rich homemade versions
• Portion at 1/4 cup or less per serving

Modifying traditional creamed corn recipes can result in a lower-carb version that could potentially fit a keto diet when eating in moderation. But even with adjustments, it remains one of the higher-carb corn options.

Health Benefits of Creamed Corn

Despite being high in carbohydrates, creamed corn can still offer some nutritional value. Here are some of the main health benefits of creamed corn:

• Fiber - Provides 2-3g per serving for digestive and heart health.
• Vitamin C - Contains this essential antioxidant vitamin.
• Lutein and zeaxanthin - Corn has these carotenoids for eye health.
• B vitamins - Contains small amounts of thiamin, niacin, folate and pantothenic acid.
• Potassium - An electrolyte mineral; 236mg per cup.

When eating in sensible portions, creamed corn can provide valuable vitamins, minerals, antioxidants and fiber as part of a balanced diet.

Frequently Asked Questions

Is sweet corn low carb?

No, all varieties of corn are high in net carbs. Sweet corn has around 15-17g net carbs per half cup. Creamed sweet corn is higher in carbs due to added ingredients.

Is creamed corn Whole30 approved?

No, creamed corn is not allowed on the Whole30 diet. The added dairy and potential thickeners exclude it from the program's rules. Plain corn kernels are permitted, but not creamed versions.

Is creamed corn gluten-free?

Plain homemade creamed corn without added thickeners is gluten-free. But some canned versions may contain flour, wheat starch or other gluten ingredients. Check labels carefully if avoiding gluten.

Does creamed corn have sugar?

Canned creamed corn can contain added sugar. Homemade creamed corn gets trace sugars from the corn kernels themselves. Added sugar should be limited on low-carb diets.

Is corn a vegetable or grain?

Corn is botanically considered a grain as it is a cereal crop that produces kernels on ears. However, from a culinary perspective, corn is prepared and eaten as a vegetable.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.