People who eat an average Western Pattern Diet (PAD) unknowingly consume more corn every day in one way or another than they would probably ever believe, especially in the United States.
Corn hides as syrup, oil, or flour in our groceries’ numerous highly processed products. Therefore, the exciting question arises of whether corn is suitable for low-carb diets.
In this article, you’ll learn its nutrition facts (including the number of carbohydrates in corn) and whether it is gluten-free and has a place in the ketogenic diet.
Is Corn Keto?
Corn, or Zea Mays, has been a staple food in South, Central, and North America for thousands of years. It was first domesticated over 8,000 years ago, was a traditional food of Native Americans, and is now an integral part of people’s diet worldwide.
The grain has different varieties and colors, such as red, pink, black, purple, or blue. It is used worldwide to make polenta, flour, tortillas, doughnuts, soups, and sauces.
But is corn also suitable for low-carb cooking?
Is Corn Gluten-Free?
Gluten is a sticky protein that does not naturally occur in corn. Therefore, corn is gluten-free.
Is Corn Healthy?
However, the fact that corn is gluten-free does not mean that the grain does not contain other lectins. Lectins are toxins that plants use as poisons to defend themselves against predators (Dolan et al. 20101).
Concentrations of these plant toxins are high in pest-resistant plant cultivars, such as corn in particular (Macedo et al. 20152).
In addition, corn is one of the world’s three most commonly genetically modified crops. Approximately 90% of corn comes from GMOs, especially in the United States (USDA 20145).
As a result, scientists are concerned that corn consumed today is causing problems that would not have occurred a hundred years ago (NAS 20166)
Moreover, high-fructose corn syrup (HFCS) is produced from corn. This syrup replaces sugar in processed foods because it is even cheaper. That is why it plays a significant role in the obesity epidemic in the United States.
In short, healthier crops than modern corn are more suitable for consumption. But is it now high in carbohydrates, or does corn still fit low-carb diets such as the keto diet?
Carbs in Corn
Corn is a grain. And grains are known to contain a lot of carbohydrates. For this reason, anyway, we need to take a look at corn’s nutrition facts.
How Many Carbs Are in Corn?
Since cornstarch is a polysaccharide derived from corn, people are legitimately asking if corn is rich in carbohydrates.
100 grams of corn provide us with the following nutritional values (*):
- Energy: 365 calories
- Protein: 9.4 grams
- Fat: 4.7 grams
- Carbohydrates: 74.3 grams
- Dietary fiber: 7.3 grams
- Net carbs: 67.0 grams
The nutritional information clearly shows that corn is more of a high than low-carb food.
Is Corn Keto-Friendly?
Corn is not keto at all.
About 50 grams of corn is enough to throw you out of ketosis due to its high carb content. That’s assuming you don’t eat a single gram of other carbohydrates that day. And that’s unlikely.
Corn is ¾ carbs, making it neither keto-friendly nor suitable for people with diabetes.
Thus, corn is poorly suited for weight loss in general.
How to Make Keto Corn Tortillas
To make a substitute for authentic corn tortillas that is suitable for the keto diet, you only need two ingredients (product links):
These two foods taste excellent and can hold the tortillas together well because of their binding ability. As a result, you get thin tortillas that are easy to roll, even though you’re using keto-friendly cornstarch substitutes.
Low-Carb Tortillas (Keto)
- 2 cups Almond Meal
- 6 tbsp Psyllium Husks whole, not powder
- 1 cup Water warm, not hot
- 1 tbsp Olive Oil extra virgin
- 1 tsp Himalayan Pink Salt
- Mix almond flour, psyllium husks and Himalayan salt in a large bowl.
- Slowly add olive oil and warm water and mix well. Let rest for one minute.
- Gently knead the dough several times and shape it into a ball. Place the dough on a lightly floured kitchen surface.
- Cut the dough into six large pieces or 12 small pieces. Place one piece of dough on a piece of baking paper. Place a second piece of baking paper on top and roll out the dough with a rolling pin until it is thin and flat.
- Place a large or small plate on top of the dough. Cut around the plate with a knife to make a tortilla.
- Heat a non-stick skillet over medium heat and lightly grease it. Bake the tortillas in it for two minutes on each side.
Avoid the Carbs in Corn on Keto
The carbohydrates in corn are too high to find a place in a low-carb diet like keto. Just a handful of corn kernels can throw you out of ketosis.
Also, corn is full of fructose, so it’s generally unsuitable for weight loss.
If you want to start losing weight today without constantly counting calories or exercising, try my free 30-Day Intermittent Fasting Challenge.
Carbs in Corn Keto FAQ
Is corn high in carbs?
Corn consists of ¾ carbs.
Can you eat corn on keto?
It would be best to not eat corn on keto since ¼ cup will already kick you out of ketosis.
How many net carbs are in a cup of corn?
There are 110.9 grams of net carbs in a single cup of corn.
Can corn kick you out of ketosis?
Already ¼ cup of corn can kick you out of ketosis.
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Stephan is a writer and a true man of science, holding multiple diplomas and master's degrees in different research areas. His greatest passion is closing the gap between the conventional perception of health and the latest scientific evidence – always following the data.