Is Sweet Corn Keto-Friendly? A Complete Guide for Low-Carb Dieters

Nothing like biting into freshly cooked sweetcorn, especially corn on the cob-lathered with butter. Yum! Sweet corn is a very popular vegetable as it can be mixed in salads, used for BBQs and just a fabulous side dish to most meals.

Today, we ask the question, can it be enjoyed on the keto diet? Let’s take a look and see where it stands on the ketogenic diet.

What Is the Keto Diet?

The keto diet is a low-carb, high-fat diet which is designed to put your body into ketosis. When your body is in ketosis, your body burns fat instead of using carbohydrates. Keto dieters will keep a close on their carbohydrates daily intake to around 20g-50g per day. One of the main reasons why keto dieters are strict with carbs- needing to be mindful of what is consumed and that does include veg!

Here’s the Breakdown: Sweet Corn

A little confusing, but sweet corn is classed as a vegetable, however based on its carb content, it acts just like a grain…take a look! (Based on 165 grams)

Right, so as you can see, the net carbs are 24g per 165g serving. That could very much well pose a challenge for anyone on the keto diet.

Is it Keto Friendly?

No, unfortunately. In large portions it can easily kick you out of ketosis. Even if you were to keep it at 165g, you really are taking up your daily allowance, which again could kick you out of ketosis. Like we have mentioned before, it’s key to watch your carb intake, between 20g-50g and eating sweetcorn can easily exceed that limit!

So That’s a No Then?

No, we don’t think so. We don’t think you have to avoid sweetcorn altogether. I get that at times you might really crave it (and trust me I have). Why not just have a sprinkle on your salad or keto dish like a tablespoon or two?

The Alternatives

We think these alternatives might help kick your cravings and still keep you in ketosis. We don’t want you kicked out of ketosis, do we?!

1. Cauliflower – A must on the keto diet. Such a great vegetable for most dishes on keto. It can be used for keto cornbread and used as a sprinkle on your salad.
2. Courgette– Thinly sliced or diced, courgette can offer a slightly sweet taste that mimics corn in certain recipes.
3. Baby Corn – In small amounts, baby corn is much lower in carbohydrates and can be a suitable replacement.

How to Enjoy Sweet Corn on Keto (If at All)

You can enjoy sweet corn on keto, the key to it is in moderation. I have some tips to help you enjoy and stay in ketosis:

1. Small portions, a tablespoon or two should be fine.
2. Enjoy with low carb veg. You really don’t want too many high carb veg or you will definitely be kicked out of ketosis. 
3. Keep track of your carbs. Have some sweet corn, but be careful to track what else you eat so you don’t go over your daily carb intake.

Final say…

We have found that sweet corn is not very keto-friendly. At 165g serving the net carbs are 25g, which is terribly high when most keto dieters aim for 20g-50g. However, as we have discussed, if you are craving it, we suggest you lower your servings to a tablespoon or two. Very small amounts. Lastly, you must keep a close eye on your carb intake as you can easily be kicked out of ketosis.

By making smart food choices, you can stay on track while still satisfying your cravings.

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