Being a diabetic (especially a newly diagnosed one) can be exhausting sometimes as you find out that your breakfast staples or junk you munch throughout the day are no longer safe for you to consume. Beyond that, you get greeted with spells of lethargy and constant cravings, which you have to restrain yourself from fulfilling.
One such breakfast staple is cornbread—delicious and satisfying—a great way to wake up our senses for the day, but is cornbread bad for diabetics to consume, and if no, what is the quantity that wouldn’t cause issues, and how best do we go about it?
This article quickly explores all your worries, providing verifiable answers regarding cornbread for diabetics and guiding you to the best practice possible.
Disclaimer: This material is presented for the purpose of education and should not replace the professional medical advice of your healthcare provider.
Cornbread: What is it?
Cornbread is just a word for a cornmeal-based pastry leavened (it could also be made unleavened) with baking powder. These leavened breads are a staple in the United States, most commonly in the southern parts. It once served as a savior to those who couldn’t afford wheat bread in the past.
The more traditional cornbread eaten in the past was made with only maize, which was bound with animal fats and then boiled or baked. These cornbreads were served to African slaves, bound together with water, and baked over fire.
Today, you will commonly find cornbread as a side, often paired with fried chicken and eggs. It is also made by many fast food chains and private manufacturers, most notably Jiffy. There are numerous ways this cornmeal pastry could turn out; the flavor, texture, and density depend on the ingredients used (shortening or lard, vanilla extracts, or added wheat flour).
Is cornbread bad for diabetics?
Different regions and chefs make their cornbreads with ingredients that soothe their baking style, which means that all cornbreads don’t have the same nutritional value.
Some cornbread recipes exclude sugar and use milk or buttermilk, eggs, and shortening in addition to the cornmeal, making them not harmful to diabetics if eaten in moderation, except if lots of sugar and processed wheat flour are added.
Below are the constituents of a typical cornbread and a deep analysis of whether they are safe for diabetics or not:
Cornmeal
Cornbread’s main ingredient is cornmeal; compared to your traditional refined wheat flour (85) it has a lower glycemic index of 69 that is rated as medium according to MedicalNewsToday, as high glycemic index foods range from 70 to 100.
However, a glycemic index of 69 could still trigger blood glucose spikes, but a good thing to note about cornmeal is that it has a high amount of fiber, which is difficult for the body to breakdown easily and could prevent blood sugar spikes, making cornbread for diabetics safe if eaten in small portions occasionally.
Buttermilk or Milk
Buttermilk is usually safe for diabetics to consume as it has a low glycemic index of 35 and calorie content. Buttermilk is classified as a superfood as it is rich in minerals, protein, and vitamins. It is more like fermented milk—rich in lactic acid deposited by microorganisms, making it very beneficial to the body as it has anti-cancer and inflammatory properties and helps with acne while also aiding proper circulation, amongst others.
Buttermilk is safe for diabetics and a better option compared to all these beverages available on the counter or even sports drinks considered safe for diabetics, such as Prime Hydration, as it nourishes and provides energy to curb the lethargy we constantly face, making it a perfect fit for diabetic cornbread.
Milk, like buttermilk, is safe for diabetics and has lots of nutrients, most notably proteins. It has a glycemic index range of 30–40. However, carbs in milk can break down to sugar in your bloodstream, and having too much of it could cause a blood sugar spike, according to WebMD, but it is unlikely that the milk in cornbread would be of such harm.
Sugar
Sugar per se is not so bad when small quantities are concerned, but when you consume too much, you could place yourself at risk of blood glucose spikes. The registered dietician your doctor will refer you to will suggest better natural alternatives like stevia or coconut palm sugar.
If you have been eating cornbread before now, you should have noticed that it is relatively less sweet when compared to other breads. Most chefs don’t add much sugar, and some omit sugar from their recipes.
However, an average of 2-3 cups of sugar are used in some recipes, which could further impact the glycemic index of the cornbread. Before you consume it, you may want to have some proteins and fat to slow how quickly your body absorbs the sugar.
Can diabetics eat cornbread?
When the pan of cornbread has been sliced into equal small parts, diabetics can have one occasionally, except if the recipe is diabetic-friendly, then they could have more than a slice.
If you must consume cornbread, I will employ you to make it at home from scratch, so you should make use of only safe ingredients that would not be a trouble to you. Alternatively, you could purchase mixes that are diabetic-friendly.
When I make cornbread at home, I use almond flour since it has the lowest glycemic index of just 1. Then I use eggs, buttermilk, and stevia to sweeten (since it is known to help reduce blood sugar levels, according to MedicalNewsToday). However, don’t expect this version to taste like your typical cornbread, but it serves the purpose and is a healthier option that you could enjoy more than a slice at a time.
Pro tip: consuming some avocados (rich in monosaturated fats) and eggs or chicken before having foods with a medium to high glycemic index, like cornbread, can help prevent sugar spikes by slowing how fast sugar is absorbed into your body.
Can a diabetic eat cornbread dressing?
A cornbread dressing is typically made with broth, cornbread, herbs, spices, vegetables, eggs, and meat. It has a complex savory taste and pairs great with gravy and chicken or turkey.
Cornbread dressing has a lower glycemic index when compared to your regular cornbread, and it is made with lots of fibrous stuff like veggies and proteins like meat with no added sugar, which means diabetics can enjoy this food in moderation like all other foods.
Always consult your doctor when trying a new meal or when deciding to go back to what you used to have before you were diagnosed with diabetes.
Best cornbread for diabetics
There are numerous cornbread mixes you can find on counters in retail or offline, but most of them contain lots of sugar and added wheat flour just like Jiffy cornbread, which could translate to sugar spikes when consumed. These are the mixes I make use of, and they taste just fine while containing zero sugar:
Good Dee’s Corn Bread Baking Mix
This is one of my regular buys; it is grain-free, gluten-free, and sugar-free. It is made with almond flour instead of corn, making its glycemic index very low. In place of sugar, the product makes use of stevia, a natural sweetener. The ingredients also include baking soda, salt, flax seed, and soluble tapioca fiber.
It doesn’t taste exactly like typical cornbread, but it does just enough justice. Its texture can be likened to something in between a light, fluffy cake and cornbread. One issue you may notice is that it may not get a crispy exterior no matter what you try. Also, if you don’t enjoy the hint of sweetness, you could add some sour cream to achieve that southern-state savory taste.
Miss Jones Baking Keto Not Cornbread Muffin Mix
This is another gluten-free, sugar-free, and grain-free cornbread mix. I usually prefer these grain-free varieties for the use of almond flour instead of cornmeal, which still has a relatively high glycemic index. This mix is made with both blanched coconut and almond flour, potato starch (a gluten alternative), baking soda, and cream of tartar.
This mix has zero grams of sugar and only 3 grams of carbs; it is moist, and you would wonder how it has low carbs yet is delicious.
Final Thought
A breakfast with cornbread is always satisfying, but when dealing with diabetes, caution is required. Diabetics could have little cornbread made with cornmeal occasionally, but if portion control is not prioritized, sugar spikes could be the order of the day.
FAQ
Can diabetics eat cornbread without sugar?
Diabetics can eat cornbread without sugar; cornmeal is safe in moderation, but you have to watch the portion you consume at a time. Alternatively, you should consume cornbread with grain-free flour like almond or coconut flour.
Can type 2 diabetics eat cornbread?
Type 2 diabetes is a very common condition; excessive urination and tiredness are among the common symptoms. Type 2 diabetics can have cornbread in moderation occasionally.
