For comparison, one medium sweet potato provides 27 grams of carbs . Corn is generally too high in carbs, but some keto dieters might be able to consume a small amount of corn or half a sweet potato and remain in ketosis.
The Different Forms of Corn
Corn is transformed by manufacturers into many different kinds of food, including tortilla chips and popcorn. However, with the exception of popcorn and corn oil, corn-based food products should be off the keto menu.
Corn starch is a fine white powder made from corn kernel seeds that is added to many recipes and food products. Just one-quarter cup serving of corn starch has around 24 grams of net carbs, so most keto professionals advise you avoid corn starch on keto .
The same goes for corn syrup, which is a sweet syrup derived from the naturally occurring sugars in corn. Unsurprisingly, this sugary syrup isn’t keto-approved.
Processed and Refined Corn Products
Highly processed and refined versions of corn, such as tortilla chips and taco shells, are especially high in carbs and will probably push you out of ketosis.
Corn oil is a keto-friendly refined grain oil containing zero carbohydrates. One camp of health advocates points out that corn oil shouldn’t be used for cooking at higher temperatures due to the chemical structure because the polyunsaturated fats can break down into toxic compounds and are less stable than saturated fats like those found in coconut oil.
Grab Some Popcorn!