Are Cornmeals Nutrient-Rich?
Cornmeal, whether coarse or fine, is made from maize or corn. They can be a good option for individuals who choose to follow a gluten-free diet. Furthermore, research indicates that cornmeal promotes digestion and supports heart health, making it a widely recommended addition to one's diet for improved overall health and immunity. Compared to most other corn-based foods, cornmeal is considered an ideal product by nutritionists, providing a higher boost of energy through carbohydrates. It also comprises an array of essential vitamins and minerals that can enhance systemic health.
Cornmeal can easily be used in various cuisines to prepare dishes like polenta, fritters, and cornbreads. Corn meals based on whole grains are considered good sources of thiamin, magnesium, and selenium. Common cornmeal products available in global markets, such as dried corn, grits, polenta, and masa flour, can be excellent sources of both vitamin B6 and folate. Foods primarily derived from corn, like popcorn, cornmeal, and grits, are all products prepared or manufactured from dried corn kernels. Ground corn kernels are also used to produce these commercial corn-based products.
What Is the Nutritional Content of Cornmeals?
According to the nutrition information given by the USDA (United States Department of Agriculture), approximately 3.53 ounces (100 grams) of whole-grain cornmeal is as follows:
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Fat: 0.063 ounces.
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Sodium: 0.00025 ounces.
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Potassium: 0.005 ounces.
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Carbohydrates: 2.79 ounces.
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Fiber: 0.141 ounces.
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Sugars: 0.06 ounces.
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Protein: 0.25 ounces.
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Energy: 370 kilocalories.
A 3.53-ounce serving of cornmeal would approximately contain around 220 calories, with most of the calories derived from carbohydrates. In total, a single serving of cornmeal would yield around 2.79 ounces of carbohydrates, primarily comprising a high content of starch. One can also expect to gain nearly 0.141 ounces of essential fiber per serving, which can aid in digestion. The glycemic index (GI) of cornmeal is approximately estimated to be around 68 to 69, depending on the preparation method one chooses. When cornmeals are cooked with water, the GI would be around a value of 68, indicating it is not exactly a low GI meal but rather a moderate GI meal. It would be advisable for diabetics or prediabetics to consult with a registered dietician regarding the inclusion of cornmeal in regular meals.
Cornmeal is also low in fat and can easily be a part of a low-fat diet. Most of these fats are heart-healthy unsaturated fats. There is approximately around 0.063 ounces of saturated fat per 3.53 ounces of cornmeal. Cornmeal would approximately provide around 0.25 ounces of protein per 3.53 ounces serving, indicating it is a good source of macronutrients. This can be compared to the protein content of quinoa grain and slightly more than conventional oatmeal or couscous preparations.
According to the nutritional assessment by the USDA, a single serving of cornmeal would provide around 0.00113 ounces (32 milligrams) of magnesium, which is up to 20 percent of the daily value needed for magnesium. It can also yield up to 0.0035 ounces (99 milligrams) of phosphorus, or up to 11.5 percent of the daily value needed, and 0.005 ounces of potassium, or up to 3.5 percent of the daily value. This indicates that all the essential vitamins found in cornmeal can be crucial for body metabolism.
What Are the Health Benefits of Cornmeal?
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A single (3.53 ounces) serving of cornmeal can yield almost 0.141 ounces of fiber, which means that this can be helpful for stimulating regular bowel movements and for adding bulk to stools, aiding in digestion. Nutrition experts also recommend a high-fiber diet for improving cardiovascular health as well.
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The fiber content found in cornmeal can make it a useful addition to almost any healthy or balanced diet, such as a low-fat or high-fiber diet. Nutrition research shows that this can be beneficial for individuals looking forward to sustaining a healthy weight and losing weight in a healthy way. This can be helpful in preventing central obesity in individuals.
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Nutrition research shows that a diet comprising selenium nutrients would be useful in preventing the risk of cardiovascular disease development. As cornmeals are good sources of selenium, they can definitely be heart-healthy; because they contain monounsaturated fats.
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Cornmeal, a natural derivative product from corn, is certainly considered a popular gluten-free grain. Hence, it can be a good addition for all individuals following a gluten-free diet or those who have gluten intolerance, celiac disease, or gluten sensitivity.
However, it is wiser to read the cornmeal nutrition or product label to ensure that it is not processed or prepared in facilities that process gluten-containing foods.
Is It Possible to Have Allergies to Cornmeals?
Allergies to cornmeal or even to corn are usually uncommon, but they can occur in individuals with certain allergies or predispositions. If someone notices any possible allergic symptoms such as wheezing, diarrhea, inflamed skin, hives, or difficulty breathing after consuming corn-based content or products, they should immediately report the condition to a professional healthcare provider or allergist.
How Are Cornmeals Stored and Used?
Cornmeal is available in different colored varieties, such as yellow, white, and blue, with a yellow-colored meal being the most commonly found variety. It is also available in different versions, such as coarse, medium, or fine-grind meals. Stone-ground cornmeal can be easily refrigerated but typically does not last for more than four to five months. Similarly, degerminated cornmeals can be refrigerated or ideally kept in a cool, dry area, where they may last longer for up to seven to eight months. Cornmeals can also be easily frozen and can last for up to two years this way.
One can easily prepare cornmeals at home by mixing the versions you have purchased with water and butter, then thickening it over the stovetop. One can use it as a thickener for cornbread or to thicken soups as well. Polenta is a popular Italian cornmeal dish that is cooked into a porridge, much like how one cooks grits. One can also fry, bake, or grill cornmeals, turning them into wedges, bread, or side dishes for meat, stews, and more.
Conclusion
In conclusion, cornmeal is a gluten-free food that offers an array of multivitamins and nutrients. It can easily be added to global health diets. Cornmeal is a healthy and gluten-free food that can enhance many different types of diets. It adds flavor and nutrition to various dishes, making it a versatile choice for meals around the world.
