Corn flour, blue (harina de maiz morado)
Category: Cereal Grains & Pasta Characteristics: Whole Grain
Nutrition Highlights
Serving Size
Calories
25
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 20 (81.4%) |
| Fat | 3.2 (12.6%) |
| Protein | 2.4 (9.6%) |
| Total | 25 (100%) |
Serving: 1 tbsp [7g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 5.1 (73.9%) |
| Water | 0.7 (10.8%) |
| Protein | 0.6 (8.8%) |
| Fat | 0.4 (5.1%) |
| Ash | 0.1 (1.4%) |
| Total | 6.9 (100%) |
Serving: 1 tbsp [7g]
Benefits
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High in fiber which aids digestion and makes you feel full for longer
-
Contains antioxidants like anthocyanins which may help reduce inflammation and protect cells from damage
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Rich in vitamins and minerals like magnesium, phosphorus, folate and niacin that support overall health
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Whole grains provide complex carbohydrates that help control blood sugar levels
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Blue corn has a nutty, slightly sweet flavor that adds visual appeal and variety to recipes
Risks
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High in calories and carbohydrates. Consuming too much can contribute to weight gain if not balanced with physical activity and overall calorie needs
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Contains gluten which can cause digestive issues for those with celiac disease or gluten sensitivity
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May contain traces of mycotoxins from mold growth if not properly stored. Long term exposure to high levels can potentially increase cancer risk
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Whole grain contains phytic acid which can inhibit absorption of minerals like iron and zinc if not soaked or fermented before consuming
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Blue pigment may cause blue-green stools which is harmless but can be alarming to see
Additional Information
Corn flour, whole-grain, blue (harina de maiz morado) is a unique and nutritious food product that offers several health benefits. Derived from blue corn, this flour is rich in essential nutrients and can be a valuable addition to a balanced diet. However, it is important to consider some potential risks associated with its consumption as well.
One of the primary attributes of blue corn flour is its whole-grain nature. Unlike refined flours, which undergo processing that removes the bran and germ, whole-grain flours retain these nutritious components. The bran contains dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels. The germ is rich in healthy fats, vitamins, and minerals, such as vitamin E, magnesium, and zinc, which support overall health and well-being.
Furthermore, blue corn flour is known for its vibrant color, which is indicative of its high content of anthocyanins. Anthocyanins are powerful antioxidants that have been associated with various health benefits, including reduced inflammation, improved cardiovascular health, and enhanced cognitive function. These antioxidants also contribute to the flour's potential anti-cancer properties.
The high fiber content in blue corn flour can help promote a healthy digestive system and prevent constipation. Additionally, the presence of complex carbohydrates in this flour provides a steady release of energy, making it a suitable choice for individuals seeking sustained energy levels throughout the day.
Moreover, blue corn flour is naturally gluten-free, making it an excellent option for individuals with celiac disease or gluten sensitivities. It can be used as a substitute for wheat flour in a variety of recipes, including baked goods and bread, providing a safe alternative for those following a gluten-free diet.
While blue corn flour offers numerous nutritional benefits, it is essential to be mindful of potential risks. As with any food product, moderation is key. Blue corn flour is still a source of calories and carbohydrates, so excessive consumption could contribute to weight gain or blood sugar imbalances. It is important to incorporate blue corn flour as part of a well-balanced diet that includes a variety of other nutrient-dense foods.
Additionally, some individuals may experience allergies or sensitivities to corn products. If you have a known corn allergy or sensitivity, it is crucial to avoid blue corn flour and opt for alternative flours that suit your dietary needs.
In conclusion, blue corn flour, whole-grain, offers several nutritional benefits due to its whole-grain nature, rich anthocyanin content, and gluten-free properties. It provides dietary fiber, antioxidants, and essential nutrients that support digestive health, cardiovascular health, and overall well-being. However, it is important to consume blue corn flour in moderation and be aware of any potential allergies or sensitivities. Incorporating this unique flour into a diverse and balanced diet can contribute to a healthy and nutritious eating plan.