Corn flour, white
Category: Cereal Grains & Pasta Characteristics: Whole Grain
Nutrition Highlights
Serving Size
Calories
422
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 | 359 (85.1%) |
| Fat | 41 (9.6%) |
| Protein | 32 (7.7%) |
| Total | 422 (100%) |
Serving: 1 cup [117g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 90 (76.8%) |
| Water | 13 (10.9%) |
| Protein | 8.1 (6.9%) |
| Fat | 4.5 (3.9%) |
| Ash | 1.7 (1.5%) |
| Total | 117 (100%) |
Serving: 1 cup [117g]
Benefits
-
High in fiber which aids digestion and helps you feel full for longer
-
Contains antioxidants like ferulic acid and phytosterols which protect cells from damage
-
Rich in manganese which helps the body form connective tissue, bones, and sex hormones
-
Provides vitamin B1 which converts food into energy and supports nervous system function
-
Good source of phosphorus which is important for bone health and cellular function
Risks
-
High in calories and carbohydrates. Consuming too much can contribute to weight gain
-
Contains gluten which can cause digestive issues for people with celiac disease or gluten sensitivity
-
Lacks fiber, vitamins, minerals and other nutrients found in whole grains. Overly processed
-
High glycemic index food can cause blood sugar spikes and crashes
-
May contain traces of mycotoxins like aflatoxins depending on quality of corn used. Long term exposure is linked to increased cancer risk
Additional Information
Corn flour, whole-grain, white, is a versatile food product that offers several nutritional benefits, but also poses certain risks when consumed in excess. Let's delve into the primary attributes, as well as the secondary attributes, of this particular type of corn flour.
The primary attribute of whole-grain corn flour is its whole-grain nature. Whole-grain products retain all parts of the grain, including the bran, germ, and endosperm, which provides a range of essential nutrients. Whole-grain corn flour is a good source of dietary fiber, offering around 6 grams per 100 grams. Fiber plays a crucial role in maintaining digestive health, preventing constipation, and reducing the risk of developing chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer.
Secondary attributes of white corn flour include its refined nature and color. While refining the corn flour removes the bran and germ, it also results in a finer texture and lighter appearance. However, this refinement process also diminishes the nutritional value of the corn flour. Compared to whole-grain corn flour, white corn flour contains significantly less fiber and fewer essential nutrients. Therefore, it is important to keep in mind that the nutritional benefits of white corn flour are considerably lower than those of whole-grain corn flour.
On the positive side, white corn flour is a good source of carbohydrates, providing energy for the body. It also contains some protein, although in smaller amounts compared to other protein-rich foods. Additionally, white corn flour is naturally gluten-free, making it a suitable option for individuals with gluten sensitivities or celiac disease.
However, it is crucial to be aware of the risks associated with consuming white corn flour. Due to its refined nature, it has a high glycemic index, meaning it can cause a rapid increase in blood sugar levels. This can be problematic for individuals with diabetes or those trying to manage their blood sugar levels. Therefore, it is advisable to consume white corn flour in moderation and pair it with other foods that have a lower glycemic index to help mitigate its impact on blood sugar levels.
Furthermore, white corn flour is often used in the production of processed food products such as tortillas, snacks, and baked goods. These processed foods may contain added sugars, unhealthy fats, and high levels of sodium, which can contribute to weight gain, increased risk of heart disease, and other health issues when consumed excessively.
In conclusion, while whole-grain corn flour offers numerous nutritional benefits due to its high fiber content and retention of essential nutrients, white corn flour, being a refined product, has significantly lower nutritional value. It can still serve as a source of carbohydrates and protein, and is suitable for individuals with gluten sensitivities. However, its high glycemic index and potential association with processed foods should be taken into consideration when incorporating it into a balanced diet. As with any food, moderation is key to ensuring a healthy and well-rounded nutritional intake.