Corn flour, yellow
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
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High in fiber which aids digestion and helps you feel full for longer
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Contains antioxidants like lutein and zeaxanthin which are good for eye health
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Rich in manganese which helps the body form connective tissue, bones, and sex hormones
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Provides vitamin B1 which is important for converting food into energy
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Contains phosphorus which helps build strong bones and teeth
Risks
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High in calories if consumed in large amounts. As a whole grain, it provides carbohydrates which can contribute to weight gain
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Contains moderate amounts of sodium which may not be suitable for those needing to watch their sodium intake such as people with high blood pressure
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May cause allergic reactions in individuals with corn allergies
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Gluten-containing, so not suitable for those with celiac disease or gluten sensitivity
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Higher in carbohydrates and lower in protein compared to other grains like quinoa, so not ideal as a primary source of nutrition
Additional Information
Corn flour, whole-grain, yellow, is a versatile and widely consumed food product that offers several nutritional benefits. Derived from ground yellow corn, this type of flour provides essential nutrients and can be a valuable addition to a balanced diet. However, it is important to consider both the advantages and potential risks associated with its consumption.
One of the primary attributes of yellow corn flour is its status as a whole-grain product. Whole grains are rich in dietary fiber, which plays a crucial role in maintaining a healthy digestive system. Consuming foods high in fiber can aid in preventing constipation, regulating bowel movements, and reducing the risk of developing certain gastrointestinal disorders. Additionally, dietary fiber promotes satiety, helping to control appetite and manage weight.
Furthermore, yellow corn flour contains a variety of vitamins and minerals. It is a good source of B vitamins, including thiamine (B1), niacin (B3), and folate (B9). These vitamins are essential for energy production, nervous system function, and the formation of red blood cells. Yellow corn flour also provides minerals such as magnesium, phosphorus, and manganese, which contribute to bone health, enzyme function, and antioxidant activity within the body.
Another benefit of yellow corn flour is its relatively low fat content. It can be a suitable alternative to higher-fat flours in baking and cooking, helping to reduce overall calorie intake. However, it is important to note that corn flour is not entirely fat-free, and its fat content may vary depending on the specific product.
Despite its numerous nutritional benefits, there are some potential risks associated with consuming yellow corn flour. One primary concern is its high glycemic index (GI), which means 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. However, incorporating yellow corn flour into a balanced meal that includes protein, healthy fats, and fiber-rich foods can help mitigate the impact on blood sugar.
Additionally, individuals with celiac disease or gluten sensitivity should exercise caution when consuming yellow corn flour or any other grain-based product. While corn itself does not contain gluten, cross-contamination during processing and packaging may occur. Therefore, it is crucial to choose certified gluten-free corn flour if following a gluten-free diet.
In conclusion, yellow corn flour, as a whole-grain product, offers several nutritional benefits. It is a good source of dietary fiber, vitamins, and minerals, promoting digestive health, energy production, and overall well-being. However, individuals should be mindful of its high glycemic index and potential gluten contamination. As with any food product, moderation and balance are key to incorporating yellow corn flour into a healthy diet.