Cornmeal, blue (Navajo)
Category: American Indian/Alaska Native Foods
Nutrition Highlights
Serving Size
Calories
398
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 | 308 (77.3%) |
| Fat | 49 (12.3%) |
| Protein | 42 (10.5%) |
| Total | 398 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 77 (76.9%) |
| Protein | 10 (10.4%) |
| Water | 5.7 (5.7%) |
| Fat | 5.4 (5.4%) |
| Ash | 1.5 (1.5%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
-
High in fiber which aids digestion and helps you feel full for longer
-
Contains antioxidants which protect cells from damage
-
Provides manganese which is important for bone health, metabolism and nerve function
-
Rich in B vitamins which are important for energy production and red blood cell formation
-
Low in fat and calories making it a healthier choice than white flour products
Risks
-
High in carbohydrates and calories if consumed in large amounts. Can contribute to weight gain
-
Contains little protein or fat. Not a balanced source of nutrients on its own
-
May cause digestive issues like gas and bloating if intolerant to grains
-
Ground corn has a high glycemic index which can cause blood sugar spikes
-
May contain traces of aflatoxins which are toxic byproducts from mold growth on corn. Risk is low with proper storage
Additional Information
Cornmeal, blue (Navajo), also known as blue cornmeal, is a versatile and nutritious food product that offers several health benefits. Derived from blue corn, this unique variety of cornmeal has gained popularity due to its vibrant color and distinct flavor. Let's explore the nutritional benefits and potential risks associated with consuming blue cornmeal.
Nutritional benefits:
1. Rich in antioxidants: Blue cornmeal contains a higher concentration of antioxidants compared to its yellow or white counterparts. These antioxidants, specifically anthocyanins, are responsible for the blue pigment and offer numerous health benefits. They help protect the body against oxidative stress, reduce inflammation, and may lower the risk of chronic diseases such as heart disease and certain types of cancer.
2. High in dietary fiber: Blue cornmeal is an excellent source of dietary fiber. Fiber plays a crucial role in maintaining a healthy digestive system by promoting regular bowel movements and preventing constipation. Additionally, a high-fiber diet can help control blood sugar levels, improve cholesterol levels, and contribute to weight management by promoting feelings of fullness.
3. Packed with essential nutrients: Blue cornmeal contains several essential nutrients, including iron, magnesium, phosphorus, and zinc. Iron is vital for oxygen transport and energy production, while magnesium and phosphorus contribute to bone health and proper muscle function. Zinc is necessary for a strong immune system and supports wound healing.
4. Gluten-free alternative: Blue cornmeal is naturally gluten-free, making it an excellent option for individuals with gluten intolerance or celiac disease. It can be used as a substitute for wheat flour in various recipes, allowing those with dietary restrictions to enjoy baked goods and other dishes.
Potential risks:
1. Caloric density: Like other cornmeal varieties, blue cornmeal is relatively high in calories. While it offers several nutritional benefits, moderation is key, especially for individuals following a calorie-restricted diet or trying to lose weight. Portion control is essential to prevent excessive calorie intake.
2. Potential for mycotoxins: Corn, including blue corn, is susceptible to mycotoxin contamination. Mycotoxins are toxic substances produced by certain molds and can pose health risks when consumed in large quantities. However, proper storage and processing techniques can significantly reduce the risk of mycotoxin contamination.
3. Phytic acid content: Blue cornmeal, like other whole grains, contains phytic acid, which can hinder the absorption of certain minerals such as iron, zinc, and calcium. While this may be a concern for individuals with mineral deficiencies, a varied and balanced diet can easily compensate for any potential nutrient loss.
In conclusion, blue cornmeal offers several nutritional benefits, including antioxidants, dietary fiber, and essential nutrients. It is a gluten-free alternative and can be incorporated into a balanced diet. However, individuals should be mindful of its caloric density, potential mycotoxin contamination, and the presence of phytic acid. As with any food, moderation and variety are key to maintaining a healthy and well-rounded diet.