Cornmeal, degermed, white
Category: Cereal Grains & Pasta Characteristics: Unenriched
Nutrition Highlights
Serving Size
Calories
582
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 | 499 (85.7%) |
| Protein | 45 (7.7%) |
| Fat | 25 (4.3%) |
| Total | 582 (100%) |
Serving: 1 cup [157g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 125 (79.4%) |
| Water | 18 (11.2%) |
| Protein | 11 (7.1%) |
| Fat | 2.7 (1.8%) |
| Ash | 0.8 (0.5%) |
| Total | 157 (100%) |
Serving: 1 cup [157g]
Benefits
-
Provides carbohydrates that can be a good source of energy. Cornmeal is made of maize which is high in complex carbohydrates
-
Contains small amounts of protein. The protein in cornmeal contains all essential amino acids which are important for growth and repair of cells in the body
-
Rich in dietary fiber. Fiber aids digestion and helps promote regularity
-
Contains B vitamins. B vitamins help convert food into fuel for the body and are important for energy production
-
Low in fat. Cornmeal in its natural form is low in total fat and saturated fat which is beneficial for heart health
Risks
-
Low in fiber and nutrients since it is degermed and unenriched. The germ and bran portions of corn are removed which contain fiber, vitamins and minerals
-
Lacking in B vitamins like thiamin, riboflavin, niacin and folate since it is unenriched. These vitamins play important roles in energy production and cell function
-
Low in antioxidants since the germ and bran contain antioxidants like vitamin E, phytochemicals. Antioxidants help reduce oxidative stress and chronic disease risk
-
Higher glycemic index compared to whole corn since fiber is removed. Can cause blood sugar spikes and increased hunger
-
May displace more nutritious whole grains from the diet if consumed in large amounts as a staple food
Additional Information
Cornmeal, degermed, unenriched, white is a versatile and widely consumed food product derived from corn. While it offers certain nutritional benefits, it also presents some risks due to its processing and lack of enrichment.
Starting with the nutritional benefits, cornmeal is a good source of carbohydrates, providing energy for the body. It contains dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels. Additionally, cornmeal is naturally gluten-free, making it suitable for individuals with gluten sensitivities or celiac disease.
Cornmeal also contains essential minerals such as iron, phosphorus, and magnesium. Iron is crucial for the production of red blood cells and the prevention of iron-deficiency anemia. Phosphorus plays a vital role in bone health, while magnesium contributes to various physiological functions, including nerve and muscle function.
Furthermore, cornmeal is rich in B-vitamins, particularly thiamin (vitamin B1) and niacin (vitamin B3). Thiamin is important for the metabolism of carbohydrates and the proper functioning of the nervous system. Niacin aids in energy production, DNA repair, and supports cardiovascular health.
However, there are certain risks associated with consuming degermed, unenriched, white cornmeal. Degermination is a process that removes the germ of the corn kernel, which contains valuable nutrients such as vitamin E, essential fatty acids, and antioxidants. Therefore, degermed cornmeal lacks these beneficial components, potentially leading to a less nutritious end product.
Additionally, unenriched cornmeal lacks the essential vitamins and minerals that are often added to enrich other refined grain products. Many countries have regulations requiring the fortification of cornmeal with nutrients like folic acid, iron, and other B-vitamins to address potential nutrient deficiencies. Without enrichment, individuals relying heavily on unenriched cornmeal as a dietary staple may be at risk of inadequate intake of these vital nutrients.
Moreover, the consumption of white cornmeal, which has undergone significant processing, may lead to a higher glycemic index compared to whole grain cornmeal. Foods with a high glycemic index can cause a rapid increase in blood sugar levels, potentially posing a risk for individuals with diabetes or those at risk of developing it. It is important for individuals with diabetes or blood sugar management concerns to monitor their intake of white cornmeal and balance it with other low glycemic index foods.
In conclusion, cornmeal, degermed, unenriched, white has both nutritional benefits and risks. It is a good source of carbohydrates, dietary fiber, minerals, and B-vitamins. However, the degermination process removes valuable nutrients, and the lack of enrichment may result in inadequate intake of essential vitamins and minerals. Additionally, the high glycemic index of white cornmeal can be problematic for individuals with diabetes or blood sugar management concerns. To optimize the nutritional value of cornmeal, it is advisable to choose whole grain or enriched variants whenever possible.