Cornmeal, degermed, yellow
Category: Cereal Grains & Pasta Characteristics: Unenriched
Nutrition Highlights
Serving Size
Calories
581
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 (85.8%) |
| Protein | 45 (7.7%) |
| Fat | 25 (4.3%) |
| Total | 581 (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
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Rich 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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Provides manganese which is important for bone health and metabolism
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Contains phosphorus which is important for bone and teeth health
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Provides B vitamins like niacin, thiamin and folate which are important for energy production and cell function
Risks
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Low in fiber and nutrients since it is degermed. The germ portion of corn is high in fiber, vitamins, and minerals
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Lacking in B vitamins like thiamin, riboflavin, and niacin since it is unenriched. These vitamins are important for energy metabolism
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Low in protein since corn is not a complete protein on its own. Needs to be combined with legumes or other grains for complete amino acid profile
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May cause blood sugar spikes since cornmeal is high on the glycemic index. Frequent consumption could increase risk of diabetes
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Yellow color indicates it likely contains no antioxidant phytonutrients like carotenoids that are found in corn with bran and germ intact
Additional Information
Cornmeal, degermed, unenriched, yellow is a versatile and widely consumed food product that offers several nutritional benefits. However, it also has certain risks associated with its consumption. Let's delve into the nutritional aspects of this item in less than 500 words.
Starting with the benefits, cornmeal is a good source of carbohydrates, providing the body with energy. It contains dietary fiber, which aids in digestion, helps regulate blood sugar levels, and promotes a feeling of fullness, making it beneficial for weight management. Additionally, the fiber content supports a healthy gut by promoting regular bowel movements and preventing constipation.
Yellow cornmeal is rich in essential vitamins and minerals. It contains B-vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), and folate (B9). These vitamins play crucial roles in energy production, nerve function, and the formation of red blood cells. Folate is particularly important for pregnant women as it helps prevent neural tube defects in developing babies.
Furthermore, cornmeal is a good source of iron, magnesium, and phosphorus. Iron is essential for the production of hemoglobin, which carries oxygen throughout the body. Magnesium is involved in over 300 biochemical reactions and is important for bone health, muscle function, and energy metabolism. Phosphorus is necessary for the formation and maintenance of strong bones and teeth.
However, there are some risks associated with consuming degermed, unenriched cornmeal. Degermination is a process that removes the germ of the corn kernel, which contains valuable nutrients such as healthy fats, vitamin E, and phytochemicals. Consequently, degermed cornmeal may have a lower nutrient content compared to whole cornmeal.
Unenriched cornmeal lacks the additional nutrients that are often added during the enrichment process. Enrichment involves adding nutrients like niacin, riboflavin, thiamin, and iron back into the cornmeal after processing. Without enrichment, the levels of these essential nutrients may be lower, potentially leading to deficiencies if cornmeal is a staple food in one's diet.
To mitigate these risks, individuals can opt for whole cornmeal rather than degermed, unenriched cornmeal. Whole cornmeal retains the germ, which contains valuable nutrients. Additionally, choosing enriched cornmeal ensures the presence of essential vitamins and minerals, which are crucial for overall health.
In conclusion, cornmeal, degermed, unenriched, yellow is a versatile food product that offers several nutritional benefits. It is a good source of carbohydrates, dietary fiber, B-vitamins, iron, magnesium, and phosphorus. However, degermination and lack of enrichment can lead to reduced nutrient content, potentially posing risks for nutrient deficiencies. Opting for whole cornmeal and enriched varieties can help maximize the nutritional benefits of this food product. As with any food, moderation and a balanced diet are key to reaping the benefits while minimizing potential risks.