Cornmeal, white (Navajo)
Category: American Indian/Alaska Native Foods
Nutrition Highlights
Serving Size
Calories
397
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 (77.7%) |
| Fat | 45 (11.4%) |
| Protein | 44 (11.1%) |
| Total | 397 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 77 (77.1%) |
| Protein | 11 (11.0%) |
| Water | 5.4 (5.4%) |
| Fat | 5.0 (5.0%) |
| Ash | 1.4 (1.4%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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Cornmeal is a good source of fiber which aids digestion and helps you feel full for longer. Fiber also supports heart health
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It provides complex carbohydrates which are slowly and steadily released into the bloodstream, providing sustained energy
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Cornmeal contains antioxidants which protect cells from damage. Antioxidants have been linked to reduced risk of chronic diseases
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Being gluten-free, cornmeal is suitable for people with celiac disease or gluten sensitivity
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It is a good source of manganese which is important for bone health, wound healing and energy production
Risks
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High in calories and carbohydrates. Consuming too much can contribute to weight gain and obesity
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Contains little protein, vitamins, and minerals. Eating a diet high in refined grains like white cornmeal lacks important nutrients
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Milling process removes germ and bran, reducing fiber content. Fiber is important for digestive and heart health
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High glycemic index means it can cause a rapid rise and fall in blood sugar levels. This is unhealthy and can increase hunger
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May contain pesticide residues depending on how it was grown and processed. Organic is a safer option
Additional Information
Cornmeal, white (Navajo), is a versatile and widely consumed food product that offers several nutritional benefits. However, it is important to consider some potential risks associated with its consumption as well.
Nutritional Benefits:
1. Carbohydrates: Cornmeal is primarily composed of carbohydrates, making it an excellent source of energy. Carbohydrates are essential for fueling the body and providing the necessary energy for day-to-day activities.
2. Fiber: Cornmeal contains a significant amount of dietary fiber, which plays a crucial role in maintaining digestive health. Adequate fiber intake promotes regular bowel movements, prevents constipation, and may reduce the risk of developing certain gastrointestinal disorders.
3. Vitamins and Minerals: Cornmeal is a good source of various vitamins and minerals. It contains notable amounts of thiamine (vitamin B1), which is essential for energy metabolism. Additionally, it provides folate, a B-vitamin important for cell growth and development, and phosphorus, which is crucial for bone health.
4. Antioxidants: Cornmeal, especially the white variety, contains antioxidants like carotenoids and ferulic acid. These compounds help protect against oxidative stress and reduce the risk of chronic diseases, including certain types of cancer and heart disease.
5. Gluten-Free: Cornmeal is naturally gluten-free, making it an excellent alternative for individuals with gluten sensitivities or celiac disease. It can be used as a substitute for wheat flour in various recipes, allowing those with dietary restrictions to enjoy a wide range of dishes.
Risks:
1. High Glycemic Index: Cornmeal has a high glycemic index (GI), which means it can cause a rapid spike in blood sugar levels. This can be a concern for individuals with diabetes or those trying to manage their blood sugar levels. However, consuming cornmeal in moderation, along with other low-GI foods, can help mitigate this risk.
2. Potential for Mycotoxin Contamination: Corn, the primary ingredient in cornmeal, is susceptible to mycotoxin contamination. Mycotoxins are toxic substances produced by certain molds that can grow on corn during storage or processing. To minimize the risk, it is important to choose high-quality, properly stored cornmeal from reputable sources.
3. Nutrient Deficiencies: While cornmeal offers several nutritional benefits, it is not a complete source of essential nutrients. Relying heavily on cornmeal as a staple food without incorporating a variety of other nutrient-rich foods may lead to nutrient deficiencies over time. It is important to maintain a balanced and diverse diet to ensure adequate intake of all necessary nutrients.
In conclusion, cornmeal, white (Navajo), provides various nutritional benefits such as carbohydrates, fiber, vitamins, minerals, and antioxidants. It is a gluten-free option and can be incorporated into a well-rounded diet. However, it is crucial to be mindful of the potential risks associated with its consumption, including its high glycemic index, the possibility of mycotoxin contamination, and the need to supplement it with other nutrient-rich foods. As with any food, moderation and variety are key to maintaining a healthy and balanced diet.