Cornmeal, yellow
Category: Cereal Grains & Pasta Characteristics: Whole Grain
Nutrition Highlights
Serving Size
Calories
443
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 | 375 (84.7%) |
| Protein | 40 (8.9%) |
| Fat | 39 (8.9%) |
| Total | 443 (100%) |
Serving: 1 cup [122g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 94 (76.9%) |
| Water | 13 (10.3%) |
| Protein | 9.9 (8.1%) |
| Fat | 4.4 (3.6%) |
| Ash | 1.4 (1.1%) |
| Total | 122 (100%) |
Serving: 1 cup [122g]
Benefits
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High in fiber which aids digestion and makes 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 complex carbohydrates that give a sustained release of energy
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Whole grain cornmeal is a good source of magnesium which helps regulate blood pressure and is beneficial for heart health
Risks
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High in carbohydrates and calories if consumed in large amounts. Can contribute to weight gain
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Contains gluten which may cause digestive issues for those with celiac disease or gluten sensitivity
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May cause allergic reactions in individuals with corn allergies
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High glycemic index food, so can cause blood sugar spikes if consumed without other foods or in large portions
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May contain traces of mycotoxins like aflatoxins depending on growing and storage conditions of the corn. Long term exposure to high levels can increase cancer risk
Additional Information
Cornmeal, whole-grain, yellow is a versatile food product that can offer several nutritional benefits when incorporated into a balanced diet. However, it is important to be aware of potential risks associated with its consumption. Let's delve into the primary attributes and secondary attributes of this food item to understand its nutritional profile more comprehensively.
Primary Attribute: Whole-Grain
The primary attribute of cornmeal being whole-grain is crucial as it indicates that it contains all parts of the grain, including the bran, germ, and endosperm. This makes it a rich source of dietary fiber, essential vitamins, minerals, and antioxidants. Whole-grain cornmeal can contribute to improved digestion, weight management, and reduced risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer.
Secondary Attributes:
1. Yellow: The yellow color of cornmeal is due to the presence of carotenoids, particularly lutein and zeaxanthin. These antioxidants can support eye health by reducing the risk of age-related macular degeneration and cataracts.
Nutritional Benefits:
1. Fiber: Cornmeal is a good source of dietary fiber, which aids in maintaining a healthy digestive system, preventing constipation, and promoting a feeling of fullness. Consuming fiber-rich foods like whole-grain cornmeal can also help regulate blood sugar levels and lower cholesterol levels.
2. Vitamins and Minerals: Whole-grain cornmeal contains essential vitamins and minerals, including vitamin B6, thiamin, niacin, magnesium, and phosphorus. These nutrients play a vital role in energy production, brain function, bone health, and maintaining a healthy immune system.
3. Antioxidants: The carotenoids present in yellow cornmeal act as antioxidants, protecting the body against harmful free radicals and reducing the risk of chronic diseases.
4. Gluten-Free: Cornmeal is naturally gluten-free, making it a suitable option for individuals with celiac disease or gluten intolerance. It can be used as a substitute for wheat flour in various recipes, allowing those with gluten sensitivities to enjoy a wide range of dishes.
Risks and Considerations:
1. High Glycemic Index: Cornmeal has a relatively high glycemic index, meaning it can cause a rapid increase in blood sugar levels. Individuals with diabetes or those aiming to manage their blood sugar levels should consume cornmeal in moderation and pair it with protein or fiber-rich foods to minimize the impact on blood sugar.
2. Potential Contamination: Corn is commonly genetically modified (GMO), and non-organic cornmeal may contain traces of pesticides and herbicides. Opting for organic or non-GMO cornmeal can help reduce potential exposure to these substances.
3. Caloric Density: Cornmeal is relatively high in calories, so portion control is crucial, especially for individuals aiming to lose or maintain weight. Balancing the amount of cornmeal consumed with other nutrient-dense foods is essential for a well-rounded diet.
In conclusion, yellow, whole-grain cornmeal offers several nutritional benefits, including fiber, vitamins, minerals, and antioxidants. It can support digestive health, eye health, and provide essential nutrients. However, it is important to be mindful of its high glycemic index, potential contamination, and caloric density. Incorporating cornmeal into a balanced diet, along with other whole foods, can contribute to a healthy and nutritious eating pattern.