Cornmeal, yellow (Navajo)
Category: American Indian/Alaska Native Foods
Nutrition Highlights
Serving Size
Calories
384
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 | 292 (75.9%) |
| Fat | 53 (13.8%) |
| Protein | 39 (10.3%) |
| Total | 384 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 73 (72.9%) |
| Water | 10 (10.2%) |
| Protein | 9.9 (9.9%) |
| Fat | 5.9 (5.9%) |
| Ash | 1.2 (1.2%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
-
High in fiber which aids digestion and promotes regularity
-
Contains antioxidants like lutein and zeaxanthin which promote eye health
-
Rich in manganese which supports bone health and metabolism
-
Provides magnesium which helps regulate blood pressure and muscle/nerve function
-
Contains phosphorus which helps build strong bones and teeth
Risks
-
High in carbohydrates and calories if consumed in large amounts. Can contribute to weight gain
-
Contains little protein or fiber which can lead to blood sugar spikes and crashes
-
May contain traces of aflatoxins which are toxic and carcinogenic molds that can grow on corn
-
Gluten-free but may still cause issues for people with corn or gluten allergies or sensitivities
-
Lacks variety of essential nutrients found in whole grains, vegetables, fruits and other foods
Additional Information
Cornmeal, yellow (Navajo), is a versatile and widely consumed food product that offers several nutritional benefits. However, it is essential to consider both the positive aspects and potential risks associated with its consumption.
Nutritional Benefits:
1. Carbohydrates: Yellow cornmeal is primarily composed of carbohydrates, which serve as the body's main source of energy. It provides a steady release of glucose, aiding in sustained energy levels throughout the day.
2. Dietary Fiber: Cornmeal contains a significant amount of dietary fiber, which promotes healthy digestion and helps prevent constipation. Fiber also aids in weight management by promoting a feeling of fullness, reducing overeating, and maintaining a healthy weight.
3. Vitamins and Minerals: Yellow cornmeal is a good source of essential vitamins and minerals. It contains significant amounts of thiamin (vitamin B1), which plays a crucial role in energy metabolism. Additionally, it provides moderate amounts of folate (vitamin B9), which is vital for cell growth and development. Cornmeal also contains minerals such as iron, magnesium, and phosphorus, which are necessary for various bodily functions.
4. Antioxidants: Cornmeal, especially yellow cornmeal, is rich in antioxidants such as carotenoids and vitamin E. These compounds help protect the body against oxidative stress, reducing the risk of chronic diseases like heart disease and certain types of cancer.
Potential Risks:
1. High Glycemic Index: Cornmeal has a relatively high glycemic index (GI), meaning it can raise blood sugar levels quickly. Individuals with diabetes or those aiming to manage their blood sugar levels should consume cornmeal in moderation and pair it with other low GI foods to minimize blood sugar spikes.
2. Gluten-Free Concerns: While cornmeal itself is gluten-free, cross-contamination can occur during processing and packaging. Individuals with celiac disease or gluten sensitivity should ensure they purchase certified gluten-free cornmeal to avoid any adverse reactions.
3. Processing Methods: The nutritional value of cornmeal can be affected by the processing methods used. Highly processed cornmeal may have reduced levels of certain nutrients due to refining processes. Opting for whole-grain or stone-ground cornmeal can help retain more of the original nutritional content.
4. Potential Allergenicity: Although rare, some individuals may be allergic to corn or have a corn sensitivity. Allergic reactions to corn can range from mild symptoms such as hives or digestive discomfort to severe reactions like anaphylaxis. If you suspect an allergy or sensitivity, it is crucial to consult a healthcare professional for proper diagnosis and guidance.
In conclusion, yellow cornmeal (Navajo) offers several nutritional benefits, including a good source of carbohydrates, dietary fiber, vitamins, minerals, and antioxidants. However, it is essential to be aware of the potential risks associated with its consumption, such as its high glycemic index, gluten-free concerns, processing methods, and potential allergenicity. As with any food, moderation and variety are key to maintaining a balanced and nutritious diet.