Types and Benefits of Cornmeal & How to Use Cornmeal in Diet?

Corn is one of the most popular cereal grains and can be used in a variety of ways. Popcorns and sweet corns are the most popular variety it is consumed in.

Grounding dried corn into powder makes cornmeal. It is grounded into fine, medium or coarse consistency but is not fine as wheat flour. It is yellow or white in color depending on the type of corn used.

Cornmeal can be added to certain recipes such as bread and pancakes. It is a good alternative for people who are sensitive to gluten or have celiac disease.

3.5 ounce of serving of oatmeal contains 384 calories and 5.88 grams of fat in which 1 gram is saturated fat and rest is in the form of heart-healthy or unsaturated fats. The same portion contains 10 grams of protein which is about 22 percent of 46 grams of daily protein intake in women and 18 percent of daily intake of protein in men.

Types of Cornmeal

Cornmeal is of various types:

Blue Cornmeal

Blue cornmeal is made out of whole blue corn. It is light blue or violet in color and has a sweet flavor. The dried kernels of blue corn are grounded in a fine or a medium texture to get blue cornmeal.

Stone-Grounded Cornmeal

Stone-grounded cornmeal consists of germ and husk offering which adds flavor and nutrition to it.

It can be stored for a longer period of time but in a refrigerator.

Steel-Grounded Yellow Cornmeal

In this type of cornmeal, the husk and germ of the kernel are removed entirely. It is more commonly used in the United States. Steel-grounded cornmeal can be stored for about a year in a cool dry room and in an airtight container.

White Cornmeal

Made from white corn, white cornmeal is used to make cornbread.

Health Benefits Of Cornmeal

Health Benefits Of Cornmeal

The Following are Health Benefits:

Cornmeal is Rich in Fiber

Cornmeal is an excellent source of fiber. A 3.5 ounce serving of cornmeal contains 9.4 grams of fiber.

The fiber in the diet is good for those suffering from constipation. Fiber also helps in lowering the cholesterol reading and works to give a stronger heart.

A study shows various fiber sources reduce the LDL or the bad cholesterol, thus reducing the risk of heart attack and stroke.

Cornmeal is Low in Calories

Cornmeal is low in calories and helps in losing and maintaining weight.

A high fiber diet makes you feel fuller and reduce the snacking in between meals. This helps in losing weight.

Good Source Of Nutrients

Cornmeal contains a good quantity of the essential nutrients required by the body.

A serving of cornmeal provides 8 percent of total intake of thiamine which improves nerve health and 4 percent of riboflavin, iron, and niacin. Iron improves the production of red blood cells and is beneficial for cardiovascular health. It also improves the immunity of the body.

It also provides the body with zinc which enables the body to heal from injuries.

Improves Vision

Cornmeal is loaded with vitamin A which is an essential nutrient to improve eye health.

As the body begins to age, eyesight starts getting weak.

Including cornmeal in diet takes care of the eye and helps improve vision.

Cornmeal is a Good Source Of Antioxidants

Cornmeal contains high antioxidants that prevent the chances of various diseases such as heart disease and cancer. It also helps lower the chances of macular degeneration. Yellow cornmeal helps in preventing the cellular damage caused by free radicals.

How To Use Cornmeal In Diet?

Cornmeal can be used in place of wheat flours to make baked goods as the finely grounded variety makes baked goods with a smoother texture. Also, cornbreads can be used to make sandwiches.

Corn tortillas can be used as an alternative to wheat tortillas for tacos or fajitas. It can be used in breakfast by cooking coarsely grounded cornmeal in milk.

Cornmeal with all these health benefits makes its space in the healthy diet of any individual. The nutrients present in it help people in meeting the daily requirement.

Add it to the diet and enjoy the benefits.

Pramod Kerkar, M.D., FFARCSI, DA
Pramod Kerkar, M.D., FFARCSI, DA
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:May 12, 2020

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