Nutritious Whole-Grain Blue Corn Flour: Health Benefits & Uses in Cooking
Whole-Grain Blue Corn Flour (Harina de Maíz Morado) – Nutritional Information
Whole-grain blue corn flour, known as harina de maíz morado, is a vibrant and nutritious ingredient that has been a staple in various traditional dishes, particularly in Mexican and Latin American cuisines. This flour, made from finely ground whole blue corn kernels, boasts a rich flavor and distinctive color, which adds both visual and nutritional value to your recipes. Below is a breakdown of the key nutritional elements that make whole-grain blue corn flour a great addition to your culinary repertoire.
Nutritional Breakdown per 100g:
| Nutrient | Amount |
|---|---|
| Energy | 364 kcal |
| Protein | 8.75 g |
| Total Fat | 5.09 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 73.89 g |
| Fiber | 8.4 g |
| Sugar | 0.0 g |
| Calcium | 5.0 mg |
| Iron | 1.74 mg |
| Magnesium | 110 mg |
| Phosphorus | 263.0 mg |
| Potassium | 381.0 mg |
| Sodium | 5.0 mg |
| Zinc | 2.24 mg |
| Copper | 0.154 mcg |
| Manganese | 0.54 mg |
| Selenium | 2.2 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.16 mg |
| Riboflavin (Vitamin B2) | 0.23 mg |
| Niacin (Vitamin B3) | 2.6 mg |
| Vitamin B6 | 0.47 mg |
| Folate | 0.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Whole-Grain Blue Corn Flour:
- High in Fiber: With 8.4 grams of dietary fiber per 100 grams, whole-grain blue corn flour promotes digestive health, aids in regular bowel movements, and helps in maintaining a feeling of fullness.
- Rich in Protein: Providing 8.75 grams of protein, this flour supports muscle repair and growth, making it a great option for vegetarian and vegan diets.
- Mineral-Rich: The flour is packed with essential minerals, including magnesium, phosphorus, and zinc, which are crucial for bone health, energy metabolism, and immune function.
- Low in Sugar: With zero sugar content, it is an ideal choice for individuals watching their sugar intake or those managing blood sugar levels.
Dietary Considerations and Allergen Information:
Whole-grain blue corn flour is naturally gluten-free, making it a perfect alternative for those with gluten sensitivities or celiac disease. It’s also suitable for vegetarians and vegans, as it is plant-based and contains no animal-derived ingredients.
While blue corn flour is generally considered safe for most individuals, those with corn allergies should avoid it. As it is a whole-grain product, it provides a nutritious option for those looking to increase their intake of whole grains in their diet.
Conclusion:
Whole-grain blue corn flour, or harina de maíz morado, is a versatile and healthful ingredient, perfect for enhancing the flavor, texture, and nutritional profile of a variety of dishes. Whether you use it to make tortillas, tamales, or other traditional recipes, it offers a rich, earthy flavor and valuable nutrients that support overall health. Embrace the beauty and benefits of this colorful ingredient in your cooking to create both delicious and wholesome meals.
