Cornmeal (Whole-Grain Yellow)
Cornmeal, particularly when itβs whole-grain, is a versatile and nutrient-dense ingredient that adds a hearty texture and rich flavor to a wide variety of dishes, from cornbread to polenta and beyond. Whole-grain yellow cornmeal is made by grinding the entire corn kernel, preserving its natural fiber, vitamins, and minerals. This ingredient is not only a staple in many traditional recipes but also a valuable addition to a balanced diet.
Nutritional Breakdown
Hereβs a comprehensive overview of the nutritional profile of yellow whole-grain cornmeal per 100 grams:
| Nutrient | Amount |
|---|---|
| Energy | 362 kcal |
| Protein | 8.12 g |
| Fat | 3.59 g |
| Saturated Fat | 0.505 g |
| Carbohydrates | 76.89 g |
| Fiber | 7.3 g |
| Sugar | 0.64 g |
| Calcium | 6 mg |
| Iron | 3.45 mg |
| Magnesium | 127 mg |
| Phosphorus | 241 mg |
| Potassium | 287 mg |
| Sodium | 35 mg |
| Zinc | 1.82 mg |
| Copper | 0.193 mcg |
| Manganese | 0.498 mg |
| Selenium | 15.5 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.385 mg |
| Riboflavin (B2) | 0.201 mg |
| Niacin (B3) | 3.632 mg |
| Vitamin B6 | 0.304 mg |
| Folate (B9) | 25 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 11 mcg |
| Vitamin E | 0.42 mg |
| Vitamin D2 | 0.0 mcg |
Key Nutritional Highlights:
- High in Carbohydrates: Cornmeal is a rich source of carbohydrates, making it an excellent energy provider. The high carbohydrate content also contributes to its role as a filling addition to meals.
- Good Protein Source: With 8.12 grams of protein per 100 grams, cornmeal provides a solid protein boost, supporting muscle growth and repair.
- Rich in Fiber: The 7.3 grams of fiber aid in digestive health and help to maintain steady blood sugar levels, making it a valuable part of a balanced diet.
- Mineral-Rich: Cornmeal offers a significant amount of essential minerals, including magnesium, phosphorus, potassium, and zinc. These minerals support bone health, energy production, and overall body function.
- Low in Fat: At just 3.59 grams of total fat, including 0.505 grams of saturated fat, cornmeal is a relatively low-fat food, making it suitable for a variety of dietary preferences.
Health Benefits
Cornmeal, especially the whole-grain variety, is an excellent source of dietary fiber, which promotes digestive health and can help prevent constipation. It also contains a variety of minerals, including magnesium, iron, and phosphorus, which are essential for maintaining healthy bones, teeth, and muscle function. Furthermore, its high carbohydrate content makes it an ideal energy source, especially for active individuals or those in need of sustained energy throughout the day.
Allergen Information
Cornmeal is naturally gluten-free, making it an excellent option for those following gluten-free or celiac-friendly diets. However, always ensure that it is processed in a gluten-free facility to avoid cross-contamination. It is also important to note that corn is a common allergen for some individuals, so those with a corn allergy should avoid products containing cornmeal.
Dietary Preferences
Whole-grain yellow cornmeal fits well into various dietary preferences:
- Gluten-Free: Suitable for gluten-sensitive or celiac individuals.
- Vegetarian & Vegan: This ingredient is plant-based, making it suitable for both vegetarian and vegan diets.
- High-Fiber Diets: With its significant fiber content, cornmeal can be an excellent addition to high-fiber or weight-management diets.
- Low-Fat Diets: Being low in fat, it is compatible with low-fat eating plans.
Tips for Use
Whole-grain yellow cornmeal can be used in a multitude of recipes, from baking cornbread to creating a creamy polenta base. It can also be incorporated into batters for frying or as a topping for casseroles and baked dishes. When preparing cornbread or muffins, try pairing cornmeal with other whole grains like oat flour for a more nutritious outcome. If youβre making polenta, remember that whole-grain cornmeal results in a slightly coarser texture but also offers more fiber and nutrients than its refined counterparts.
Conclusion
Whole-grain yellow cornmeal is a highly nutritious ingredient that adds both flavor and texture to your dishes. Packed with essential minerals, fiber, and plant-based protein, it offers a range of health benefits while being versatile enough to fit into a variety of dietary preferences. Whether youβre using it for a classic cornbread recipe or exploring creative dishes like polenta, cornmeal is an excellent pantry staple that supports a healthy and balanced diet.
