Cornmeal – A Meal Full of Nutrients

Corn-based meals reminiscent of poppers, cornmeal, and grits are from dried and crushed corn kernels. Cornmeal contains extra carbs and a number of other nutritional vitamins and minerals than different corn-based mostly meals.

You also can use cornmeal to make polenta, bread, fritters, and different recipes. In addition, it’s a gluten-free weight loss plan various with potential advantages for cardiovascular well being and digestion.

An Introduction of Cornmeal

Cornmeal is a rough flour made out of dried corn or maise. It is floor to effective, medium, and coarse textures however isn’t as refined as wheat flour. Cornflour is the title given to finely floor cornmeal within the United States. Also, refined cornmeal is produced from maize. The maize goes by way of remedy in an alkaline medium, reminiscent of limewater, which is used to make tortillas and tamales. 

Boiling cornmeal is named polenta in Italy and is a staple dish or bread various in Romania. Cornmeal was historically created by stone grinding the kernels whereas preserving half of the shell and germ. Because of the excessive-fats content material, it’s extra perishable. On the opposite hand, cornmeal is considerably extra nutritious. These days corn grinding occurs with metal rollers, which take away most of the husks and germ.

Cornmeal could be yellow or white, relying on the range of maise. Oil, nutritional vitamins, fibrous hulls, and starchy endosperm are all in entire-grain cornmeal. It has double the vitamins of decided cornmeal and promotes a wealthy and full flavour. However, entire-grain cornmeal turns into rancid quickly because of its excessive oil content material.

Types of Cornmeal

There are differing kinds of cornmeal, relying on the categories of corn. For instance, white cornmeal is from white corn, and yellow cornmeal is from yellow corn.

  • Blue cornmeal: It is delicate blue or violet. It’s miles from entire blue corn and has a sweet flavour. The cornmeal contains dried corn kernels which have been floor proper into a superb or medium texture.
  • Metallic-ground yellow cornmeal: It is frequent throughout the U.S. The husk and germ of the maize kernel get eliminated. It’s saved for roughly 12 months if saved in a airtight area in a cool, dry neighborhood.
  • Stone-ground cornmeal: Keeps a quantity of the hull and germ, lending a extra wonderful flavour and nutritional vitamins to recipes. It is extra perishable and can keep longer if refrigerated. However, it could actually even have a shelf way of life of many months if saved in a fairly cool location.
  • White cornmeal (mielie-meal): It is produced from white corn and isn’t unusual in elements of Africa. It can also be standard within the southern U.S. for making cornbread.

Cornmeal vs Cornstarch vs Corn Flour: What’s the Difference?

In the U.Ok and Europe, cornflour is named cornstarch. In the United States, cornmeal, cornstarch, and cornflour are totally different corn merchandise. The variations embrace:

  • Processing: Cornmeal and corn flour are entire grain flours grounded from entire corn kernels. On the opposite hand, cornstarch is from the endosperm of the corn kernel.
  • Texture: Cornmeal is coarse, whereas corn flour is ok. Cornstarch is considerably powdery in texture.
  • Taste: Cornmeal and corn flour are grounded types of the entire corn kernel, so each have a pronounced corn flavour. Cornstarch is the grounded kind of a flavourless kernel half, so it has no style. That is why it’s superb as a thickening agent.
  • Uses: After boiled in water, one can eat cornmeal as a meal in itself. For instance, you should utilize cornmeal whereas baking a loaf of bread or pastry. In addition, cornflour is primarily for baking, and cornstarch is for thickening sauces and soups.
  • Nutrients: Cornmeal and corn flour are entire grain flour. Both include protein, fibre, carbohydrates, potassium, and starch. Cornstarch is the grounded kind of the endosperm, so most vitamins are eliminated. It is primarily composed of carbohydrates and has a excessive starch content material.

Can You Substitute Cornstarch, Corn Flour, and Cornmeal?

Cornstarch, cornflour, and cornmeal are all grounded from the identical ingredient, however usually, you shouldn’t interchangeably use these merchandise. There is one exception: you may substitute corn flour for cornmeal in chess pie filling. In baking, corn flour and cornmeal produce totally different textures for the completed bread or cake.

Nutrition Facts of Cornmeal

As per USDA, 100 grams of cornmeal serving comprises:

  • Calories: 370 kcal
  • Carbohydrates: 79.4 g
  • Fat: 1.75 g
  • Protein: 7.11 g
  • Fibre: 3.9 g
  • Sugar: 1.61 g
  • Starch: 73.3 g

Vitamins and Minerals

Cornmeal additionally comprises a good quantity of nutritional vitamins and minerals.

  • Potassium: 142 mg
  • Calcium: 3 g
  • Iron: 1.1 mg
  • Magnesium: 32 mg
  • Phosphorus: 99 mg
  • Sodium: 7 mg
  • Selenium: 10.5 ug
  • Niacin: 1 mg
  • Folate: 30 g
  • Choline: 8.6 mg
  • Vitamin A: 11 ug
  • Vitamin E: 0.12 mg

The HealthifyMe Note

Whole-grain cornmeal is a wealthy supply of thiamin and magnesium. However, it additionally comprises selenium in it. Cornmeal merchandise produced from dried corn, reminiscent of grits, polenta, and masa flour, are additionally a wealthy supply of vitamin B6 and folate. 

Health Benefits of Cornmeal

Improves Heart Health

Cornmeal is wealthy in potassium. Potassium helps clean blood circulate by way of the arteries, regulating muscle building within the coronary heart. Thus, it regulates your coronary heart charge and blood stress. 

High ranges of dangerous ldl cholesterol trigger numerous cardiovascular illnesses. These illnesses are coronary heart assault, stroke and many others. However, research present that dietary fibre and selenium in cornmeal assist scale back ldl cholesterol. It occurs as a result of fibre binds the ldl cholesterol and carries it out of the physique, and selenium acts as an antioxidant. 

Helps Support Healthy Bowel Movements

The dietary fibre in cornmeal helps in bettering bowel actions. Also, our stool turns into softened as water within the gut will get absorbed because of dietary fibre. As a outcome, the stool passes easily because of water absorption. Thus, fibre-wealthy meals like cornmeal stop constipation. 

Cornmeal additionally improves intestine well being by fostering good micro organism within the physique. In addition, research have urged that cornmeal prevents infections and irritation by bettering immunity.

May Help Prevent Obesity

Cornmeal is efficient in weight problems prevention. Cornmeal is wealthy in dietary fibre, important for the digestion of meals. Fibre retains one full for lengthy hours and will increase satiety. Therefore, it helps in stopping weight problems.

Cornmeal is a dense supply of protein. Studies recommend that proteins are nice for reinforcing your metabolism. Thus, consuming cornmeal may help stop weight problems.

Improves Bone Health

Cornmeal has a really excessive mineral content material. It contains phosphorus, manganese, and magnesium. Research means that calcium and phosphorus are important vitamins for wholesome bones. They enhance bone density and stop fractures by forming a strong construction, decreasing the danger of osteoporosis-associated illnesses. 

Strengthens Immunity

We already know the benefits antioxidants do to our immunity. And fibre additionally performs a big function in immunity. Studies present that fibre is a wonderful meals for the nice micro organism throughout the intestine. Thus, it helps in selling good micro organism. But however, in addition they destroy dangerous micro organism.

Cornmeal reduces irritation throughout the physique. As a outcome, it improves the immune response to such pathogens and destroys them. 

Prevents Diverticular Ailment

Getting sufficient fibre is important for intestinal health. Studies state that consuming a great quantity of fibre from cornmeal can reduce the possibility of diverticular dysfunction by as a lot as 40%. Cornmeal additionally enables you to thrust again this painful scenario as you age.

How to Make Cornmeal?


Method of Preparation

  • Put the corn kernels in a blender or seed grinder and grind them.
  • The first spherical will yield some uneven items so sieve the powder right into a bowl after which grind the bigger items once more.
  • You may want the third grind or mix. 
  • Transfer the finely floor cornmeal to an hermetic container.
  • Cornmeal is ready by mixing it with water and butter and thickening it. Then, one can add it to soups to scale back it. Also, it could be baked as cornbread.

Healthy Cornmeal Recipes 

Cornmeal Porridge

Preparation time: 5 minutes

Cooking time: 20 minutes

Servings: 5


  • Water: 2 cups
  • Coconut Milk: 2-3 cups
  • Cinnamon stick: ½
  • Teaspoon salt: ½ (alter to style)
  • Yellow cornmeal: 1 cup
  • Vanilla extract: 1 tsp
  • Nutmeg: ½ tsp (alter to style)
  • Dates/Figs Puree: ½ cup

Method of Preparation

  • Add 2 cups of water and a couple of cups coconut milk to a saucepan.
  • Put in ½ stick cinnamon sticks. Bring it to a boil.
  • Gradually whisk within the cornmeal, add a bit of at a time till you have got added the entire thing, and maintain stirring to stop any lumps.
  • Reduce the warmth to low and cook dinner for about quarter-hour till the combination thickens.
  • Add vanilla extract, nutmeg and dates puree to the combination.
  • Adjust consistency with coconut milk or water if required.
  • Turn off the flame. Serve it with additional nutmeg or cinnamon powder. 

Gluten-Free Cornbread

Total Time: 45 minutes

Cooking Time: 10 minutes

Servings: 9


  • Gluten-free yellow cornmeal: 1¼ cups
  • Gluten-free millet flour mix: ¾ cup
  • Baking powder: 2 tsp
  • Salt: ½ tsp
  • Large Egg: 1
  • Low-fat milk: 1 ½ cups
  • Butter melted: 3 tbsp
  • Honey: 1 tbsp

Method of Preparation

  • Step 1: Preheat the oven to 400 levels F.
  • Step 2: Whisk cornmeal, flour mix, baking powder and salt in a bowl. Then whisk egg, milk, butter and honey in a bowl. Add the liquid components to the dry components and stir till they mix. Spread the batter into the ready pan.
  • Step 3: Bake the cornbread for about 35 minutes till a toothpick inserted within the centre comes clear. Cool It for 10 minutes earlier than serving.

Potential Adverse Effects of Cornmeal

Risk of Pellagra

Many individuals worldwide broadly use cornmeal. If you devour cornmeal in excessive quantities, then you definately could be on the danger of pellagra. Pellagra is a deficiency of nutritional vitamins, particularly niacin, within the physique. Corn is poor in (lysine and tryptophan) and niacin, which helps defend the physique from pellagra. If cornmeal types the foremost half of your weight loss plan, then just remember to embrace vitamin-wealthy meals in your weight loss plan to stop pellagra.

Allergic Reactions

Consuming cornmeal can result in allergy symptoms and signs reminiscent of rashes on the pores and skin, swelling of the mucous membrane, vomiting, and many others. Many individuals additionally endure from bronchial asthma assaults and anaphylaxis after having cornmeal.

Causes Bloating and Flatulence

Cornmeal comprises a excessive share of starch. So if you devour cornmeal, when it breaks down within the giant gut, it produces quite a bit of gasoline. So if somebody consumes giant portions of cornmeal, it could trigger bloating and flatulence.

Not Good for Diabetics

Cornmeal adversely impacts individuals with diabetes because it will increase the blood sugar degree within the physique. Cornmeal has a excessive carbohydrate content material, which ends up in a rise in blood sugar ranges. So individuals who have diabetes mustn’t devour cornmeal in giant portions.

Causes Indigestion and Stomach Upset

Cornmeal is an effective supply of fibre and different important vitamins, which helps flush out dangerous toxins from the human physique. But an overdose of these fibres could be dangerous to your abdomen. If you eat giant parts of cornmeal, then it could actually trigger indigestion and abdomen cramps. So, you have to watch how a lot cornmeal you’re consuming.

May Cause Osteoporosis

People who rely upon cornmeal can have osteoporosis as cornmeal comprises very much less quantity of calcium. But that is related provided that cornmeal supplementation doesn’t occur with calcium-wealthy meals.

Causes Intestinal Irritation and Diarrhoea

It would assist if you happen to didn’t devour cornmeal uncooked because it may end up in diarrhoea. Cornmeal additionally results in many intestinal issues. You should seek the advice of your physician if you happen to discover any signs.

The HealthifyMe Note

Cornmeal can have a number of adversarial results in your well being if you don’t devour it appropriately. Besides its allergic reactions, it could actually probably result in bloating, a spike in blood sugar ranges, diarrhoea and many others. In addition, it could actually additionally result in osteoporosis.


Cornmeal is a dietary winner and helps you meet your commonplace dietary necessities. It is wealthy in lots of important vitamins like selenium and fibre. Cornmeal additionally has many well being advantages.

For instance, it’s appropriate for coronary heart well being, immunity, bones and many others. Moreover, you can also make wholesome and progressive dishes with cornmeal. However, be cautious whereas consuming cornmeal you probably have a historical past of meals allergy symptoms, as it could actually trigger rashes and abdomen aches when consumed in giant portions.

Frequently Asked Questions (FAQs)

Q. Is cornmeal excessive in carbs?

A. Cornmeal is excessive in carbohydrates and comprises some important nutritional vitamins and minerals. One hundred grams of cornmeal comprises 79.4 grams of carbohydrates, a big quantity. You can use cornmeal to arrange cornbread, fitters and lots of extra. It is an alternative choice for individuals who observe a gluten-free weight loss plan and might profit digestion and coronary heart well being.

Q. Is cornmeal more healthy than rice?

A. Cornmeal is kind of related in carbs and energy in comparison with rice. Despite this, brown rice is more healthy than each of these. Brown rice has totally different important nutritional vitamins and minerals. Some of them are B-complicated nutritional vitamins, copper, magnesium, manganese, phosphorus and zinc. It is nice to devour brown rice not solely as a result of they’re richer in vitamins but additionally as a result of they often have extra wholesome fat, antioxidants and dietary fibre. 

Q. Is cornmeal more healthy than white flour?

A. Cornmeal has fewer energy, sodium and carbs however extra fibre than white flour. Cornmeal can also be gluten-free. People who’ve an allergy to gluten can devour cornmeal. White flour is refined flour which doesn’t have a lot vitamin and has very low fibre. 

Q. Is cornmeal good for weight reduction?

A. Yes, cornmeal comprises a excessive quantity of fibre which you fill for an extended time. By this, the urge to eat unhealthy and quick meals is decreased. Fibre makes our digestion course of straightforward by absorbing water. When meals is in our digestive tract, it smoothes our bowel motion. Thus, it’s useful in weight reduction and prevents weight problems.

Q. Can cornmeal make you achieve weight?

A. Cornmeal doesn’t make you fats, however what number of energy you have got does. Cornmeal is considerable in carbohydrates and fibre. Frequently it’s used for baked merchandise and mixed with different components reminiscent of eggs, milk, butter and oils. Therefore, you should be cautious on this case, as cornmeal and cornmeal merchandise are very calorie-dense. If you don’t wish to achieve weight, you have to have a restricted quantity of cornmeal, guaranteeing that what you eat is wholesome and low in energy. 

Q. Is cornmeal diabetic pleasant?

A. Yes, you may eat cornmeal however in restricted parts, you probably have diabetes. Cornmeal is a supply of vitality, nutritional vitamins, minerals, and fibre. It’s additionally low in sodium and fats. How meals impacts blood sugar is indicated by the glycemic index of that meals. Foods with a GI from 56 to 69 are recognized to be medium glycemic meals. Food which scores lower than 55 is low-glycemic. Foods with a excessive glycemic index of 70 and above enhance blood sugar ranges. If you have got diabetes, then your focus needs to be on low-GI meals. The glycemic index of cornmeal is between 68 and 69, relying on the preparation technique. When cornmeal will get cooked with water, the GI is round 68. So you must devour much less quantity of cornmeal you probably have diabetes. 

Q. What are the advantages of consuming cornmeal?

A. Cornmeal is a wonderful supply of fibre and selenium. Also, it comprises all of the important vitamins required by the human physique. Due to its excessive fibre content material, it’s good for coronary heart well being. It lowers the ldl cholesterol degree within the physique, making it coronary heart-wholesome. In addition, It has excessive selenium, which has antioxidant properties. It helps the physique combat dangerous micro organism, will increase immunity and promotes wholesome bones.

Q. Which is more healthy, oatmeal or cornmeal?

A. Cornmeal and Oatmeal are excessive in energy, carbs, fibre, potassium and protein. On the opposite hand, oatmeal has extra thiamin. However, cornmeal comprises extra vitamin B6 than oatmeal. For macronutrient ratios, oatmeal is excessive in protein and lighter in carbs. So, we will say that oatmeal is way more healthy than cornmeal.

Q. Is cornmeal good to your coronary heart?

A. Cornmeal is nice to your cardiovascular well being and lowers levels of cholesterol. Cornmeal is excessive in selenium content material; one cup of cornmeal has 28% of your each day necessities. Thus, it could actually scale back coronary coronary heart illness danger. In addition, some analysis research have discovered that selenium could help in bettering cardiovascular illnesses because of its antioxidant properties.

Q. Does cornmeal elevate blood sugar?

A. According to the glycemic rating of that meals, one can know whether or not it is going to elevate your blood sugar degree or not. For instance, cornmeal has a glycemic index rating of 69, just like entire wheat bread. This rating is a bit of excessive, which signifies that if cornmeal will get eaten by itself, it is going to elevate blood sugar ranges rapidly. Most cornbread recipes embrace sugar (on common, 2/3 cup), which can enhance the glycemic rating. 

Q. Is cornmeal exhausting to digest?

A. Cornmeal comprises excessive cellulose content material, resulting in important gastrointestinal signs. It is troublesome for the human digestive tract to interrupt down cellulose. Cornmeal is excessive in cellulose, which is insoluble, making it exhausting for our digestive tract to digest meals. However, the physique breaks down the opposite parts of cornmeal. Consuming cornmeal for longer also can assist the digestive system break down cellulose partitions, making it straightforward to entry extra vitamins.

Q. Is cornmeal Keto-friendly?

A. Cornmeal is each excessive in carbohydrates and low in fat, that are the precise reverse of the vitamins required in a keto weight loss plan. The superb macronutrient ratio for a keto weight loss plan is 70% fats, 20-25% protein, and 5-10% carbohydrates. It signifies that for a keto weight loss plan, most of your meals needs to be each low in carbohydrates and excessive in fat.

Q. Is cornmeal decrease in carbs than flour?

A. Cornmeal and flour each are excessive in carbohydrates. Cornmeal is way just like flour for carbohydrates. As per 100 g, cornmeal has 79.4g of complete carbs and flour has 76.3g of carbohydrates. Cornmeal and flour are excessive in energy, carbs and fibre. In addition, cornmeal has extra dietary fibre and good selenium content material than flour.

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