Cornmeal: An Unsung Hero for Health

June 24, 2024

Written by: Likai Gong, dietetics student, June 2024

When talking about cornmeal, people always think about corn, which they believe is “unhealthy” because it contains a lot of sugar and carbohydrates that can raise blood sugar levels and cause weight gain. However, cornmeal is actually quite the opposite of those traditional impressions. It is one of the ingredients that is misunderstood and underestimated. This blog will dive into cornmeal, to discover its health benefits and nutritional value of cornmeal.

What is Cornmeal:

Cornmeal is a type of whole-grain and gluten-free flour made from dried corn kernels. It's a staple in many cultures around the world and is incredibly versatile, used in everything from bread and porridge. It has been ground to a fine, medium, or coarse texture. The fine texture of cornmeal is usually called corn flour on the market (Lama, 2020).

Myths Debunking:

Myth 1: Cornmeal is nutritionally empty

Truth: Cornmeal is far from being just empty calories! Although cornmeal is mostly made of carbohydrates (76.9g in 100 g), a lot of that consists of dietary fibre (13.2 g. Its fibre content reaches 47% of the daily value, which indicates that it’s an excellent source of fibre. Also, it’s an excellent source of multiple essential vitamins and minerals such as iron, magnesium, selenium, zinc, and vitamin B group (B1, B2, B3, B6) (Dolson, 2021).

With all these nutrients, cornmeal has the ability to boost heart health and support good gastrointestinal health (Dolson, 2021). Studies suggest that selenium acts as an antioxidant and fibre in cornmeal can lower cholesterol levels, and lower the risk of coronary heart disease and cardiovascular disease. This all leads to an improvement in heart health. Furthermore, high fiber content in cornmeal helps to keep bowel movements regular, produces healthy stool, and ensures the digestive system properly processes all foods (Patel, 2023).

Myth 2: Cornmeal makes you gain weight

Truth: Quite the opposite, cornmeal can actually help you lose weight! Despite its many carbohydrates, its high fibre content can help you feel full for a longer hour and increase satiety. Also, there is less than 1 g of sugar in every 100 g of cornmeal (Dolson, 2021).

Myth 3: Cornmeal is bad for the stomach and intestine.

Truth: Cooked cornmeal in regular portions won’t upset your stomach and intestines, but consuming huge amounts of uncooked cornmeal can cause indigestion and stomach cramps. In fact, cornmeal can support your healthy bowel movements as mentioned above (Patel, 2023).

Myth 4: People with diabetes cannot consume cornmeal

Truth: People with diabetes can have cornmeal but in moderation due to the high carbohydrate content. However, compared to white flour, cornmeal is a starch option with more nutrients. The high fibre content in cornmeal can also help with regulating blood sugar (Lama, 2020).

Remix’s approach

At Remix, we’re proud to use whole-grain cornmeal as one of our core ingredients, providing you with a tasty snack without compromising nutritious value.