What are the benefits of corn flour - 7 proven properties

What are the benefits of corn flour?

• Vitamin B1
  is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched amino acids. A lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
• Vitamin PP
  is involved in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
• Phosphorus
  takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Iron
  is part of proteins with various functions, including enzymes. Participates in the transport of electrons and oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, and atrophic gastritis.
• Selenium
  is an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, and is involved in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.

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Energy value, or calorie content

- this is the amount of energy released in the human body from food during the digestion process. The energy value of the product is measured in kilocalories (kcal) or kilojoules (kJ) per 100 grams. product. The kilocalorie used to measure the energy value of food is also called a food calorie, so when caloric content is reported in (kilo)calories, the prefix kilo is often omitted. You can see detailed energy value tables for Russian products here.

The nutritional value

— content of carbohydrates, fats and proteins in the product.

Nutritional value of food product

- a set of properties of a food product, in the presence of which the physiological needs of a person for the necessary substances and energy are satisfied.

Vitamins

, organic substances required in small quantities in the diet of both humans and most vertebrates. Vitamin synthesis is usually carried out by plants, not animals. A person's daily requirement for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heat. Many vitamins are unstable and are “lost” during cooking or food processing.

Corn flour: composition and CBJU, benefits and harms, use in cooking

Corn flour is a dietary product with a rich chemical composition. It does not contain gluten, so doctors recommend giving preference to it when choosing products for preparing tasty and healthy dishes. The introduction of this flour into the diet has a beneficial effect on the functioning of the heart and blood vessels, strengthens the nervous system and improves digestion.

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Regular consumption of dishes made from corn flour increases brain activity, normalizes blood pressure and reduces the risk of developing malignant tumors of the colon. Flour promotes weight loss, as it effectively satisfies the feeling of hunger and saturates the body for a long time, allowing you to reduce the amount of food consumed during the day.

Corn flour contains vitamins and minerals that are beneficial for the human body. 100 g of flour contains up to 23% of the daily requirement for vitamin B1, 15% of the requirement for vitamin PP, 13% of the daily requirement of phosphorus and 15% of iron. In addition to the listed chemicals, the product is also rich in vitamins A, B, calcium, potassium, magnesium, saturated fatty acids and antioxidants.

Wholemeal corn flour is included in the list of dietary products recommended by doctors and nutritionists for use for weight loss.

In order for flour dishes to be beneficial for weight loss, it is necessary to monitor the energy and nutritional value of the food consumed.

The table shows the calorie content and BJU of the product per 100 grams:

The beneficial properties of corn flour for human health are as follows:

1. 1. Dietary fiber improves the functioning of the digestive system and accelerates the process of cleansing the intestines from accumulations of waste and toxins.
2. 2. Vitamin B1 improves cognitive abilities and increases readiness to learn. Vitamin deficiency in the body manifests itself in the form of the following symptoms: irritability, increased fatigue, poor appetite, muscle weakness, etc.
3. 3. Iron promotes hematopoiesis, prevents anemia, ensures tissue respiration and supports the functioning of the thyroid gland. An increased need for iron is observed in children, pregnant women and the elderly. One of the main reasons for its deficiency in the body is an unbalanced diet.
4. 4. Phosphorus maintains the strength of the skeleton, ensures normal growth of cells and tissues, takes part in metabolism and maintains acid-base balance.
5. 5. Due to its low calorie content, baked goods made from corn flour can be included in the diet of a person losing weight. It saturates the body with energy and nutrients, the need for which increases during weight loss.
6. 6. For diabetes mellitus, doctors recommend introducing corn flour into the diet, since it is slowly broken down in the body, with virtually no effect on glucose levels. In summer, you can also include boiled corn in the diabetic menu. Preference should be given to young cobs: they contain the greatest amount of useful substances. With regular use, the product helps reduce blood sugar levels.
7. 7. Has a beneficial effect on the functioning of the cardiovascular system, increases vascular elasticity and normalizes cholesterol levels.

In folk medicine, for high blood pressure, it is recommended to prepare a simple and effective medicine: 0.5 tbsp. flour pour 1 tbsp. water at room temperature. Infuse the medicinal drink for 24 hours, then strain. Take 2 tsp. before eating.

Some properties of corn flour can be harmful to human health if there are contraindications to its use:

• Tendency to form blood clots.
• Postoperative condition.
• Anorexia, poor appetite.
• Exacerbation of diseases of the gastrointestinal tract.
• Pathologies of the gallbladder and liver.
• Tendency to diathesis.

Baking made from corn flour is widely used in cooking. Its use allows you to diversify the diet of a losing weight person and satisfy his gastronomic preferences.

Below are simple and delicious recipes that won't take much time to prepare.

KBJU of bread per 100 grams are presented in the table:

List of ingredients:

• corn flour – 250 ml;
• dates – 150 g;
• milk – 230 ml;
• butter – 10 g;
• Sunflower oil – 3 tbsp. l.;
• chicken egg – 1 pc.;
• baking powder for dough – 2 tsp;
• sugar – 1 tsp;
• lemon zest – 1 tsp.

Step-by-step preparation:

1. 1. Finely chop the dates, melt the butter in a water bath or in the microwave.
2. 2. Place dry ingredients in a deep bowl: flour, baking powder and sugar. Add sunflower and butter, egg, milk, dates and lemon zest to the dough. Stir all ingredients until smooth.
3. 3. Grease the baking pan with oil and pour in the dough evenly. Bake the bread for 20 minutes at 180 degrees.

KBZHU cookies per 100 g:

Grocery list:

• corn flour - 2 tbsp;
• baking powder – 1 tsp;
• sour cream 15% fat – 160 g;
• granulated sugar - 3 tbsp. l. for dough + a little for sprinkling;
• chicken egg – 1 pc.;
• vanillin - on the tip of a knife.

Step-by-step preparation:

1. 1. Beat the egg and sugar with a mixer into a fluffy light mass.
2. 2. Add sour cream, baking powder, vanillin and flour to the egg mixture. Mix all ingredients. The dough should be elastic. If it turns out loose, you need to add a little sour cream to it.
3. 3. Roll the dough into small balls and lightly press them with your palm so that they take on a round shape.
4. 4. Roll in granulated sugar on both sides.
5. 5. Line a baking tray with baking paper and place cookies on it. Bake for 18–20 minutes at 180 degrees.

Daily consumption rate

Porridges, casseroles and other dishes made from corn flour are good for the body, so they have taken their rightful place in the diet of healthy eating enthusiasts. The product contains a lot of coarse fibers that are not digestible. Saturation is achieved quickly, while the energy value is negligible (without adding sugar, butter or milk).

Advice! If you switch from heavy food to this product, the consequences of intoxication, for example, alcohol and tobacco, disappear.

It is enough to include 150 g of corn porridge or other flour dishes in your diet 2-3 times a week. You can alternate with less high-calorie boiled corn. Positive changes in well-being will be noticeable after 2 months of such a diet. Those who want to lose weight can include corn porridge in their menu at least twice a week.

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And a little about secrets.

The story of one of our readers, Inga Eremina:

I was especially depressed by my weight; at 41, I weighed as much as 3 sumo wrestlers combined, namely 92 kg. How to completely lose excess weight? How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure.

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. Therefore, I chose a different method for myself.

Italian polenta

The dish is prepared in a thick-walled cauldron, just like hominy. Mix cornmeal in boiling water and continue heating over low heat while stirring constantly with a wooden spoon for 40 minutes. The polenta should thicken and stick to the spoon. Transfer to a round tray, cut and serve as an independent dish with various additives or a side dish.

Other types of flour are usually added to the dough for bread, pies, and cookies made from cornmeal. For example, in gluten-free cornbread - 80 g of rice flour per 300 g of corn flour. Knead the buttermilk dough with sodium bicarbonate. Those who do not suffer from celiac disease can substitute rice flour with wheat flour. Bake in the oven at 180°C for 30 minutes.

Calorie table for different types of flour

The calorie content of flour and BJU (proteins/fats/carbohydrates) varies depending on the type of product.

To select low-fat flour that is suitable for diabetics or obese patients, it is necessary to consider the beneficial properties

Common types with nutritional value:

Low-calorie varieties are bird cherry and spelled. If you are more used to wheat, it is recommended to use the whole grain variety.

BJU

The most carbohydrates are contained - from 74 to 80 g, water - up to 12.5 g. Proteins are represented mainly by zein and zeatin. These names come from the Latin term Zea - corn, maize.

Nutritional value of corn flour (100 g of product):

• proteins - up to 9.2 g;
• fats - from 1.6 to 4.7 (more than in rice and wheat);
• carbohydrates - from 74 to 79 g.

Complex carbohydrates account for more than 70 g; much less soluble sugars - about 1.5 g. Dietary fiber - from 2.6 to 3.9 g (much more than in rice flour). Corn, like other grains, is low in the essential amino acids lysine and tryptophan, which reduces its nutritional value. However, fats are high in beneficial omega-3.6 fatty acids.

What flour is good for diabetics and those losing weight?

To choose low-fat flour suitable for patients with diabetes or obesity, you need to consider the beneficial properties:

• soy – contains protein, strengthens bone and cartilage tissue, muscle corset;
• corn - contains vitamins A and E, improves bile flow, stabilizes the gastrointestinal tract, makes the vessels and arteries of the heart muscle strong and durable;
• buckwheat – stabilizes the amount of glucose in the blood;
• oatmeal – lowers cholesterol, normalizes stomach function;
• flaxseed – cleanses of decay products, toxins, starts accelerated food processing, promotes weight loss;
• coconut – accelerates the breakdown of fat cells, gives a feeling of fullness and suppresses hunger, fights constipation and stabilizes the gastrointestinal tract;
• almond – lowers cholesterol, triggers the body’s natural production of insulin, cleanses the kidneys, protects blood vessels, prevents the absorption and deposition of carbohydrates.

Advice! It is recommended to exclude wheat variety from the diet, replacing it with whole grain bran.

What foods should you limit?

Diabetics should avoid white flour as it contains a lot of calories. From a dietary point of view, this variety is considered the least useful, since it inhibits digestion and complicates the digestion of food.

Note! Despite the lower calorie content of whole grain flour, it contains the same starch. Therefore, even limiting it in the daily diet will lead to increased blood sugar and weight gain.

Rice flour, although it contains many microelements, is not considered healthy due to the presence of dietary fiber. Therefore, its amount in the diet must be reduced to a minimum, replacing it with species that are valuable from the point of view of healthy nutrition.

In the diet of children, baby food

Corn porridge is a nutritious and very good for digestion dish that is given to children starting from infancy. The product contains almost all the substances and vitamins a child needs.

Corn flour is considered hypoallergenic, as it rarely causes food allergies and diathesis. The dish is introduced into the baby’s diet during weaning. We must remember that porridge quickly causes satiety. For a child under 7 years old, it is enough to eat 2-3 tablespoons.

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Why is white wheat flour harmful?

Wheat flour does more harm than good. Regardless of the variety, it does not exclude dietary fiber, affects health and leads to weight gain.

This simple, refined product contains gluten, a protein derivative of gluten, which glues the contents of cereals together and causes diseases.

Note! With regular consumption of dough made from premium flour, people may eventually develop celiac disease, that is, gluten intolerance, for this reason it is important to reduce the frequency of their use and monitor nutrition.

The gluten content will depend on the variety and grinding of the product: usually it is higher in premium varieties.

Dietary recipes

Hominy

This is a porridge that is a national dish in Moldova and Romania.

It requires the following ingredients:

• 400 g medium flour;
• 1.3 liters of water;
• salt (to taste).

You should take a small cauldron with thick walls, fill it with water and put it on the fire. After the liquid boils, flour is carefully poured in and salt is added.

The porridge must be stirred constantly. The mixture is cooked for half an hour until thickened. After this, it is laid out on a plate and sprinkled with low-fat cottage cheese or feta cheese.

Corn cheesecakes

To prepare you need:

• 300 g low-calorie cottage cheese;
• 3 tbsp. spoons of flour;
• 1 egg;
• 1 tbsp. spoon of brown sugar;
• 1 teaspoon lemon zest;
• 1/3 teaspoon vanilla.

Cottage cheese, vanilla and sugar are ground to a homogeneous consistency. Then add 2 tbsp. spoons of corn flour and knead the dough from which the cheesecakes are made. Next they are breaded and fried.

This is just a small part of the dietary recipes that use this nutritious product. It can be purchased at a regular supermarket or specialty store. When consumed in moderation, it will help support the immune system and solve some health problems.

How to replace white wheat flour?

A beneficial solution for the daily menu of diabetics is the complete exclusion of the product, but often most patients are not capable of such sacrifices.

Different types of flour

An alternative in this case would be to replace wheat flour with healthy types:

• spelled;
• spelt;
• coarse buckwheat;
• bran;
• cereals;
• airy cookies and bread.

Instead of traditional white flour, it is recommended to purchase coarsely ground wallpaper, which is suitable for baking baked goods and unsweetened cookies.

Malay

The pie of traditional Moldavian cuisine is made from corn flour with the addition of wheat. You can use flavorings: vanilla sugar, lemon zest, raisins.

Recipe:

• Mix 2 cups of sifted corn flour with 4 tbsp. l. sugar and a pinch of salt;
• add 2 cups of hot milk, grind the mixture thoroughly and leave at room temperature to cool;
• into the still warm mixture, add 1 cup of sifted wheat flour with baking soda on the tip of a knife and vanilla sugar;
• add one egg, mix and leave for half an hour;
• put the dough in a baking dish greased with vegetable oil;
• brush the top with beaten yolk;
• Bake in the oven for 25–30 minutes.

The healthiest flour is other types

Flour itself is high in calories, so people with diabetes or overweight are advised to consume a strictly limited amount of it per week.

The best option is considered to be up to 500 kcal per week. Useful varieties that are preferable to use instead of the classic type are buckwheat, spelled, oatmeal, rye and others.

Spelled or spelt

One of the purest and lightest whole grain varieties of the product. Made from wheat germ, it is rich in healthy protein and nutritious fiber.

The proteins in its composition differ in structure, are absorbed faster and do not provoke an allergic reaction. It is suitable for diabetics, allergy sufferers and those with complete gluten intolerance.

Peeled rye or wallpaper flour

It is considered the roughest and most sticky and does not undergo deep processing. Rye flour contains whole parts of the grains along with the shells.

Therefore, this variety is considered more beneficial for the body, it is digested and absorbed faster without complications, does not inhibit metabolism, and helps cleanse the body.

The content of minerals and trace elements in it is increased. A suitable option for baking homemade rye bread.

Coarse wheat wallpaper

This variety is different from the usual white flour; it is obtained from purified, natural whole wheat grains.

Note! There are 3 factories on the territory of the Russian Federation that produce flour of this type: the Solnechny agricultural complex, Belovodye and Diamant. When making a purchase, make sure that the packaging has a special eco-test sign.

This cooking method retains all the valuable vitamins and minerals found in regular flour, but at the same time reduces the gluten and starch content. Suitable for homemade lean and sweet baking.

Buckwheat flour

A dietary option for those who cannot do without baked goods. Made from buckwheat grain. Unlike other varieties, it contains the lowest percentage of starch and a fairly high content of vitamins.

Suitable for baking muffins, buns, pancakes and sweet pastries.

Oat flour

It has a pleasant taste and contains many nutrients. Thanks to its excellent taste and combination with other ingredients, it can easily replace the usual white flour.

Suitable for baking muffins, sweets, pancakes and many dietary dishes.

Corn flour

A natural source of protein, grains and valuable dietary fiber.

It saturates the body and has a beneficial effect on weight loss, allows you to cleanse the body of toxins, remove excess water, and speed up metabolism.

It does not contain gluten, so it is suitable for diabetics, allergy sufferers, overweight people and those suffering from celiac disease.

Flaxseed flour

This variety contains up to 30% fiber and is a source of healthy dietary fiber. Therefore, its use cleanses the body and stabilizes the functioning of the digestive organs and intestines.

This composition makes this variety one of the best for a healthy diet and getting rid of extra pounds.

Rice flour

It is rich in calcium, fluorine, and folic acid, so consuming rice flour will help gently cleanse the intestines and improve digestion.

Disadvantage: Excessive consumption leads to constipation. Therefore, it must be consumed in moderation.

Hominy

Use finely ground corn flour, well dried and sifted. The dish is prepared in a cast iron cauldron.

Recipe:

• boil 0.5 liters of water;
• pour in a thin stream of 8–9 tbsp. l. dry corn flour with a “slide” (ratio by volume - 1 cup of flour to 3 cups of water);
• leave to simmer over medium heat for about 20 minutes (for instant flour - 8-10 minutes);
• no need to stir;
• cover the cauldron with a lid, reduce the heat and let the mamlyga “puff”;
• turn off the heat, mix everything with a wooden masher;
• Immediately turn the cauldron over a large plate or dish.

Read: Diet for Crohn's disease: what is possible, what is not?

Properly cooked hominy easily lags behind the walls and “falls out” in the form of a round yellow “bread”. The dish is eaten hot with milk, cottage cheese and sour cream, feta cheese, scrambled eggs, and sauerkraut. The already cooled hominy is cut and fried in butter or vegetable oil.

Corn flour: beneficial and harmful properties of the product for the body

Corn flour is very actively used in cooking. This is due to the large number of useful substances it contains. Flour is obtained from different varieties of corn and used in baking muffins, breads, pancakes, and flatbreads. Its main feature is its low calorie content, especially for coarsely ground products, as well as the absence of gluten in its composition. Dishes made from corn flour are recommended for people who are overweight. It has a beneficial effect on the cardiovascular system and blood circulation, slows down aging and has a number of other beneficial properties.

There are two types of flour: white and yellow varieties. Their nutritional value is almost identical. This flour is obtained by grinding dried corn kernels. From this product you can prepare a large number of healthy dishes and baked goods: pancakes, muffins, cookies, pancakes, casseroles.

It is used as thickeners for sauces and soups. Baking from it turns out crumbly and light. Bread made from this product remains soft for a long time and does not change its pleasant taste. Food based on corn products is low in calories, but saturates the body well.

Corn flour has a rich composition of substances. It contains a large amount of vitamins and minerals:

• Minerals: iron, zinc, magnesium, phosphorus, calcium, selenium, potassium.
• Vitamins: E, A, PP, B1.
• Amino acids: histidine, lysine, phenylalanine, arginine, tryptophan, leucine, valine, methionine, threonine, isoleucine.

It contains starch, dietary fiber, vegetable proteins and fatty acids.

The BJU of the product and calorie content per 100 g is as follows:

One of the features of this product is that it does not contain gluten, which allows patients with celiac disease to consume it without fear for their health. This disease is characterized by intolerance to a protein found in other cereals, such as wheat.

The beneficial properties of corn flour include:

In addition to these beneficial properties, the product has many others:

• Has a choleretic effect.
• Relieves kidney stones.
• Maintains acid-base balance in the human body.
• Helps maintain healthy teeth and bones.
• Helps form muscle tissue.
• Normalizes blood sugar levels.
• Helps in curing polio and epilepsy.

Dishes based on corn flour are recommended for consumption during pregnancy, as well as for children from one year of age.

There are some side effects, the appearance of which is provoked by the consumption of dishes containing this type of flour:

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Harm

There are some side effects, the appearance of which is provoked by the consumption of dishes containing this type of flour: