Corn flour: 6 benefits and tips on how to use it

Thicker than cornmeal, corn flour is an affordable food that can be used in various recipes for bread, cakes, farofa and couscous, among a multitude of preparations full of flavor and a brighter color.

Known to mankind for over 7,000 years, corn is one of the most nutritious cereals available for our food as it offers a series of vitamins and minerals, in addition to carbohydrates and fiber. Its importance for our development was such that the name given to this cereal by the Caribbean Indians means “sustenance of life”.

Corn flour benefits

The benefits of corn persist after it is processed into flour and are good reasons to take a closer look at this ingredient. Discover the main ones:

1. Promotes energy production

As a source of zinc (a glass has 2 mg, which represents 25% of the daily needs of women), corn flour helps our body to make better use of food, facilitating the transformation of carbohydrates into energy. In addition, zinc participates in the metabolism of proteins, allowing the construction of muscles.

This benefit is also due to the iron content of corn flour (2.8 mg or 16% of women’s daily needs per cup), as this mineral is essential for the transport of oxygen to the cells.

In the absence of these elements, we can feel tired, indisposition and even sadness and irritability due to low energy to carry out everyday tasks.

2. Stimulates the immune system

This is yet another benefit of corn flour conferred by the minerals zinc and iron, which participate in the production of defense cells and their action in the fight against invading microorganisms.

Without adequate consumption of these minerals, we are more prone to colds, flu and infections in general, in addition to our body taking longer to recover from an illness.

3. Fighting anemia

The iron content of corn flour also helps us to avoid iron deficiency anemia, which leads to a decrease in the number of red cells (red blood cells) in the blood as a result of the reduction of hemoglobin (protein present in red cells).

As the red blood cells are responsible for transporting oxygen to the other cells, allowing the generation of energy, the lack of iron causes tiredness, weakness and indisposition, which can harm us at work and in studies.

4. Helps in eye health

Corn is a grain rich in carotenoids such as lutein and zeaxanthin, which have antioxidant properties and protect the retina against damage caused by light, preventing diseases such as cataracts and macular degeneration.

In addition, corn flour contains beta-carotene, which is transformed into vitamin A by our body and prevents night blindness.

5. Decreases LDL cholesterol levels

Due to its fiber content (8.5 mg or 34% of the daily requirements for women in a cup), cornmeal helps to control LDL cholesterol levels, considered the bad cholesterol, by decreasing the absorption of fats by the intestine. and favoring its elimination through the feces.

As a result, this food contributes to cardiovascular health by reducing the risk of fatty plaque formation in blood vessels.

6. Has no gluten

As corn is a gluten-free cereal, unlike wheat, rye and barley, the flour produced from this grain can be consumed by people with celiac disease or intolerance to this protein.

Thus, corn flour can be used as a substitute for other flours in various preparations such as cakes, pies and pasta, which can be consumed by these patients or by those who wish to avoid gluten for other reasons.

Recipes with corn flour

Discover some recipes that use corn flour and can be easily prepared in your daily life:

1. Cornmeal cake

In addition to being delicious to accompany a freshly brewed coffee, this cake is very easy to make, as all the ingredients are mixed in a blender. The touch of parmesan makes the flavor even more special.

2. Egg farofa with corn flour

This corn farofa that has fried egg in butter is excellent to accompany the barbecue, stuffing the chicken or increasing the rice and beans of everyday life.

3. Mexican Tacos

Corn flour makes these tacos super crispy and a beautiful golden color – and this recipe is even cheaper than buying the tacos at the supermarket!

4. Gluten-free bread with chia

This gluten-free bread uses a mixture of corn and rice flour to replace the wheat flour and has the addition of chia seeds, which increase the feeling of satiety.

Although corn flour is a versatile ingredient and allows the preparation of very tasty dishes, it is worth remembering that it has about 370 calories in 100 grams and has a high glycemic index, which means that this flour is quickly transformed into glucose and causes an insulin spike.

As a result, we tend to feel hungry again shortly after eating this food. In addition, if consumed in excess, corn flour favors the accumulation of fat, especially in the abdominal region. Therefore, moderation is the best way to enjoy all its benefits.