Glycemic Index of Cornmeal
Glycemic Index (GI):
Cornmeal has a glycemic index (GI) ranging from 68 to 70, depending on the type and preparation method. This falls in the medium-GI range, meaning it can cause a moderate rise in blood sugar levels. Whole-grain cornmeal may have a slightly lower GI compared to refined versions.
Glycemic Load of Cornmeal
The glycemic load (GL) of cornmeal varies based on portion size. A typical serving (1/4 cup, about 30 grams) has a glycemic load of around 13, which is moderate. Consuming smaller portions or pairing cornmeal with fiber or protein-rich foods can help reduce its impact on blood sugar.
Nutritional Profile of Cornmeal (Per 100 Grams)
| Nutrient | Amount |
|---|---|
| Calories | 370 kcal |
| Protein | 8.1 g |
| Total Fat | 3.9 g |
| Saturated Fat | 0.5 g |
| Carbohydrates | 79 g |
| Fiber | 7.3 g |
| Sugar | 0.6 g |
| Calcium | 6 mg |
| Iron | 2.5 mg |
| Magnesium | 127 mg |
| Potassium | 315 mg |
Conclusion
Cornmeal has a medium glycemic index and moderate glycemic load, making it a reasonable choice for most diets when consumed in moderation. It is rich in carbohydrates, fiber, and essential minerals like magnesium and potassium, making it a versatile ingredient in many recipes. To manage blood sugar, pair cornmeal dishes with protein or healthy fats.
