Cornmeal: Benefits And Recipe

Cornmeal is a food that can be part of a healthy and balanced diet to increase carbohydrate and fiber intake. It is an interesting supplement for athletes and sportspeople.

Cornmeal or polenta is a preparation characterized by its content of essential nutrients. It provides quality energy and is perfectly suited to athletes. In addition, it can be part of a balanced diet, provided it is combined with other foods containing good quality proteins and fats.

In this article, we invite you to find out how to prepare and use cornmeal to get the most out of it. Remember that variety is the basis of good nutrition, so be sure to include foods from all groups. This is the only way to meet the daily needs of the body.

Benefits of cornmeal

Polenta is distinguished by its low glycemic index carbohydrate content. Thanks to them, you benefit from the energy necessary for the development of vital functions. In addition, due to the complexity of its carbohydrates, it has no impact on pancreatic health and blood sugar levels remain stable.

In addition,  cornmeal contains a significant amount of fiber. These nutrients are essential for maintaining proper gut health. This is what a study published in the Central European Journal of Public Health claims. It also reduces the risk of constipation.

Polenta is also remarkable for the presence of certain vitamins such as vitamin A.  This plays a determining role in ensuring the maintenance of visual health, as evidenced by recent scientific articles. Adequate intake of this nutrient therefore helps reduce macular degeneration.

Finally, it should be noted its potassium content. A nutrient that has been shown to neutralize the action of sodium, thereby lowering blood pressure. This mineral is of great importance in the diet of individuals who have some type of deterioration in the functioning of the cardiovascular system.

How to consume cornmeal?

There are different ways to eat this food, although it is generally used as a side dish. It is better to supplement the dish with a food containing proteins  of high biological value, such as meat, fish and eggs.

On the other hand, it is essential to guarantee the presence of plants. These actually contain micronutrients and antioxidants essential to ensure the correct functioning of the body. As well as to prevent premature aging.

However, it is quite possible to prepare a dish in which polenta is the main ingredient. On this subject, we offer you a recipe.

Polenta soup

Polenta soup is a dish suitable for an elaborate diet in a sports context. In the case of sedentary people, it is best to use cornmeal as a side dish or garnish. On the other hand, athletes may need more carbohydrate intake.

Ingredients:

• 8 tablespoons of cornmeal
• 5 glasses of chicken broth
• 25 milliliters of olive oil
• An onion
• Half a celery
• 200 grams of spinach
• A few lettuce leaves
• One medium carrot
• A little nutmeg
• Oregano
• Salt and pepper
• Grated cheese to taste

Preparation:

The first thing to do is cut the vegetables, carrot, celery and onion. Spinach and lettuce as well, making sure to cut them thinly. Then it is necessary to sauté them in olive oil, and then later add the poultry broth.

After a while, add the semolina over medium heat then increase the temperature until it boils. Then lower the heat and  cook for at least 15 minutes, stirring occasionally.

After cooking, make sure the vegetables are tender. Otherwise, continue cooking for a few minutes. At this point you can season with salt, pepper, oregano and cheese.

Finally, cook a moment longer to be sure the flavors have melded. Then the dish is ready. It can be eaten hot or warm.

Include cornmeal in the diet

As we have pointed out,  cornmeal is a high carbohydrate food that can be part of a healthy and balanced diet. You just need to choose the right sides or toppings to promote a complete nutritional intake, in which there is no lack of fat or protein.

You can even prepare this cereal as a starter or as a main course. It can also replace pasta or rice. However, among foods high in sugars, such as polenta, be aware that the most often recommended are legumes and tubers.