Nutritional Ingredients

What is the difference between cornstarch and corn flour


Corn has many health benefits, Which can be obtained by eating them in more than one way.

Which makes them the most common in diets.

The history of corn dates back more than 7,000 years and was first cultivated in Mexico, Maize cultivation spread north to the southwestern United States and south to Peru.

Columbus obtained corn from the Indians in America and returned it to Spain, From there it spread to Western Europe, Then to the rest of the world.

Corn is now produced on every continent of the world except Antarctica. Many varieties of corn are grown, But the most common are sweet corn, And popcorn corn.


Nutritional information about corn

Corn 100 g

Natural corn

  • Plain natural corn
  • The mentioned nutritional values are for a hundred grams of natural corn without any additives or even cooking
  • Corn 100g contains 75.96g water
Vegetables & Fruits
Turkey, corn, popcorn


Fat in corn

Corn contains healthy monounsaturated fats .

Corn does not contain saturated or trans fats, Which means that the small amount of fat found in corn is heart-healthy.

However, If you add butter or margarine to your corn, The fat content will increase significantly.


Vitamin E in corn

Vitamin E is one of the most prominent components of corn oil, which is also high in vitamin E, This gives you about 15 percent of the recommended amount.

Vitamin E is an antioxidant. Which means that it gets rid of the body, It neutralizes cancer-causing free radicals.

Without the help of vitamin E, A person can be prone to chronic conditions such as heart disease and some cancers.


Check outthe guide to foods rich in vitamin E


Is corn oil healthy?

Corn oil fits perfectly in case of a healthy diet.

Corn is packed with good fats and powerful antioxidants that can keep you in good shape.

Although corn oil can be beneficial, However, it is extremely high in calories.


Corn consumption considerations

Although corn does not give the body fat, Except that it is a starchy vegetable, Which means they contain carbohydrates.

Consuming too many carbohydrates and total calories can lead to weight and fat gain.

If you are overweight, Daily calories should be reduced from 500 to 1,000 calories per day. Which leads to weight loss.

The American Diet Association reports that reducing carbohydrates instead of calories or fat may help with short-term weight loss.

Reducing carbohydrate intake also leads to a decrease in energy consumption in general. Which is effective in losing weight and fat.


Moderation in corn oil consumption

Just because corn oil is packed with ingredients that are good for you doesn’t mean you want to get them regularly.

Corn oil is full of calories, One tablespoon contains approximately 125 calories of 13.5 grams of fat.

You should only consume 44 to 78 grams of fat per day to get 2,000 calories – 20 to 35 percent of the total required.


Start by designing your own free dietary schedule


Health Benefits of Corn

Corn has many health benefits, Due to the high fiber content, Which can help with digestion.

It also contains B vitamins, Which is important for your overall health.

Corn also provides many essential minerals such as zinc, magnesium, copper, iron, and manganese.

Corn is a good source of antioxidant carotenoids, lutein and zeaxanthin. Which promotes eye health.

Moreover, corn is gluten-free, making corn a safe choice for people with celiac disease. (Meet gluten-free diet food)

It is also rich in protein compared to many other vegetables, Which makes it a good choice for vegetarians.

There are also many concerns about corn, Which can be mentioned in the following points:

Common myths about corn

Myth number 1: Eating corn will make you gain weight

In fact, one serving of corn has about 100 calories. Which is close to the calorie intake of apples.

With approximately 3 grams of fiber per serving, Corn can help you feel full longer.

Then there is resistant starch in corn, It is a slow-digesting type of carbohydrate that has been shown to help control weight.


Myth number 2: Sweet corn is rich in sugar

The truth: There are only 6 grams of natural sugar in a medium-sized grain of corn.

Sweet corn contains less than half of banana sugar and about a third of apple sugar. Even beets contain more grams of sugar per serving than corn.


Myth number 3: Corn has no health benefits

The truth: For starters, Sweet corn is loaded with lutein and zeaxanthin, They are phytochemicals that promote healthy vision.

Besides helping with weight loss, The insoluble fiber in corn feeds good bacteria in your gut. Which helps the digestion process.


Myth number 4: The body cannot digest corn

corn is rich in cellulose, They are insoluble fibers that the body cannot digest.

The truth: Chewing corn longer can help the digestive system break down cellulose walls to access more nutrients.


Solid corn syrup or high fructose corn syrup

corn syrup, Whether liquid or solid with or without fructose, It is an additional sugar that may contribute to obesity and heart disease.

corn syrup contains 100% glucose, It is the smallest form of sugar, And to make it solid, Food manufacturers dry the drink.

High fructose, or liquid, corn syrup is used by food manufacturers to sweeten processed foods and beverages.


How do these sweeteners affect your health?

Your body processes glucose a little differently than fructose, But the two types of corn syrup have the same effect on sugar-related diseases.

Despite its risks, high fructose corn syrup is found in many foods, where it is found in all inorganic spices, fruit juices, and others.


The difference between cornmeal and cornstarch

Both cornstarch and cornmeal come from corn but differ in their nutritional ingredients, flavors, and uses.

In the United States, Cornmeal refers to a fine powder from whole corn kernels such as wheat flour

Meanwhile, Cornstarch is considered a good powder, But it is made only from the starchy part of corn.

Because of its outstanding nutritional content and processing methods, It has different culinary uses.

Here’s everything you need to know about the differences between cornstarch and cornmeal


Processing method

Both cornmeal and cornstarch are made from corn.

Cornmeal is the result of grinding the entire corn kernel into a fine powder.

Cornmeal contains protein, fiber, starch, vitamins and minerals found in whole corn.

It is usually yellow in color.

On the other hand Cornstarch is polished and made by removing protein and fiber in the corn kernel.



Here’s a nutrient comparison from 1/4 cup (29 grams) of cornstarch and cornmeal:

Calories: in cornstarch 120 calories, While in flour 110 kcal.

Protein: 0 grams in cornstarch, 3 grams in corn flour.

Fats: 0 g in cornstarch, 1.5 grams in corn flour.

Carbohydrates: 28 grams in cornstarch, 22 grams in corn flour.

Fiber: 0 grams in cornstarch, 2 grams in corn flour.

In addition to providing fiber and protein, Cornmeal contains B vitamins, iron, potassium, magnesium and many other nutrients.

Cornstarch does not provide any B vitamins and much smaller amounts than other nutrients. Compared to cornmeal.

Similarly to the atom, Cornmeal tastes earthy and sweet.

It can be used instead of wheat flour in bread, pies, pies and pastries to add a corn-like taste.

By contrast, Cornstarch does not have the taste of corn mostly, Thus it adds a thick texture instead of taste.


Food products containing corn flour

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Confusing naming

In the United Kingdom, Israel , Ireland and some other countries, Most people refer to cornstarch as cornmeal.

therefore Recipes and cooking instructions may call for cornmeal when it means cornstarch

If you are not sure about the product see how the corn product is used in the recipe.

If it is intended to be used in a manner similar to wheat flour, Corn flour is probably your choice.

If the recipe uses the product to thicken soups or broths, Cornstarch is the best choice.



Due to the different nutritional components, Cornstarch and cornmeal cannot be used in the same way in recipes.

Cornmeal can be used to make bread, pies, biscuits, pies, pastries, In addition as an alternative to wheat flour, It adds a characteristic corn taste and yellow color.

However, Since cornmeal does not contain gluten, It is the main protein in wheat that adds elasticity and strength to bread, A denser and crumbler product may come out.

Cornstarch is mainly used to thicken soups, sauces and broths. to avoid lumps, It must be mixed with cold liquid before adding it to a hot dish.

Since cornstarch is mostly starch and does not contain protein or fat, They cannot be used in the same way as cornmeal in bread.


Food products containing cornstarch

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Cornmeal substitutes

There are many distinctive alternatives to cornmeal, which are essential for a healthy cooking process, especially for someone with dietary restrictions.

It is not difficult to find corn flour substitutes, It can be easily replaced with excellent home alternatives. The flavor may change slightly, But it is more healthy.

Wheat flour

Most common among all alternatives, wheat flour and cornmeal share a similar flavor and both can work in recipes.

But when replacing we recommend that you double the wheat flour to achieve the same effects. But it’s clear that wheat flour is not a substitute for unhealthy gluten.

Rice flour

This by-product of rice, A healthy alternative to cornmeal will not significantly change the flavor of the dish.

Unlike wheat flour, It can be a good gluten-free option.

Rice flour contains a substance and thickness similar to cornmeal and can be replaced in recipes in a ratio of 1: 1.

Rice flour is a good alternative to baking.


represents starch, A thickening agent works in a similar way to corn flour. Although this can work well in both sweet and savory recipes.

It’s worth keeping in mind that this starch can speed up the cooking time since flour is stronger than cornmeal.

Potato starch

Starch extracted from potatoes, can be used to dissolve instead of cornmeal in a 1: 1 ratio.

It may add flavor to your dish and better used for delicious recipes, They are also known to be denser than corn flour.


The end

Although corn has many nutritional benefits, They are not particularly rich in any of the specific nutrients and contain less fiber than other complex carbohydrates.

Some people may have dietary restrictions that can make corn a bad eating choice.

For example People trying to limit carbohydrate intake should avoid corn as it is high in carbohydrates.

And there is no harm in eliminating corn from the diet.


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