Whole cornmeal is ground, dried corn that comes in different varieties and textures. It can be used for breakfast, dinner and everything in between, making it a versatile addition to your pantry. Perhaps the most important thing to know about cornmeal, though, is that it is a whole grain that comes with a host of health benefits.

Cornmeal is a carbohydrate, and although carbs have gotten a bad rap, whole grains like whole cornmeal are "good" carbohydrates. These types of whole grains contain complex carbs, fibre and other nutrients, and they can help prevent diseases like diabetes, heart disease and some cancers. One hundred grams -- about 3.5 ounces -- of whole cornmeal have more than 7 grams of fibre and less than 1 gram of sugar. Eating a diet with plenty of whole grains, including whole cornmeal, can help with weight loss goals and improve your overall health.

Cornmeal is gluten-free, making it a good whole grain choice for people suffering from celiac disease or wheat allergies. People who have a gluten intolerance or sensitivity can also benefit from eating a gluten-free diet, because it can help with symptoms such as abdominal pain, diarrhoea and irritable bowel syndrome. Whole cornmeal can be used as a substitute for wheat in some baked items.

Health benefits

Unlike finely ground corn flour, cornmeal retains some of the nutrient content.

 Yellow cornmeal is rich in antioxidants. It also prevents cancer.

 The dietary fibre content in cornmeal helps promoting colon health and prevents constipation.

 The fibre also reduces bad cholesterol levels.

Whole grain corn meal is a good source of many of the minerals and vitamins our bodies need to stay healthy and well. A 100-gram serving of whole grain corn meal contains 18 essential amino acids, 127 milligrams of magnesium, 241 milligrams of phosphorus and 287 milligrams of potassium. It is also a good source of thiamin, choline, niacin, folate and vitamins B-6, A, E and K.

Contains Essential Nutrients: Manganese – helps body burn fat, build healthy bones and manage blood sugar; Selenium – regulates thyroid function, lowers blood pressure, boosts immune system, and helps relieve symptoms of psoriasis & eczema; Magnesium – builds bone density & helps prevent osteoporosis, improves muscle strength & flexibility, and helps with migraines; B Vitamins – boost metabolism, increases energy and enhances mood.

Easy to Digest: Congee is especially gentle on digestion because of its long cooking time, making it easy to for the body to absorb and assimilate nutrients. As a result, congee hydrates and nourishes the body to speed up recovery from illness or overexertion. In fact, congee can easily serve as an infant’s first food.

Insomnia: The magnesium in congee reduces stress, relaxes muscles and deactivates adrenaline — promoting restful sleep.

Anti-Inflammatory: Amaranth has anti-inflammatory properties, which reduces the risk of chronic disease, and protects cells from cancer.

Protein Powerhouse: Unlike most grains, amaranth contains all of the essential amino acids, making it a complete, high-quality, easily digestible protein. Amaranth contains high amounts of lysine, an essential amino acid that helps the body absorb calcium, build muscle, and produce energy. 1 cup of amaranth contains 26 grams of protein!

Weight Loss: 1 cup contains just 1 gram of saturated fat and 182 calories. Eating grits balances blood sugar levels while digesting slowly, allowing the body to feel fuller longer without excess fat and calories.

Ideal for Athletes: In addition to providing essential B vitamins that convert fats, carbohydrates and protein into energy, grits contain 18 essential amino acids, including leusine, which prevents muscle loss and enhances muscle endurance and strength. An ideal pre-workout meal, 1 cup of grits contains 38 grams of carbohydrates, keeping the body energized through rigorous activity.