Short answer
Polenta is usually made from yellow corn that is ground to make cornmeal. Polenta is a good source of protein, fiber and complex carbohydrates. It is a versatile side dish that can be combined with other nutritional ingredients. Because corn has become the number one GMO food the only great option is to find a Non-GMO cornmeal brand.
Recommended Alternative
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
Polenta is ground corn meal that originated with Italian cooking. Because of its fiber content polenta is great for digestion and helps to balance out the gastrointestinal tract while promoting healthy gut bacteria. Most people should consume more daily fiber to help with regular bowel movements and prevent constipation. Proper fiber intake helps with the prevention of colon cancer and helpful for individuals dealing with an irritable bowel. Fiber makes you feel full so there is less of a tendency to over eat.
The complex carbohydrates in polenta allow for slower digestion and will not cause a spike in glucose levels compared to simple carbohydrates. The combination of the fiber and complex carbohydrates make this a nice choice for diabetics and for people addressing weight management.
Polenta is gluten free. Gluten intolerance, gluten sensitivity and Celiac Disease (Sprue) affect millions of individuals who have to avoid wheat, rye and barley. For these individuals the ingestion of grain causes significant gastrointestinal upset. Glutinous proteins can make your gut more permeable which allows partially digested proteins to enter the bloodstream-promoting inflammation throughout the body. Polenta is a great choice for anyone dealing with gluten issues.
Polenta provides protein, is low in fat and low in calories. Polenta is not a great source for minerals or vitamins but does contain traces of calcium, iron, magnesium, phosphorus, sodium and zinc. The vitamins found in polenta in small amounts are vitamin A, vitamin B and vitamin E. Some polenta is enriched with minerals and vitamins but by adding healthy vegetables to the recipe you can accomplish the same thing while adding to the fiber content. A cup of polenta will contain approximately 145 calories, 1 gram of fat, 3 grams of protein, 3 grams of fiber and no cholesterol.
Because polenta is from corn it contains carotenoids which are helpful for eye health. The two main carotenoids found in polenta are lutein and zeaxanthin which are shown to decrease the risk of cataracts and macular degeneration.
A great way to enjoy polenta is to make your own. Take 6 cups of water, add ½ teaspoon sea salt and bring to a boil. Whisk in 1 ¾ cups of Non-GMO cornmeal and reduce the heat to low. Stir frequently until the mixture is thickened. To add additional nutrient value, sauté vegetables of your choice and add to the polenta before serving.
Ingredients to be aware of
- made from corn-make sure it is non- gmo
Benefits
- good source of fiber
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low in fat and calories
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complex carbohydrates
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good protein source
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gluten free
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versatile side dish
Our Wellness Pick
(what is this?)
Organic Corn Grits/Polenta
- USDA Organic
- Whole grain nutrition
- Non-GMO verified
- Gluten-free option
- Rich in fiber
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Written by Dr. Becky Maes
Published on: 11-14-2023
Last updated: 12-01-2023
Thank you for your feedback!
Written by Dr. Becky Maes
Published on: 11-14-2023
Last updated: 12-01-2023
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