Cornmeal Glycemic Index (GI) - Is It High or Low?
Cornmeal is a coarse flour made by grinding dried maize corn. Its high starch content makes it very rich in carbohydrates.
Based on numbers from The International Tables of Glycemic Index Values, cornmeal boiled for two minutes in salted water has a glycemic index of 68 (1).
Cornmeal with added margarine has a slightly higher GI of 69, which puts its glycemic index in the medium category.
The GI of cornmeal porridge from China is very similar, falling in the range of 68±3 (1).
A staple dish from West Africa, kenkey, prepared from fermented cornmeal, has a GI of 44±6.
Research has shown that cornmeal, cooked and stored for some time, may produce a higher glycemic index than freshly cooked cornmeal (2).
Another aspect of cornmeal that changes its glycemic response is the amylose content. Corn flour, which is high in amylose, produces lower glycemic and insulinemic responses (4).
Cornmeal, which is high in starch, is a medium-glycemic-index food. However, different production and consumption methods, such as adding vegetables, fiber-rich foods, or protein, can somewhat lower this index.
References
- https://www.sciencedirect.com/science/article/pii/S0002916522004944
- Glycemic index: effect of food storage under low temperature
- https://www.researchgate.net/publication/15322149
