When you think of cooked grains, chances are you think of oatmeal, rice, or quinoa. Corn is often overlooked, though it can likewise be enjoyed as a cooked grain side dish or cereal when used in the form of cornmeal. Polenta, a traditional dish originating in Northern Italy, is made by cooking ground cornmeal in salted water. This inexpensive and versatile dish is easy to prepare and well worth getting to know. As the grains absorb water, they soften and turn into a creamy, porridge-like dish. For extra flavor, you can add herbs, spices, or grated cheese. Polenta is cooked cornmeal that can be eaten as a side or used in a variety of recipes, from bread to desserts. It is a versatile food that can be served chilled or warm.
Nutritional Profile of Polenta
Plain polenta without cheese or cream is fairly low in calories and contains negligible amounts of various vitamins and minerals. Plus, like other grains, it’s a good source of carbs. A 3/4-cup (125-gram) serving of polenta cooked in water provides:
- Calories: 80
- Carbs: 17 grams
- Protein: 2 grams
- Fat: less than 1 gram
- Fiber: 1 gram
You can also buy precooked polenta packaged in a tube. As long as the ingredients are only water, cornmeal, and possibly salt, the nutrition information should remain similar.
Most packaged and precooked polenta is made from degerminated corn, meaning the germ - the innermost part of the corn kernel - has been removed. Therefore, it’s not considered a whole grain. The germ is where most of the fat, B vitamins, and vitamin E are stored. This means that removing the germ also removes most of these nutrients. Thus, the shelf life of packaged polenta or degerminated cornmeal is increased, as there’s less fat to turn rancid.
If you prefer, you can also make polenta that’s higher in fiber and vitamins by choosing whole grain cornmeal - simply look for the words “whole corn” on the ingredient label. Cooking polenta in milk instead of water can add important nutrients but will also increase the calorie count.
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Certain varieties of polenta are enriched with minerals and vitamins to increase the nutritional value. Making polenta with milk instead of water can add valuable nutrients.
Health Benefits of Polenta
Polenta boasts several potential health benefits, making it a healthful food choice with several nutritional benefits. It may be good for health as it contains fiber and protein. It is also rich in complex carbohydrates, low in fat, and more.
Gluten-Free Grain
Corn, and thus cornmeal, is naturally gluten-free, so polenta can be a good grain choice if you follow a gluten-free diet. Still, it’s always a good idea to examine the ingredient label carefully. Some manufacturers may add gluten-containing ingredients, or the product may be manufactured in a facility that also processes gluten-containing foods, increasing the risk of cross-contamination.
Many brands of polenta state that their products are gluten-free on the label. For people looking for gluten-free dishes, polenta is a good option. Many sources of fiber, such as wheat, couscous, and rye, contain gluten. Polenta is usually safe to be eaten by people with celiac disease or a gluten sensitivity. But people should check the ingredient list for other additives.
Rich in Complex Carbohydrates
Polenta is an excellent source of complex carbohydrates. Simple carbohydrates are broken down fast and can cause a person’s blood sugar levels to spike. Often, simple carbohydrates do not contain many nutrients either. Cakes, cookies, and white bread are examples of simple carbohydrates.
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The complex carbohydrates in polenta are broken down slowly, which means they take longer to digest. This slow release can keep blood sugar levels steady. Complex carbs are digested more slowly than simple carbs. Thus, they help keep you feeling full for longer and provide long-lasting energy. Amylose and amylopectin are the two forms of carbs in starch. Amylose - also known as resistant starch because it resists digestion - comprises 25% of the starch in cornmeal. It’s linked to healthier blood sugar and insulin levels. The remainder of the starch is amylopectin, which does get digested.
Source of Fiber and Protein
Polenta contains both protein and fiber to help a person feel full. Fiber is also recommended to keep the digestive system functioning properly, to feed healthy gut bacteria, and to prevent constipation.
Rich in Antioxidants
The yellow cornmeal used to make polenta is an important source of antioxidants, which are compounds that help protect the cells in your body from oxidative damage. In doing so, they may help reduce your risk of certain age-related diseases. The most significant antioxidants in yellow cornmeal are carotenoids and phenolic compounds.
The carotenoids include carotenes, lutein, and zeaxanthin, among many others. These natural pigments give cornmeal its yellow color and are linked to a lower risk of eye diseases like age-related macular degeneration, as well as heart disease, diabetes, cancer, and dementia.
Phenolic compounds in yellow cornmeal include flavonoids and phenolic acids. They’re responsible for some of its sour, bitter, and astringent flavors. These compounds are thought to reduce the risk of age-related diseases through their antioxidant properties. They also help block or reduce inflammation throughout the body and brain. Corn contains antioxidants that help to lessen or prevent damage from free radicals. If free radicals accumulate in the body, they can further illness and aging.
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Some of these antioxidants are phytonutrients - also known as phytochemicals. They may play a role in reducing the risk of chronic disease. Research is ongoing, but there are promising links between carotenoids in corn and better immunity, as well as protection against skin cancers.
Contains Vitamin A and Essential Minerals
Although it does not contain large amounts of vitamins and minerals, polenta does contain some vitamin A. According to the National Institutes of Health, vitamin A is necessary for the proper functioning of the kidneys, lungs, and heart. Iron, magnesium, and zinc are all essential minerals. Although polenta does not provide large amounts of these minerals, they still count towards a healthful diet.
Low in Fat and Calories
Polenta is naturally low in fat and can be eaten as part of a heart-healthy diet. A person looking to reduce their saturated fat intake should cook polenta with water, plant milk, or broth instead of dairy milk, and avoid adding cheese or butter.
Polenta is low calorie, similarly to other whole grains that are cooked in a liquid. It provides about 70 calories per 100 grams (g) cooked serving. Nutritious, whole foods that are low in calories, such as polenta, can be a good choice for people looking to lose or maintain weight. If you're looking to create a filling dish without packing on too many calories, then polenta is an excellent option.
Fairly Blood-Sugar-Friendly
While polenta is high in starchy carbs, it has a medium GI of 68, meaning it shouldn’t raise your blood sugar levels too quickly. It also has a low GL, so it shouldn’t cause your blood sugar to spike too high after eating it. That said, it’s important to know that the GI and GL of foods are affected by what else you eat at the same time.
If you have diabetes, the American Diabetes Association recommends focusing on the total carb content in your meal rather than its components’ glycemic measurements. That means you should stick to small portions of polenta, such as 3/4 cup (125 grams), and pair it with foods like vegetables and meats or fish to balance it.
Polenta for Weight Loss
Nutritious, whole foods that are low in calories, such as polenta, can be a good choice for people looking to lose or maintain weight. Polenta is often used to substitute grains like pasta and rice, as it's lower in calories and is a source of complex carbohydrates. Because polenta is made from dried, ground corn, it’s gluten-free. This means it’s safe for those with gluten intolerance or celiac disease. It’s still important to read the product labels to make sure that the cornmeal wasn’t made in a factory that processes products that do contain gluten. This could result in cross-contamination.
Whole grains are complex carbohydrates so they take longer to break down. They’re also high in dietary fiber, which helps keep you fuller longer. This makes you less likely to overeat, so it’s easier to maintain a healthy body weight.
How to Prepare Polenta
Polenta is easy to prepare. One cup (125 grams) of dry cornmeal plus 4 cups (950 mL) of water will make 4-5 cups (950-1188 mL) of polenta. In other words, polenta requires a four-to-one ratio of water to cornmeal. You can adjust these measurements depending on your needs. This recipe will make a creamy polenta:
- Bring 4 cups (950 mL) of lightly salted water or stock to a boil in a pot.
- Add 1 cup (125 grams) of packaged polenta or yellow cornmeal.
- Stir it well and reduce the heat to low, allowing the polenta to simmer and thicken.
- Cover the pot and let the polenta cook for 30-40 minutes, stirring every 5-10 minutes to keep it from sticking to the bottom and burning. If you’re using instant or quick-cooking polenta, it will take only 3-5 minutes to cook.
- If desired, season the polenta with additional salt, olive oil, grated Parmesan cheese, or fresh or dried herbs.
If you want to experiment with baked polenta, pour the cooked polenta into a baking pan or dish and bake it at 350°F (177°C) for about 20 minutes, or until firm and slightly golden. Let it cool and cut it into squares for serving.
To speed up the cooking time, you can soak the cornmeal in room temperature water for 8 to 12 hours before cooking. The polenta will only need to cook for about 7 to 8 minutes after that. Polenta can also be fried or grilled. After cooking in water, pour it into a greased sheet pan. Spread it out evenly, then cover with plastic wrap. Refrigerate it for a few hours or overnight. The polenta should set into a firm block. You can then slice it up and pan-fry or deep-fry it.
Serving Suggestions
Much like rice, polenta is often used as a side dish or base for other foods. It’s low in protein and fat, and it pairs well with meats, seafood, or cheese to make a more complete meal. Polenta has a mild corn flavor, making it a good base to add herbs, vegetables, or cheese. It can be used as a side dish and eaten along with fish or other meats. Although polenta has a porridge-like consistency when cooked, it can be firm enough to slice when it is chilled. The slices can be placed on the grill or in the oven with various toppings, including cheese or sauces.
Basic polenta is generally quite healthy since it’s made with water and some salt. Some recipes call for milk or cream instead of water, which will increase the calorie count. If you use store-bought stock, this may increase the amount of sodium in your polenta. Deep-frying or pan-frying the polenta slices will increase the amount of fat and calories. To make it healthier, bake it or air fry the slices instead. Instead of adding salt or cheese for flavor, add herbs and spices like thyme, rosemary, parsley, dill, sage, or saffron. Try adding yogurt for creaminess. Other flavorful, nutritious additions include vegetable purees, mushrooms, or lemon zest.
Recipes
To make a simple and creamy polenta base to eat on its own or in other dishes, a person can follow the recipe here. For a rich and filling main course, polenta can be used to make this pesto lasagna.
Polenta is a healthful alternative to other side dishes, such as potatoes, pasta, and rice. Because it does not have a strong flavor, it can accompany a variety of foods.
Basic Italian Polenta
Ideal for days when you don't have much time to spend in the kitchen, this Polenta Recipe can be made in minutes with the help of a pressure cooker. Just three ingredients and five minutes of cook time are needed to make a polenta recipe worthy of any event. What's more, because all of the ingredients are combined into one bowl, it makes for a fast clean up too! This polenta recipe will help introduce you to the ingredient's taste and texture, motivating you to cook with it more frequently. Made with just four ingredients: unsalted butter, sea salt, polenta and water. It's an uncomplicated dish that can be combined with various flavorful ingredients to create a hearty meal that everyone can enjoy.
Gluten-Free Polenta Cake with Fresh Blueberries
Searching for a gluten free cake option? You've found it! This Gluten Free Polenta Cake with Fresh Blueberries is the ideal dessert for any event. It's made by combining our Gluten Free 1-to-1 Baking Flour with Gluten Free Medium Cornmeal to create a fluffy cake-like texture that holds its shape even without gluten present. Moist and delicious, it's the perfect cake to surprise friends and family with, whether they eat gluten or not.
Grilled Tomato Polenta with Gorgonzola
This Grilled Tomato Polenta with Gorgonzola is the perfect polenta dish to make when you're in search of a savory side dish. Made with just a handful of ingredients, polenta, gorgonzola cheese and sun-dried tomatoes add a unique flavor to this recipe that tastes great when paired with protein like chicken or steak.
Storage Tips
Store dried cornmeal in an airtight container in a cool, dry place, and keep in mind the best-by-date. Generally, degerminated polenta has a long shelf life and should last about 1 year. Whole grain cornmeal should typically be used within about 3 months. Alternatively, store it in your refrigerator or freezer to extend the shelf life. Once prepared, polenta should be kept in your refrigerator and enjoyed within 3-5 days.