Is cornbread healthy for you to eat?

Cornbread is a traditional bread made primarily from cornmeal. It has long been a staple side dish in many Southern U.S. cuisines. With its rich golden color and crumbly texture, cornbread is delicious when served warm with a pat of butter. However, many people wonder if it’s actually healthy to eat.

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Is cornbread nutritious?

The main ingredient in cornbread is cornmeal, which is made by grinding dried corn kernels into a fine powder. Cornmeal is naturally high in certain nutrients, including:

Fiber: A 1-ounce serving of cornmeal contains 2 grams of fiber, which is 7% of the daily value (DV). The fiber in cornmeal may promote digestive health.
Protein: With 3 grams of protein per ounce, cornmeal is a good source of this important nutrient. Protein helps maintain and repair tissues in the body.
Vitamins and minerals: Cornmeal provides small amounts of iron, magnesium, phosphorus, zinc, folate, and other vitamins and minerals.

So in its whole grain form, cornmeal can be a nutritious ingredient. However, some cornbread recipes use refined cornmeal, which has had the nutrient-rich germ and bran removed during processing. Refining the cornmeal reduces its fiber and nutrient content.

Does cornbread have antioxidants?

Corn contains beneficial plant compounds called carotenoids, including lutein and zeaxanthin. These act as antioxidants to reduce inflammation and oxidative damage in the body. However, some of these protective antioxidants are lost when the whole corn kernel is ground into cornmeal.

One study found that the carotenoid content decreased by around 57–89% when corn was processed into cornmeal (1). So while cornbread does contain some antioxidants, it has fewer than whole corn.

Is it high in calories or fat?

The calorie and fat content of cornbread can vary significantly based on the recipe. Here are the nutrition facts for a 1-ounce serving of basic cornbread made with:

Cornmeal: 111 calories, 1 gram fat
All-purpose flour: 74 calories, 0.3 grams fat

On its own, plain cornbread made with just cornmeal is low in calories and fat. However, many recipes call for added ingredients like:

Butter or oil: Adds over 100 calories and 12 grams of fat per tablespoon
Wheat flour: Nearly 75 calories per ounce with minimal fat

Sugar: 16 calories and 0 fat per teaspoon
Milk: 12 calories and 0.4 grams fat per tablespoon
Eggs: 74 calories and 5 grams fat each

Bacon drippings: Adds fat and sodium

So while cornmeal itself is fairly low calorie, cornbread can end up high in calories, fat, and added sugar depending on the recipe.

Does it affect blood sugar?

Cornbread made with whole grain cornmeal has a relatively low glycemic index (GI), meaning it shouldn’t cause large or rapid spikes in blood sugar levels (2).

However, refined cornmeal has a higher GI, as the refining process makes the carbohydrates easier to digest. Added sugar also increases the GI. So cornbread made with refined cornmeal and sugar can cause quicker rises in blood sugar.

One study in 10 healthy adults found that eating refined cornmeal bread resulted in significantly higher blood sugar levels, compared to whole grain corn bread (3).

Is cornbread gluten-free?

Cornmeal itself is naturally gluten-free. However, many cornbread recipes include wheat flour, which does contain gluten. Look for recipes made with alternate flours like:

Almond flour
Coconut flour
Oat flour

Buckwheat flour

For people with celiac disease or gluten intolerance, cornmeal-based cornbread recipes without any wheat flour can be a tasty gluten-free option to enjoy.

Does it contain any allergens?

Plain cornbread made only with cornmeal is generally allergy-friendly. However, some recipes add potential allergens like:

Wheat: Allergen for those with celiac disease or gluten intolerance
Dairy: Milk and butter can cause issues if you have a dairy allergy
Eggs: People with egg allergies will want to avoid egg-based cornbread

Tree nuts: Tree nut flours like almond meal may be risky

If you have food allergies, be sure to check the ingredients list and avoid cornbread recipes with your allergen triggers.

Does it offer any health benefits?

Here are some of the top health benefits associated with cornbread:

May lower cholesterol: The fiber in whole grain cornmeal may help reduce LDL (bad) cholesterol levels (4).
Rich in antioxidants: Cornbread made with whole cornmeal provides antioxidants like lutein and zeaxanthin.
May stabilize blood sugar: The carbohydrates in cornbread made with whole cornmeal digest more slowly to minimize spikes and crashes in blood sugar.

Gluten-free option: Cornbread made without wheat flour can be enjoyed on a gluten-free diet.

Is cornbread unhealthy in any way?

Some potential downsides of cornbread include:

May be high in calories: Recipes with added sugar and fat can boost the calorie content.

Contains antinutrients: Cornmeal contains phytic acid, which can reduce absorption of iron and zinc.
Often lacks protein: Most recipes provide minimal protein.
Low in nutrients: Refined cornmeal has fewer vitamins, minerals, and antioxidants.

Can spike blood sugar: Recipes high in refined cornmeal and sugar can cause rapid blood sugar rises.

What are the best ways to incorporate cornbread into your diet?

Here are some healthy tips for enjoying cornbread as part of a balanced diet:

Use stone-ground whole grain cornmeal whenever possible for more nutrients.

Limit added sugars or opt for low-calorie sweeteners like stevia or monk fruit.
Bake rather than fry cornbread to reduce the amount of added fats.
Enjoy cornbread in moderation as part of a meal with other nutritious foods.

Pair it with lean proteins and vegetables to help balance out the carb content.
Use vegetable oil rather than butter to cut down on saturated fat.
Substitute wheat flour with a gluten-free flour if needed.

Simple healthy cornbread recipe

Here is an easy recipe for healthy whole grain cornbread:

Ingredients:

1 cup stone-ground cornmeal

1 cup whole wheat or alternative gluten-free flour
2 tsp baking powder
1⁄4 tsp salt

1 egg
1 cup low-fat milk
2 tbsp honey or maple syrup (optional)

2 tbsp vegetable or olive oil

Instructions:

Preheat oven to 400°F. Grease an 8-inch baking pan.

In a large bowl, mix together cornmeal, flour, baking powder and salt.
In a smaller bowl, beat together egg, milk, honey, and oil.
Fold wet ingredients into dry ingredients until just combined.

Pour batter into prepared pan and bake for 20 minutes.
Allow to cool 10 minutes before slicing. Serve warm.

The bottom line

Cornbread made from whole grain cornmeal can provide some good nutrition along with antioxidants and fiber. However, refined cornmeal and recipe additions like sugar and butter can reduce its benefits.

Enjoy cornbread in moderation as part of a healthy diet, and be mindful of limiting added sugars, fats, and sodium. Stick to whole grain cornmeal, and pair it with other nutritious foods to help optimize your diet.