Introduction:
Maize is a gluten-free cereal and, like wheat, rye or rice, belongs to the sweet grass family. In addition to the intense yellow maize, there are also red or black varieties.
Use/Preparation:
Maize can be grilled, boiled, baked as a vegetable garnish, in salads, as flour in bread and pastries, made into pancakes, polenta, popcorn or corn oil or prepared.
Health:
Among other things, maize provides vitamins of the B group, vitamin C and folic acid as well as the minerals potassium, iron, magnesium and calcium. In addition, maize is a good source of carotenoids, which, as provitamin A, protect vision.
Alternatives:
Maize contains the essential amino acid lysine, which is the limiting amino acid in many vegetable proteins and reduces the biological value. Pulses such as peas, lentils or soya are rich in lysine, as is maize, and can be used as a substitute. The combination of cereals with pulses significantly increases the biological value.
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| Average nutritional values | per 100 g |
|---|---|
| Energy (kcal/kJ) | 86/360 |
| Fat | 1,4 g |
| Healthy fatty acids | 0,3 g |
| Carbohydrates | 18,7 g |
| Sugar | 6,2 g |
| Protein | 3,3 g |
| Salt | 0 g |
