Nutritionist Mihaela Bilic offers a solution for those who want to reduce their consumption of bread and potatoes without giving up the feeling of satiety. According to her, polenta represents a balanced source of carbohydrates that can successfully replace other starch sources in the diet.
Why polenta is a better choice
Bread and potatoes are staple foods for many, but their caloric intake and starch content can lead to weight gain. Mihaela Bilic recommends polenta as a healthier alternative due to the slow absorption of carbohydrates in the body.
Three tablespoons of polenta equate to a slice of bread. We are talking about starch, which is absorbed slowly into the bloodstream and is the best type of carbohydrate, the nutritionist explained.
Mihaela Bilic states that polenta falls into the category of slow carbohydrates, meaning it provides energy gradually, maintaining the feeling of satiety for a period of 3-4 hours.
How to include polenta in your diet
Another advantage of polenta is its versatility. According to Mihaela Bilic, it can be included in the daily menu as a balanced side dish alongside meat, vegetables, cheese, or eggs.
On an ideal plate, polenta occupies 1/4 of the surface and is the perfect side dish for meat, vegetables, cheese, or eggs. It is an alternative to bread, pasta, rice, or potatoes, is gluten-free, and helps avoid bloating, but is still filling, the specialist noted.
Although it is considered a healthier option, polenta should be consumed in moderate quantities. A slice of polenta has approximately 70-80 calories, similar to a slice of bread. Therefore, for those who want to maintain a balance in their diet, the nutritionist recommends being mindful of portion sizes.
Polenta remains a good choice for those who want to reduce gluten in their diet and avoid bloating; however, like any carbohydrate-rich food, it should be consumed in moderation to prevent weight gain.
The nutritional values of polenta depend on how it is prepared, but for 100 g of simple polenta made from cornmeal and water, the approximate values are as follows:
- Carbohydrates: 15-17 g
- Starch (main carbohydrate): 15-16 g
- Fiber: 1-2 g
- Protein: 1-2 g
- Fat: under 1 g
- Saturated fat: 0 g
- Sodium: approximately 0.01 g (without added salt)
- Vitamins and minerals:
- Iron: 0.4 mg (approximately 3-4% of the recommended daily intake)
- Vitamin B1 (thiamine): approximately 0.05 mg
- Magnesium: 30 mg
Polenta is, therefore, a food that is quite low in fat and protein but rich in complex carbohydrates, which are absorbed gradually in the body, providing a constant source of energy. The fiber content may vary depending on the type of cornmeal used (finer cornmeal has less fiber than coarser). Additionally, polenta does not contain gluten, making it a good option for those with gluten intolerance.
