Cornstarch On Keto: Friend Or Foe?

Cornstarch is a thickening agent commonly used in soups, stews, and other foods. It is made from the starchy part of a corn kernel, known as the endosperm. While cornstarch is gluten-free, it is not keto-friendly due to its high carbohydrate content. A one-ounce serving of cornstarch contains approximately 25 grams of carbohydrates, which is likely to use up your entire daily carb allotment if you're following a keto diet. However, cornstarch does have some industrial and hygiene uses, such as reducing friction and chafing.

Cornstarch is not keto-friendly due to its high carb content

The ketogenic diet is a low-carb, high-fat diet that aims to put the body into a metabolic state of ketosis. This diet has been linked to reduced insulin levels and blood sugar. Cornstarch is derived from the endosperm of corn kernels and is a popular gluten-free thickening agent in soups, stews, sauces, and baked goods.

However, cornstarch is not suitable for a keto diet due to its high carbohydrate content. One tablespoon of cornstarch contains 7 grams of net carbs, which can easily knock someone out of ketosis. The lack of fiber and the high glycemic index of cornstarch can also cause a spike in blood sugar levels.

For those following a keto diet, there are several low-carb alternatives to cornstarch that can be used as thickeners, such as xanthan gum, guar gum, chia seeds, flaxseeds, coconut flour, and glucomannan powder. These substitutes can help maintain ketosis while adding texture and consistency to dishes.

It is important to note that while cornstarch may not be keto-friendly, it can be included in a low-carb diet in moderation. Some people on a keto diet may choose to include a small amount of cornstarch in their meals, ensuring it fits within their macros and daily carb limit.

Overall, cornstarch is generally not recommended for a keto diet due to its high carb content, but there are alternative thickeners available that can be used instead.

Cornstarch alternatives include glucomannan powder, almond flour, and chia seeds

Cornstarch is a thickening agent used in soups, sauces, and other liquid-based foods. It is made from the starchy part of a corn kernel, known as the endosperm. With 25 grams of carbohydrates per ounce, cornstarch is not considered keto-friendly. However, there are several low-carb alternatives that can be used as substitutes for cornstarch. Here are three cornstarch alternatives to consider:

Glucomannan Powder

Glucomannan is a dietary fiber derived from the root of the konjac plant. It is a tasteless and versatile substance that can be added to various dishes without altering their flavour. Glucomannan powder is beneficial for weight management and appetite control due to its high fibre content and low-calorie count. It also provides several health benefits, such as improved digestion, better cholesterol levels, and stronger gut health. A one-cup serving of glucomannan powder contains only 10 calories and 5 grams of fibre, making it an excellent low-carb option.

Almond Flour

Almond flour, made from skinned, blanched, and ground almonds, is another keto-friendly alternative to cornstarch. It provides a similar texture and consistency without the high carb count. Almond flour is rich in vitamins and minerals, including vitamin E, iron, manganese, magnesium, potassium, and calcium. A quarter-cup serving contains 160 calories, 6 grams of carbs, 3 grams of net carbs, 3 grams of fibre, 14 grams of fat, and 6 grams of protein. Additionally, almond flour has been linked to improved heart health, reduced risk of cancer cell formation, and better diabetes management.

Chia Seeds

Chia seeds are a low-carb, nutrient-dense option to thicken sauces and other dishes. When added to water or any liquid, chia seeds form a thick gel, making them ideal for homemade jelly, pudding, and sauces. They are packed with essential nutrients, including omega-3 fatty acids, antioxidants, fibre, and various minerals such as manganese, phosphorus, calcium, zinc, copper, and potassium. An ounce of chia seeds contains 137 calories, 9 grams of fat, 4 grams of protein, 12 grams of carbs, 2 grams of net carbs, and 11 grams of fibre.

Cornstarch is a thickening agent used in soups, stews, and other foods

Cornstarch is a common thickening agent used in soups, stews, and other foods. It is often used to thicken sauces, gravies, and soups, and can also be used as a breading for meats, tofu, and vegetables to create a crispy texture. Cornstarch is made from corn and has a neutral flavour, making it a versatile ingredient in both sweet and savoury dishes.

When using cornstarch as a thickening agent, it is important to create a slurry by mixing equal parts cornstarch and cold liquid, such as water, stock, or wine. This slurry is then added to the simmering dish and cooked until thickened. Cornstarch can also be used as a substitute for eggs in baking, as a simple plant-based alternative.

However, cornstarch is typically not recommended for those following a keto diet, as it is high in net carbs. A cup of cornstarch contains 116 grams of net carbs, which can quickly add up if not used sparingly. For this reason, those on the keto diet may opt for alternative thickeners such as xanthan gum, guar gum, or egg yolks.

While some people on the keto diet may choose to use cornstarch in small amounts, such as a tablespoon or two, it is important to be mindful of the carb count and how it fits into their macros. Additionally, cornstarch may not always be the best choice for thickening certain types of sauces, as it can break down when overcooked or reheated, and it may not work well with acidic ingredients.

Cornstarch is made from the starchy part of a corn kernel

Cornstarch is a fine powder made from corn kernels. It is also known as cornflour in the UK, Ireland, Israel, and some Commonwealth countries. Cornstarch is made from the starchy part of the corn kernel called the endosperm. This is the bulk of the kernel and is the main energy source for the seedling. Cornstarch is gluten-free as it contains no protein.

Cornstarch is a common food ingredient and is often used as a thickening agent in sauces, soups, gravies, and custard. It is also used in confectioner's sugar to prevent clumping. It is usually mixed with a lower-temperature liquid first to form a paste or slurry before being added to a hot dish to avoid lumps.

Cornstarch is also used in a variety of industrial applications such as adhesives, paper products, textiles, and medicine. For example, it is the preferred anti-stick agent on medical products made from natural latex, including condoms and medical gloves.

However, cornstarch is not ideal for a keto diet as it has 7 grams of net carbs and 0 grams of fat per tablespoon. It is also not recommended for people with glycogen storage disease as it supplies glucose.

Cornstarch is used in both sweet and savoury recipes

In savoury recipes, cornstarch is used as a coating for meats, tofu, and vegetables to create a crispy crunch. It is a key ingredient in the Chinese cooking technique known as "velveting", which results in the soft and silky texture of stir-fried chicken. Cornstarch is also used to thicken savoury sauces and gravies, and can even be used to make a simple plant-based egg replacer in baking recipes.

While cornstarch is a versatile ingredient with numerous applications in cooking and baking, it is not suitable for those following a keto diet due to its high carbohydrate content.

Frequently asked questions