Cornstarch: A Keto Dieter's Worst Enemy?

Cornstarch is a fine, white powder made from the endosperm of corn kernel seeds, and is commonly used as a thickening agent in soups, stews, sauces, and other liquid-based dishes. It is also used in baking as a gluten-free alternative to wheat flour. However, cornstarch is not keto-friendly due to its high carbohydrate content. One tablespoon of cornstarch contains 7 grams of net carbs and 0 grams of fat, which can easily kick someone out of ketosis. Therefore, it is recommended to use keto-friendly alternatives such as almond flour, coconut flour, xanthan gum, or glucomannan powder when following a ketogenic diet.

Cornstarch is a thickening agent used in soups, sauces, and stews

Cornstarch is added to liquid-based foods to give them a thicker consistency. It is often used in stir-fries, sauces, soups, and stews to add body and a glossy sheen. It is also used in baking to give cakes and cookies a soft and tender texture. In savoury dishes, cornstarch can be used to create a gravy that pools in mashed potatoes, and it can bind together runny fruit fillings for juicy, sliceable pie slices.

To use cornstarch as a thickening agent, it must first be mixed with a small amount of cold liquid to create a slurry. This slurry is then added to the warm liquid and heated until it thickens. Cornstarch needs to reach a temperature of around 203°F for "starch gelatinization" to occur, which is when the starch granules swell and absorb water. It is important not to overcook cornstarch as it can break down and lose its thickening properties.

While cornstarch is a versatile ingredient, it is not suitable for a keto diet due to its high carbohydrate content. A one-ounce serving of cornstarch contains over 25 grams of carbohydrates, which is a significant portion of the daily carb allotment for someone on a keto diet. Therefore, those following a keto diet may want to consider low-carb alternatives such as glucomannan powder, almond flour, chia seeds, or ground flaxseed.

Cornstarch is high in carbohydrates and can easily kick you out of ketosis

Cornstarch is a fine, white powder made from the endosperm of corn kernel seeds, where all the starch in the kernel is found. It is a gluten-free thickening agent commonly used in soups, stews, sauces, and other liquid-based dishes.

Cornstarch is high in carbohydrates and low in nutritional value. A one-ounce serving of cornstarch contains over 25 grams of carbohydrates, with some sources giving a value of 25.6 grams of carbs per ounce. This is far higher than the recommended daily carb intake on the keto diet, which is typically between 20 and 50 grams, and often even less.

A single tablespoon of cornstarch contains 7 grams of net carbs, which could quickly use up your entire carb allotment for the day. Even a small amount of cornstarch can easily kick you out of ketosis, as a quarter-cup serving contains around 24 grams of net carbs.

Therefore, cornstarch is not recommended for those following a low-carb or ketogenic diet. It is best to opt for low-carb substitutes such as almond flour, coconut flour, or xanthan gum to thicken your dishes without the risk of disrupting ketosis.

There are several keto-friendly alternatives to cornstarch, including almond flour, coconut flour, and xanthan gum

Cornstarch is not keto-friendly, as it contains a high number of carbohydrates. One ounce of cornstarch contains over 25 grams of carbohydrates, which is a large proportion of the recommended daily intake for those on the keto diet.

However, there are several keto-friendly alternatives to cornstarch, including:

Almond Flour

Almond flour is a popular cornstarch substitute in keto gravy and soups. It has a little bit of fibre and is able to absorb water to create a basic roux. It can also be added to pie fillings to absorb excess water or thicken the ingredients. Almond flour can be substituted for cornstarch at a 1:1 ratio in recipes.

Coconut Flour

Coconut flour is made from dehydrated coconut meat and is great for baking on the keto diet. A quarter of a cup of coconut flour contains 6 grams of protein, 3 grams of fat, and 7 grams of net carbs. It is also rich in lauric acid, which has antimicrobial properties. However, it has a distinct coconut flavour, so it may not be suitable for all recipes.

Xanthan Gum

Xanthan gum is a thickening agent commonly used in gluten-free baking. It is used to help thicken and bind baked goods without the use of yeast or other thickeners. Only a small amount is needed, and it contains just a single gram of carbohydrates per half a teaspoon.

Glucomannan Powder

Glucomannan powder is a natural fibre derived from the konjac plant. It is flavourless and has a similar appearance to cornstarch. It is used in the same way as cornstarch and can be added to puddings, custards, or cookies.

Chia Seeds

Chia seeds can absorb up to 15 times their weight in water and form a thick gel. They are often used as an egg replacement and can be added to puddings and jams.

Flaxseed

Ground flaxseed, or flaxseed meal, is another alternative to cornstarch. It is high in omega-3 fatty acids and lignans, a type of polyphenol. It can be used to help bind ingredients in keto-friendly recipes.

Cornstarch offers no nutritional benefits aside from extra calories

Cornstarch is a fine powder made from the endosperm of corn kernel seeds, where all the starch in the kernel is found. It is a popular gluten-free thickening agent in foods like soups, stews, sauces, and gravies. It is also used in baking and as a replacement for baby powder.

Cornstarch is not keto-friendly. It is composed almost entirely of carbohydrates, with one tablespoon containing 7 grams of net carbs. A one-ounce serving of cornstarch has 25.6 grams of carbs, which could easily use up your entire carb allotment for the day.

Cornstarch also offers no nutritional benefits beyond extra calories. It provides no protein, healthy fats, vitamins, or minerals. The only possible health benefit is for those who are consciously trying to gain weight, as it is flavourless and high in calories, making it an easy way to boost your insulin levels.

If you are following a ketogenic diet, there are several low-carb substitutes for cornstarch that you can use instead, including almond flour, coconut flour, xanthan gum, guar gum, and glucomannan powder.

Cornstarch is made from the endosperm of corn kernel seeds, which is where the starch is found

Cornstarch is a fine, white powder made from the endosperm of corn kernel seeds. The endosperm is the starchy centre of the kernel and is the part of the plant that acts as a food supply for a new plant. The process of making cornstarch is complex and involves steeping corn in huge vats of water for up to two days, then putting it through a series of screens to separate the various parts of the grain. The endosperm is then separated from the germ and hull, and the protein is removed from the endosperm, leaving only the starch.

The starch is then washed and dried, and finally, it is milled into a fine powder. This process is called wet milling. Cornstarch is a common food ingredient, often used to thicken sauces, soups, and gravies, and to make corn syrup and other sugars. It is also used in a variety of industrial applications, such as adhesives, paper products, textiles, and medical products.

While cornstarch is a versatile ingredient with numerous uses, it has very little nutritional value. It is high in carbohydrates, with one cup containing up to 117 grams of carbohydrates, and it provides no protein, healthy fats, vitamins, or minerals. Therefore, it is not considered keto-friendly due to its high carb count, which can easily exceed the recommended daily carb intake for keto diets.

Frequently asked questions