Keto-Friendly Cornstarch Alternatives For Your Low-Carb Diet

Cornstarch is a popular thickening agent used in soups, sauces, stews, and even desserts like yogurt and cheese. However, it is not keto-friendly due to its high carb content. For those following a keto diet, finding suitable substitutes for cornstarch is essential to maintain ketosis. Fortunately, there are several keto-friendly alternatives available, including xanthan gum, glucomannan powder, coconut flour, almond flour, and chia seeds. These substitutes not only help achieve the desired thickness in recipes but also offer additional health benefits, such as improved digestion, better cholesterol levels, and reduced inflammation.

Glucomannan Powder

When using glucomannan powder as a thickener, it is important to first whisk it with cold water before adding it to hot liquids. This helps prevent lumping and ensures a smooth consistency. The recommended ratio is one teaspoon of glucomannan powder per cup of liquid, but this can be adjusted based on the desired thickness.

Xanthan Gum

Cornstarch is a common thickening agent used in soups, stews, sauces, and other liquid-based foods. However, it is not suitable for a low-carb keto diet due to its high carbohydrate content. A one-ounce serving of cornstarch contains over 25 grams of carbohydrates, which is significantly more than the recommended daily carb intake for keto diets.

In addition to its thickening properties, xanthan gum also acts as a stabiliser, binder, and emulsifier when added to liquids. This is because it is made from soluble fibre, which absorbs water and creates a creamy texture. It is also a low-carb option, with only 1 gram of carbohydrates per serving.

While xanthan gum is a versatile and effective substitute for cornstarch, it is important to note that it may not behave the same way as cornstarch in all recipes. For example, in cooked foods like sauces and custards, cornstarch will only thicken after it is heated to near-boiling temperatures, whereas xanthan gum thickens instantly. This difference could significantly impact the outcome of certain recipes, such as stir-fries.

Coconut Flour

You should be able to find coconut flour in most grocery stores, as well as online.

Chia Seeds

When using chia seeds as a thickening agent, simply add a teaspoon at a time until you reach your desired consistency. It takes a minute or two for the seeds to swell and work their magic, so be patient! You can also grind the chia seeds into a fine powder before adding them to your dish, which may make it easier for your body to absorb them.

• Add them to hot sauce or vegetable purees to prevent separation and create a smooth, spreadable consistency.
• Use them in place of an egg in recipes. Combine 1 tablespoon of finely ground chia seeds with 3 tablespoons of water to substitute for one egg.
• Thicken soups, gravies, or other liquid-based dishes.
• Make grain-free crackers by mixing chia seeds with equal parts coconut milk, then baking at a low temperature.
• Use them as a substitute for breadcrumbs in meatballs or meatloaves.

Flaxseed

If you're using ground flaxseeds as a thickening agent, you could try substituting cornstarch by mixing 1 tablespoon of ground flaxseeds with 4 tablespoons of water. This should replace about 2 tablespoons of cornstarch.

Frequently asked questions