Cornstarch, a common thickening agent in many kitchens, is a fine, white powder derived from the endosperm of the corn kernel. Its versatility extends beyond culinary applications, finding use in various industries such as textile manufacturing, adhesives, and even baby powder. While cornstarch is gluten-free, vegan, kosher, and considered low FODMAP, its suitability for specific diets like keto, paleo, and Whole30 is a topic of much discussion. This article will delve into the composition of cornstarch, its role in different diets, and explore keto-friendly alternatives for those seeking to reduce their carbohydrate intake.
What is Cornstarch?
Cornstarch is derived from the starchy part, called the endosperm, of a corn kernel. Thomas Kingsford first discovered Cornstarch in 1840, but it wasn’t until 1851 that it was used for consumption. It is a thickening agent that is used in liquid-based foods such as soups, sauces, custards, and gravy. Cornstarch is a smooth, white powder used for a variety of things ranging from cooking and baking to reducing friction and chaffing.
Nutritional Profile of Cornstarch
Cornstarch is almost entirely composed of carbohydrates. One tablespoon of cornstarch contains approximately 7 grams of carbohydrates, contributing 3% of the recommended daily value (DV). Cornstarch does not contain sugar and has an insignificant amount of fats and protein.
Cornstarch and the Keto Diet
The ketogenic (keto) diet is a high-fat, very low-carbohydrate diet that forces the body to burn fats rather than carbohydrates for energy. This metabolic state, known as ketosis, is achieved by drastically reducing carbohydrate intake, typically to less than 50 grams per day.
Why Cornstarch is Not Keto-Friendly
Cornstarch is not keto-friendly because it is almost entirely composed of carbohydrates. Since the carbs in cornstarch are too high for a keto-friendly diet, you may want to look for some low-carb alternatives. Cornstarch has very little nutritional value with “empty calories,” which is fine for someone who needs extra calories but has very little benefit to most people.
Read also: Cornstarch Substitutes for Keto
Navigating the Keto Diet
One of the biggest challenges of eating keto is figuring out which foods fit into your diet, which can make cooking and baking especially challenging. Going Keto means cutting carbs from your diet. The forbidden carbs fall into two main categories: sugar and starch. Starch, which is just a cluster of sugar molecules, is found in foods like rice, bread, pasta, potatoes, yams, and carrots.
Limiting carbs on Keto nudges your body into fat-burning mode because limiting carbs keeps blood sugar low. And low blood sugar, in turn, keeps the hormone insulin low. When insulin is low, your body sends out a memo: Dear cells, I have news: insulin is low. This means that usable energy is probably low. Start breaking apart body fat immediately. Then send those fatty acids to the muscles for energy and to the liver for ketone production. No need to reply, just get to work. If you’re constantly eating starch, blood sugar and insulin never drop low enough to send the fat-burning signal. Instead, high insulin sends the message to store fat.
Cornstarch and Other Diets
Paleo Diet
Cornstarch is not typically included in the Paleo diet. The Paleo diet aims to mimic the food choices of our ancient hunter-gatherer ancestors, focusing on whole foods that can be obtained through foraging and hunting.
Whole30 Diet
Cornstarch is not considered suitable for the Whole30 diet. The Whole30 program eliminates certain food groups like sugars, grains, dairy, and legumes for 30 days.
Gluten-Free Diet
Cornstarch is gluten-free, making it a suitable option for individuals with celiac disease or gluten sensitivity. It's made from the endosperm of the corn kernel, which does not contain the gluten protein composite. If you have celiac disease, you can include arrowroot in your diet without worry.
Read also: Easy Low-Carb Cheese Crackers
Vegan Diet
Cornstarch is vegan, as it is derived solely from plant-based sources.
Low FODMAP Diet
Cornstarch is considered low FODMAP. FODMAPs are a group of carbohydrates that can cause digestive issues in some people.
Kosher Diet
Cornstarch is kosher. However, during Passover, many Jews avoid cornstarch and other corn products due to the rules of kitniyot.
Keto-Friendly Alternatives to Cornstarch
Fortunately, there are low-carb thickening agents that you can use as a substitute for cornstarch. They will do the same job with much fewer carbs. If starch curtailment has taken your favorite foods off the menu, don’t despair because there are a variety of Keto-approved alternatives for baking and munching. Here are some excellent substitutes:
- Glucomannan: Also known as elephant yam, glucomannan powder is a dietary fiber derived from the root of the konjac plant. It doesn’t have a flavor and it can be added to any dish. It is much lower in calories than Cornstarch and can be used in several recipes requiring Cornstarch. In addition, because it is a fiber, it contributes to good bacteria in your gut. This substitute for cornstarch can absorb up to fifty times its weight in water so it works well as a thickening agent in your food. One cup of glucomannan powder has ten calories, no fat, no protein, no carbs, and five grams of fiber. Consuming konjac fiber can also provide relief from any existing digestive or constipation issues. It may lower cholesterol and help manage diabetes. Due to its high-fiber content and low-calorie count, it’s beneficial for weight loss and managing appetite. When you substitute it for cornstarch, use a small amount first to observe how it blends because it absorbs a lot of water so you will not need to use a lot.
- Xanthan Gum: Xanthan gum is popular as a thickening agent in gluten-free foods. It is made by thickening sugar using the Xanthomonas campestris strain of bacteria. When you add liquid to it, it dissolves and forms a thicker substance. You can use it to thicken many foods including soups, gravies, and stews. You can also use it in baking as a replacement for yeast.
- Almond Flour: Almond flour is created from skinned, blanched, and ground almonds. Almond flour, or almond meal, is versatile and can be used in any recipe that calls for cornstarch. In a quarter of a cup, you will find 160 calories, 6 grams of carbs, 3 grams of net carbs, 6 grams of protein, 14 grams of total fat, and 3 grams of fiber. High in fat (12 grams), moderate in protein (5 grams), and low in net carbs (2 grams) per quarter cup, almond flour is more Keto-friendly than most flour alternatives. Almond flour contains beneficial vitamins and minerals, including vitamin E, iron, manganese, magnesium, potassium, and calcium. You can use almond flour in place of enriched flour when you bake, and it works as a thickening agent for stews and soups.
- Cauliflower: Cauliflower works as a substitute for many different high-carb foods because it has a texture that is similar to other foods, it is versatile, and it takes on the flavor of food that it is mixed with. It can also be used as a thickening agent in sauces, stews, and soups. You should boil the cauliflower in broth until it is tender. Cauliflower is a cruciferous vegetable and it is loaded with nutrition.
- Chia Seeds: Chia seeds are low-carb friendly, and packed with health benefits. One ounce of chia seeds contains about 137 calories, including 9 grams of fat (a mixture of polyunsaturated fat and monounsaturated fat), 4 grams of protein, 12 grams of carbs, 2 grams net carbs, and almost 11 grams of fiber. Chia seeds are another low-carb substitute and they have other health benefits as well. You can buy them in a powder form and they are one of the healthiest thickening agents out there.
- Flaxseed: Flaxseed provides an abundant amount of omega-3 fatty acids. Similar to chia seeds, you can buy flaxseed in powder, ground, or whole form. You should buy the ground flaxseed meal to use it as a thickening agent. Flaxseed is high in minerals, vitamins, and omega 3 fatty acids. Flaxseed helps decrease cholesterol levels, provides an abundant amount of antioxidants, and can help with weight loss. They have a nutty flavor so you will want to be aware of this if you add them as a thickening agent in soups, stews, and gravies.
- Arrowroot Powder: Arrowroot flour has been gaining popularity as a grain-free and gluten-free thickening agent. Whenever you see cornstarch in a non-keto recipe, you can usually replace it with arrowroot. Arrowroot is also a popular flour alternative when baking because it fits gluten-free, paleo, and keto recipes. Arrowroot (Maranta arundinacea) is a tuber vegetable that originates from the rainforests of Indonesia. Arrowroot powder comes from drying the root and grinding it into a fine powder. The result is a highly absorbent powder - an ideal thickener for vegan recipes and an excellent cornstarch alternative. You can include arrowroot in your recipes if you’re following a keto diet. However, you're only adding small amounts of arrowroot powder to your cooking to improve the consistency of certain foods. For example, if you add a tablespoon of arrowroot flour to a pot of soup for eight servings, you’ll be adding less than a gram of carbs to each meal.
Resistant Starch
Not all starch is absorbed through the small intestine. Any unabsorbed starch is called resistant starch. Unripe bananas, cooked and cooled potatoes, and cooked and cooled rice are a few examples of foods high in resistant starch. This type of starch is considered a dietary fiber because it adds no calories and passes through your gut mostly undigested. It only feeds your gut bacteria, and is likely beneficial for gut health. Because it’s non-caloric, resistant starch isn’t technically off-limits on Keto. However, that’s not a license to indulge in piles of mashed potatoes because regular starch-which IS off-limits on Keto-almost always comes along for the ride.
Read also: Keto Calorie Counting: A Detailed Guide
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