Cornstarch is a versatile culinary ingredient with applications ranging from cooking and baking to industrial uses like adhesives and textile manufacturing. Thomas Kingsford, a staff member at a wheat starch factory in New Jersey, invented cornstarch in 1842. Cornstarch is easily modifiable and has industrial uses like baby powders, adhesives, and bioplastics. It's also a popular thickening agent for liquid-based foods such as soups, sauces, custards, and gravy. Cornstarch is a smooth, white powder derived from the endosperm of a corn kernel.
However, cornstarch is primarily composed of carbohydrates, with insignificant amounts of fats and protein. One ounce of cornstarch contains more than 25 grams of carbohydrates. This high carb content makes cornstarch unsuitable for the keto diet, a dietary approach that emphasizes drastically reducing carbohydrate intake to induce a metabolic state called ketosis. Fortunately, several low-carb thickening agents can be used as substitutes for cornstarch, allowing you to enjoy your favorite thickened dishes without compromising your ketogenic goals.
The Problem with Cornstarch on Keto
Although cornstarch is a helpful kitchen staple that can be added to different recipes, the primary reason why cornstarch is off-limits on the keto diet is its high carb content. Cornstarch has very little nutritional value. That means that cornstarch has “empty calories,” which is fine for someone who needs extra calories but has very little benefit to most people. Most common thickening agents are off-limits on the keto diet because they are high in carbs.
Low-Carb Cornstarch Alternatives
These low-carb alternatives will work as a substitute and thicken your meals. In addition, each one has other added health benefits. When you choose one of these alternatives, you will be able to make your keto-friendly foods and you will not need to worry about getting kicked out of ketosis. Any of the substitutes mentioned above will be fine in place of cornstarch. If you need a thickening agent, you should avoid cornstarch because it is high in carbs.
1. Glucomannan Powder
Glucomannan is a dietary fiber derived from the root of the konjac plant, also known as elephant yam. This powder is gotten from the Glucomannan dietary fiber found in the root of the konjac plant. It is much lower in calories than Cornstarch and can be used in several recipes requiring Cornstarch. It contains good nutrients that provide some health benefits. Due to its high-fiber content and low-calorie count, glucomannan powder is beneficial for weight loss and managing appetite. Consuming konjac fiber can also provide relief from any existing digestive or constipation issues. It may lower cholesterol and help manage diabetes.
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Glucomannan powder is tasteless and can be added to any dish without altering its flavor profile. It can absorb up to fifty times its weight in water, making it an effective thickening agent. One cup of glucomannan powder contains approximately ten calories, no fat, no protein, no carbs, and five grams of fiber. When substituting glucomannan powder for cornstarch, start with a small amount and gradually increase until the desired consistency is achieved.
2. Xanthan Gum
Xanthan gum is a popular thickening agent, particularly in gluten-free foods. It is produced by fermenting sugar with the Xanthomonas campestris strain of bacteria. When liquid is added to xanthan gum, it dissolves and forms a thicker substance. It can be used to thicken a variety of foods, including soups, gravies, and stews. Xanthan gum can also be used in baking as a replacement for yeast.
3. Almond Flour
Almond flour, or almond meal, is a versatile ingredient that can be used in place of cornstarch in many recipes. 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. 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.
4. Cauliflower
Cauliflower is a versatile vegetable that can be used as a substitute for many high-carb foods due to its similar texture and ability to absorb flavors. It can also be used as a thickening agent in sauces, stews, and soups. To use cauliflower as a thickening agent, boil cauliflower florets in broth until tender. Cauliflower is a cruciferous vegetable and it is loaded with nutrition.
5. Chia Seeds
Chia seeds are a low-carb, nutrient-rich option that can be used as a thickening agent. You can buy them in powder form, and they are one of the healthiest thickening agents out there. 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 low-carb friendly, and packed with health benefits.
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6. Flaxseed Meal
Similar to chia seeds, flaxseed can be purchased in powder, ground, or whole form. For use as a thickening agent, ground flaxseed meal is recommended. 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. Flaxseed has a nutty flavor, so consider this when adding it to soups, stews, and gravies. You should buy the ground flaxseed meal to use it as a thickening agent.
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