There has been controversy over whether or not cornstarch is keto-friendly due to the carbohydrates it contains.
Let’s review whether or not you can use cornstarch if you are on a keto diet.
What is a keto diet, and how does it work?
The ketogenic diet is a low-carb, high-fat, moderate-protein diet.
The human body naturally burns carbohydrates (glucose) for fuel; however, you will burn fat if there are too few carbohydrates available.
This can lead to a build-up of ketones in the blood, and this state is called “ketosis.”
The ketogenic diet tries to get the body into this metabolic state.
The goal is to force the body to burn fat by reducing carbohydrates.
To achieve this, the amount of carbohydrates ingested is limited and, instead, increases the fat intake.
What are the benefits of following a keto diet
The benefits of following a ketogenic diet are plentiful.
These benefits include stabilization of blood sugar levels, weight loss, and lack of hunger.
What is cornstarch
Cornstarch is an ingredient obtained from corn and is used as a thickening agent for cooking and baking, both in savory dishes and sweets.
It does not contain gluten; it is used to prepare baked products such as cakes, pies, cookies, cakes, and bread for people with gluten intolerance.
Is cornstarch ketogenic?
Have you been on a ketogenic diet for a while, and many of your favorite recipes call for cornstarch?
Is cornstarch keto-friendly?
The answer is not that simple.
Cornstarch is high in carbohydrates and calories, which means that if you follow the strictest version of the diet, it is not allowed.
To give you an idea, a cup of cornstarch has 488 calories and 117 grams of carbohydrates.
It is more convenient that you use another ingredient that has fewer carbohydrates instead of cornstarch.
However, suppose you’ve been keto for a while and need to add a minimal amount of cornstarch. In that case, you can probably incorporate it by adjusting your carbohydrate intake throughout the day.
Why cornstarch isn’t a good substitute for flour on a keto diet
Let’s review some of the downsides of using cornstarch on a keto diet.
Cornstarch is rich in carbohydrates, so later, you will have to make adjustments not to exceed the carbohydrate limit to consume for the day.
Also, cornstarch does not add any nutritional value to the food. You can get other alternatives that provide nutrients.
It can also give a light corn flavor to the preparations.
Although cornstarch can be a good option for thickening sauces, other low-carb alternatives that work well on a keto diet are available.
Substitutes for cornstarch on the ketogenic diet
So what can I use instead?
You can substitute cornstarch for other low-carb options.
For example, to prepare baked goods, you can use almond flour or coconut flour.
And if what you need is a thickener, you can use xanthan gum or guar gum.