Cornstarch is a thickening agent used in soups, stews, and also other foods. But are the carbs in cornstarch too high to be considered keto-friendly?
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If you look in ~ the nutrition facts of cornstarch, you’ll watch that one ounce includes over 25 grams of full carbohydrates, which can easily use your entire carb allotment for the day.
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Luckily, there space plenty that thickening agents (with much fewer carbs) that you have the right to use instead of cornstarch.
Below, you’ll learn an ext about cornstarch nutrition, the carbohydrate in cornstarch, and what you have the right to use in its place.
What Is Cornstarch?
Cornstarch is a smooth, white powder supplied for a range of things varying from cooking and also baking to reducing friction and also chaffing (like infant powder). The a thickening agent used in liquid-based foodstuffs such as soups, sauces, custards, and also gravy. Some food brands also use cornstarch to thicken cheese and yogurt.
Cornstarch is make from the starchy component of a corn kernel. This component is described as the endosperm. The first discovery that cornstarch was make in 1840 by thomas Kingsford, the superintendent the a wheat starch manufacturing facility located in brand-new Jersey. However, that wasn’t till 1851 the cornstarch was provided for consumption. Because that those first 11 years, that was provided for commercial purposes only.
When it come to choosing regular flour or cornstarch, some human being prefer cornstarch — its lack of pigment makes it translucent because that a selection of baking and cooking purposes.
Is Cornstarch Keto-Friendly?
Most cornstarch calories come native carbs, and there’s a fairly insignificant lot of fats and protein in cornstarch. Once it pertains to macronutrients, a one-ounce offer size of cornstarch is about 106 calories, consisting of 25.6 grams the carbs, 25.3 grams of network carbs, less than 1 gram of fiber, and also less than 1 gram of protein.
At 25 grams of carbs per serving, the carbohydrate in cornstarch render the inedible on the keto diet.
While cornstarch doesn’t carry out many vitamin or minerals, the can assist those who need extra calorie (i.e., if they battle to with the 2,000-calories-per-day recommendation).
However, when it comes to health benefits, the benefits end there. Cornstarch supplies no vitamin A, vitamin C, vitamin D, vitamin B12, vitamin B6, or any amino acids<*>.
6 Low-Carb Keto-Friendly Cornstarch Substitutes
Since the carbohydrate in cornstarch space too high because that a keto-friendly diet, you might want to look because that some low-carb alternatives. Cornstarch substitutes include:
1. Glucomannan Powder
3. Chia Seeds
Chia seeds are low-carb friendly, and packed with health benefits. If you’re complying with a low-carb or keto diet, simply include one teaspoon of chia seeds to her recipe because that a more thick consistency.
When included to water (or any liquid for that matter), chia seeds expand right into a thick gel, making it right for homemade jelly, pudding, and sauces.
One oz of chia seeds contains around 137 calories, including 9 grams of fat (a mixture that polyunsaturated fat and also monounsaturated fat), 4 grams the protein, 12 grams of carbs, 2 grams network carbs, and virtually 11 grams that fiber. Chia seeds also provide crucial compounds, including manganese, phosphorus, calcium, zinc, copper, and also potassium<*>.
Ground flaxseed, or flaxseed meal, works as a glue, binding particular ingredients together in many keto-friendly recipes.
Flaxseed provides an abundant amount the omega-3 fat acids. This tiny seed are likewise the number one source of lignans, a group of polyphenols uncovered in plants.
Flaxseed helps decrease cholesterol levels, provides an plentiful amount of antioxidants, and also can assist with load loss<*><*>. One serving, or around two tablespoons, consists of a total of 110 calories, including 8 grams that fat, 6 grams the carbs, 6 grams of fiber, zero grams of net carbs, and also 4 grams of protein<*>.
Believe it or not, cauliflower can be supplied as a thickening agent in soups, stews, and also even alfredo sauce.
To usage this method, cook a head of cauliflower florets in 2-4 cup of broth. As soon as the cauliflower florets space tender, carry to a food processor, and also blend until smooth.
The result is a thick, creamy sauce, similar to the base provided in various chowders.
6. Xanthan Gum
Xanthan gum is a thickening agent commonly offered in gluten-free baking.
It permits bread, muffins, and other baked items to thicken and also rise there is no the use of yeast or other thickeners.
You will use just a small amount the xanthan gum, or roughly fifty percent a teaspoon, which has just a solitary gram of carbs<*>.
Cornstarch Substitutes You should Avoid
When adhering to a keto diet, it’s ideal to avoid the carbohydrate in cornstarch or any type of thickening agents.
Some cornstarch substitutes you have to avoid when on keto diet are-Arrowroot flourTapioca starchWheat flourWhite flourRice flour, andPotato starch
The carbohydrate count in these substitutes is also high come fit within a low-carb diet.
There are plenty of low-carb substitutes because that cornstarch and also flour that will certainly not just keep you in ketosis, yet will provide you through a number of important wellness benefits together well.
See more: What Is The Ball’S Mass? Use Ρ = 1.2 Kg/M3 For The Density Of Air At Room Temperature.
For fun, creative, and also easy concepts on just how to add these low-carb thickening agents to her keto meal plan, be certain to browse the soups and stews recipes.