Cornstarch is a thickening agent used in soups, stews, and other foods. But are the carbs in cornstarch too high to be considered keto-friendly?
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If girlfriend look at the nutrition facts of cornstarch, you’ll see that one ounce includes over 25 grams of complete carbohydrates, which could easily use your entire carb allotment for the day.
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Luckily, there room plenty of thickening agents (with much fewer carbs) the you have the right to use rather of cornstarch.
Below, you will do it learn more about cornstarch nutrition, the carbohydrate in cornstarch, and what you have the right to use in that place.
What Is Cornstarch?
Cornstarch is a smooth, white powder provided for a range of things varying from cooking and also baking to reducing friction and also chaffing (like baby powder). The a thickening agent used in liquid-based foodstuffs such together soups, sauces, custards, and also gravy. Part food brands likewise use cornstarch to thicken cheese and also yogurt.
Cornstarch is make from the starchy component of a corn kernel. This part is referred to as the endosperm. The an initial discovery of cornstarch was made in 1840 by cutting board Kingsford, the superintendent that a wheat starch factory located in brand-new Jersey. However, the wasn’t until 1851 the cornstarch was provided for consumption. Because that those very first 11 years, the was provided for commercial purposes only.
When it comes to choosing regular flour or cornstarch, some human being prefer cornstarch — its lack of pigment provides it translucent because that a variety of baking and also cooking purposes.
Is Cornstarch Keto-Friendly?
Most cornstarch calorie come indigenous carbs, and there’s a quite insignificant lot of fats and protein in cornstarch. When it involves macronutrients, a one-ounce serving size of cornstarch is around 106 calories, consisting of 25.6 grams that carbs, 25.3 grams of network carbs, less than 1 gram the fiber, and also less than 1 gram the protein.
At 25 grams of carbs per serving, the carbs in cornstarch render the inedible ~ above the keto diet.
While cornstarch doesn’t carry out many vitamins or minerals, it can help those who need extra calories (i.e., if they struggle to reach 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 kind of amino acids<*>.
6 Low-Carb Keto-Friendly Cornstarch Substitutes
Since the carbohydrate in cornstarch room too high because that a keto-friendly diet, you may 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 also packed with health benefits. If you’re adhering to a low-carb or keto diet, simply include one teaspoon of chia seeds to your recipe for a more thickness consistency.
When added to water (or any kind of liquid for that matter), chia seeds expand into a special gel, do it appropriate for homemade jelly, pudding, and sauces.
One ounce of chia seeds contains around 137 calories, including 9 grams of fat (a mixture of polyunsaturated fat and also monounsaturated fat), 4 grams that protein, 12 grams that carbs, 2 grams network carbs, and virtually 11 grams the fiber. Chia seeds also provide key compounds, consisting of manganese, phosphorus, calcium, zinc, copper, and also potassium<*>.
Ground flaxseed, or flaxseed meal, works as a glue, binding details ingredients together in many keto-friendly recipes.
Flaxseed provides an numerous amount of omega-3 fatty acids. This tiny seed are likewise the number one resource of lignans, a group of polyphenols uncovered in plants.
Flaxseed helps diminish cholesterol levels, gives an plentiful amount the antioxidants, and also can help with load loss<*><*>. One serving, or about two tablespoons, consists of a total of 110 calories, consisting of 8 grams the fat, 6 grams that carbs, 6 grams the fiber, zero grams of network carbs, and also 4 grams that protein<*>.
Believe the or not, cauliflower can be used as a thickening agent in soups, stews, and also even alfredo sauce.
To usage this method, boil a head of cauliflower florets in 2-4 cups of broth. When the cauliflower florets space tender, deliver to a food processor, and blend until smooth.
The an outcome is a thick, creamy sauce, comparable to the base provided in assorted chowders.
6. Xanthan Gum
Xanthan gum is a thickening agent commonly provided in gluten-free baking.
It permits bread, muffins, and other baked products to thicken and also rise there is no the use of yeast or various other thickeners.
You will use just a tiny amount of xanthan gum, or roughly half a teaspoon, which contains just a solitary gram the carbs<*>.
Cornstarch Substitutes You must Avoid
When adhering to a keto diet, it’s finest to protect against the carbs in cornstarch or any type of thickening agents.
Some cornstarch substitutes you must avoid once on keto diet are-Arrowroot flourTapioca starchWheat flourWhite flourRice flour, andPotato starch
The carb count in these substitutes is as well high come fit within a low-carb diet.
There space plenty of low-carb substitutes because that cornstarch and also flour that will not only keep you in ketosis, yet will carry out you v a number of important health benefits as well.
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For fun, creative, and also easy concepts on exactly how to include these low-carb thickening agents to your keto enjoy the meal plan, be certain to browser the soups and stews recipes.