Is cornstarch keto friendly? – Calories, Nutrition and Keto Recipes

Is cornstarch Keto-Friendly?

Cornstarch is not considered keto-friendly. A keto diet usually includes foods that are high in fats and low in carbohydrates. Cornstarch is high in carbohydrates and does not fit the criteria of a keto diet. Even small amounts can prohibit a state of ketosis, which is the fat-burning state that dieters aim for in a keto diet.

Nutritional Facts About cornstarch

Cornstarch contains almost pure carbohydrate with little protein or fat. It is often used as a thickening agent in cooking, especially for sauces and gravies. Cornstarch is a concentrated source of calories, so it’s important to account for that within an overall dietary regimen, especially in a carb-restricted diet such as a keto diet.

Calories, Carbs, Proteins and Fats

Nutrition	Per 100 Grams	Per 1 Oz
Calories	381 Kcal	108 kcal
Carbs	91.27 g	25.89 g
Sugar	0 g	0 g
Protein	0.26 g	0.07 g
Fat	0.05 g	0.01 g
Impact on Ketosis	High	High

What is the Average Weight?

The average weight of a cornstarch is relatively light, with 1 ounce (around 28 grams) of cornstarch equating close to two tablespoons.

Additional Information About cornstarch

Although not high in any particular vitamin or mineral, cornstarch contains small amounts of calcium and iron. It’s also low in fiber and doesn’t contain significant quantities of other nutrients, so it’s best used sparingly and with a combination of a variety of nutrient-dense foods.

Other Foods To Match With

Cornstarch is often used to thicken gravies, stews, and sauces. It can also be used in baking for a lighter, more delicate texture. When paired with acidic fruits like berries or citrus in pies or tarts, cornstarch helps to thicken the juices and prevents the crust from becoming soggy. Despite that, for those on a keto diet, alternatives would be more suitable, such as xantham gum or psyllium husk. These provide similar thickening results with far fewer carbs.

8 Famous Keto-Friendly Dishes To Try

Cornstarch is not considered keto-friendly due to its high carb content. One tablespoon of cornstarch contains around 7 grams of carbs, which can quickly add up if you’re trying to restrict your carb intake as recommended in a ketogenic diet (usually around 20-50 grams a day). However, there are several alternatives to cornstarch that can be used in keto-friendly recipes. Some suitable alternatives include xanthan gum and almond flour.

Let’s move on to some yummy recipes incorporating these keto-friendly alternatives to cornstarch:

1. Keto Gravy

Using xanthan gum, this Keto Gravy is a wonderful, low-carb alternative to traditional gravy. Apart from xanthan gum, it includes ingredients like beef broth, garlic, onion, and Worcestershire Sauce and helps enhance the flavor of any meat dish.

2. Keto Mozzarella Sticks

Instead of using cornstarch for the crunchy outer layer, these Keto Mozzarella Sticks use almond flour. It only takes four ingredients to create these delicious, keto-friendly snacks – mozzarella cheese, almond flour, eggs, and Italian seasoning.

3. Keto Fried Chicken

Traditional fried chicken can be high in carbs due to the batter. This Keto Fried Chicken recipe utilizes almond flour, Parmesan cheese, and spices for a tasty, crunchy exterior that’s low in carbs.

4. Keto Stir-Fry Sauce

Using xanthan gum, this Keto Stir-Fry Sauce recipe provides a delicious coating for all your Keto stir-fry dishes. It includes ingredients like soy sauce, garlic, ginger, and a sweetener, making it tasty and flavorful.

5. Keto Shepherds Pie

A comforting, filling dish – Keto Shepherds Pie uses almond flour for the topping instead of the traditional mashed potatoes, reducing the carbs significantly. The ground beef filling is hearty and satisfying.

6. Keto Sausage Gravy

By using xanthan gum as a thickening agent, this Keto Sausage Gravy recipe delivers a delicious and creamy gravy without the carbs. It’s perfect for drizzling over Keto biscuits.

7. Keto Pancakes

Made with almond flour instead of regular flour, these Keto Pancakes are filling, fluffy, and tasty. They are perfect for a low-carb, high-fat breakfast and can be paired with your favorite sugar-free maple syrup.

8. Keto Beef and Broccoli

The sauce in this Keto Beef and Broccoli dish is thickened with xanthan gum. This dish is a delicious low-carb alternative to the Chinese takeout favorite. This recipe is quick and easy to make, loaded with flavors, and will satisfy your Chinese food cravings while staying keto-friendly.

Frequently Asked Questions about Cornstarch and Keto

Is cornstarch keto-friendly?

No, cornstarch is not keto-friendly. This is because it is high in carbs. The ketogenic diet requires that you limit your carb intake to about 5-10% of your total daily calories. Cornstarch contains around 7 grams of carbs per tablespoon, which can add up very quickly and can easily exceed your daily carb limit.

Can I substitute anything for cornstarch while being on a keto diet?

Yes, there are several low-carb or carb-free alternatives to cornstarch that you can use on a ketogenic diet. For instance, xanthan gum is one of the most popular cornstarch substitutes. You need significantly less xanthan gum than cornstarch, making it a great thickener for sauces, soups, and gravies. Other substitutes include almond flour or coconut flour, which can be good options depending on the recipe.

What will happen if I consume cornstarch while on a keto diet?

Consuming cornstarch while on a keto diet can interrupt ketosis, the metabolic state that the body enters when it starts burning fat for energy instead of carbohydrates. If you consume more carbs, like those from cornstarch, than your body can burn, it will revert to using these carbs for energy instead. This may slow down your weight loss and prevent you from getting the full benefits that the ketogenic diet has to offer.

How many calories are in cornstarch?

One tablespoon of cornstarch contains around 30 calories. These calories mainly come from its carb content, with minimal protein and no fiber or fat.

Are there any keto recipes that use cornstarch substitutes?

Yes, there are many keto-friendly recipes that use cornstarch substitutes. For instance, you can use xanthan gum to thicken low-carb soups and sauces or to create keto-friendly pastry recipes. When using almond or coconut flour, you can take advantage of their properties to create keto-friendly bread, crackers, and other baked goods. Always start with small quantities, as these substitutes can greatly affect the texture of your dishes.

Fit First Choice