Is corn starch keto friendly? – Calories, Nutrition and Keto Recipes

Is corn starch Keto-Friendly?

Corn starch is not considered ketogenic friendly. The ketogenic diet is a low-carb, high-fat diet that significantly reduces carbohydrate intake and replaces it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

Nutritional Facts About Corn Starch

Cornstarch is a thickener made from corn. It is gluten-free but high in carbohydrates, which makes it unsuitable for a ketogenic diet.

Calories, Carbs, Proteins, and Fats

Nutrition	Per 100 Grams	Per 1 Oz
Calories	381	108
Carbs	91g	26g
Sugar	0.1g	0g
Protein	0.3g	0.1g
Fat	0.1g	0g
Impact on Ketosis	High	High

What is the Average Weight?

The weight of corn starch can vary depending on its form. In most recipes, when dealing with measurements of corn starch, a tablespoon would equate to 8 grams and a cup would weigh around 128 grams.

Additional Information About Corn Starch

Corn starch contains limited vitamins, minerals, and micronutrients. The most significant are iron and Vitamin B, though quantities are very small.

Other Foods To Match With

Corn starch is a common thickening agent used in soups, sauces, gravy, and custard. It’s also often used in baked goods. However, on a ketogenic diet, one should avoid starch and opt for thickening alternatives such as almond flour or xanthan gum.

8 Famous Keto-Friendly Dishes To Try

Corn starch is not considered keto-friendly. This thickening agent contains a high level of carbs, around 25 grams per tablespoon which makes it unsuitable for the ketogenic diet. For starch purposes, a good keto-friendly substitute can be almond flour, coconut flour, flaxseed meal, or even Xanthan gum, which are low in carbs and high in fiber.

1. Keto Chicken Stir-Fry

This tasty and nutritious keto-friendly stir-fry uses Xanthan gum as a substitute for corn starch. Packed with veggies such as broccoli, bell peppers and zucchini, and protein-rich chicken, it’s ideal for a quick, low-carb dinner.

2. Keto Beef and Broccoli

A keto twist on a Chinese classic, using almond flour as a thickener. This dish boasts succulent beef, vibrant broccoli and a punchy sauce. It’s flavorful and satisfying, perfect for those on a low carb diet.

3. Keto Lemon Bars

With coconut flour used for the crust and filling, these tangy and sweet lemon bars are the perfect keto dessert. Lemon juice and zest give a fresh aroma, making it a light after-dinner delight.

4. Cauliflower Keto Gravy

This recipe uses Xanthan gum to thicken instead of corn starch. Complimented by the flavors of garlic, onion and herbs, it’s the perfect sauce for your keto roast or mashed cauliflower.

5. Low-Carb Clam Chowder

This warming and filling soup is perfect for chilly days. Almond flour is used as a thickening agent, and the other main ingredients include clams, celery, and heavy cream. It’s truly comfort in a bowl!

6. Keto Chocolate Chip Cookies

These delightful cookies use almond flour as a substitute. Loaded with sugar-free chocolate chips, these cookies are soft, chewy, and perfect for satisfying your sweet tooth on a keto diet.

7. Keto Blueberry Pancakes

Fluffy and light blueberry pancakes, made with coconut flour. These pancakes are a delicious breakfast treat, packed full of juicy blueberries and topped with whipped cream.

8. Low-Carb Fried Chicken

This low-carb twist on a traditional recipe uses almond flour, parmesan cheese and spices to form a flavorful and crunchy crust. It’s a hearty meal that satisfies the cravings without the carbs.

Frequently Asked Questions about corn starch and Keto

Is corn starch keto-friendly?

No, corn starch is generally not considered keto-friendly. Corn starch is a refined carbohydrate that is high in carbs which can affect your ketosis if you are following a ketogenic diet. A ketogenic diet aims to reduce carb intake drastically, causing your body to burn fat instead of carbs for energy.

How many carbs are in corn starch?

Corn starch has a high carbohydrate content. According to the USDA, one tablespoon of corn starch contains approximately 7 grams of carbs. When you consider the recommended daily carb limit for a ketogenic diet is between 20 to 50 grams, even a little amount can significantly contribute to this daily allowance.

Does corn starch have any nutritional benefits that could offset its high carb content?

Corn starch does not offer many nutritional benefits. It contains negligible amounts of protein, fat, fiber, and minerals. The caloric content comes primarily from the starch carbohydrates. Therefore, it provides more calories and carbs than nutritional value, making it less suited for a ketogenic diet.

Can corn starch be replaced with something more keto-friendly in recipes?

Yes, there are many alternatives to corn starch that can be used in a ketogenic diet. Xanthan gum, guar gum, and glucomannan powder are examples of low-carb thickeners that can be used in place of corn starch. Also, almond flour and coconut flour are low-carb alternatives that can be used in baking.

Are there any keto recipes that use corn starch?

Typically, ketogenic recipes avoid using corn starch due to its high carbohydrate content. However, it is possible to use small amounts in certain dishes without significantly impacting your daily carb intake. Always remember that the key to maintaining ketosis is to monitor your overall daily carbohydrate intake closely, regardless of the source.

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