Is Cornstarch Keto and Carbs In Cornstarch (+Cornstarch Substitute For Keto Diet)

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Wondering if you can have cornstarch on a keto diet? How about the net carbs in cornstarch? Keep reading to discover why cornstarch should be avoided on a low-carb diet, plus the best keto-friendly alternatives.

Wondering if you can have cornstarch on a keto diet? How about the net carbs in cornstarch? Keep reading to discover why cornstarch should be avoided on a low-carb diet, plus the best keto-friendly alternatives.
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The ketogenic diet (more popularly known as keto) has surged in popularity over the last few years. This low-carb, high-fat diet puts your body in ketosis, which is a metabolic state that promotes weight loss and increased energy. The keto diet also helps to reduce insulin levels, which can be beneficial for people with diabetes. 

What Is Cornstarch?

Cornstarch (also known as corn flour or maize starch) is made by grinding corn kernels into a fine powder. In the kitchen, cornstarch can be used as a substitute for wheat flour and is great for thickening sauces, soups and stews. Cornstarch is the main ingredient in corn syrup, a common sweetener for sodas, candies and baked goods.

Cornstarch also has several household uses, including its ability to remove grease stains from fabrics and its use as a natural dry shampoo. 

Is Cornstarch Keto?

If you’re on a keto or other low-carb diet, you’ll definitely want to avoid using cornstarch in your recipes. With 116 grams of net carbs per cup of corn flour, there’s no room for this starchy ingredient in a keto diet. Even a small serving of cornstarch is enough to knock your body out of ketosis. 

How Many Net Carbs in Corn Starch?

Cornstarch contains no fiber, which means there are still 7 grams of net carbs per tablespoon. 

Wondering if you can have cornstarch on a keto diet? How about the net carbs in cornstarch? Keep reading to discover why cornstarch should be avoided on a low-carb diet, plus the best keto-friendly alternatives.

Cornstarch Nutrition Facts (Macros)

Carbs

There are 30 calories in a tablespoon of cornstarch, most of which come from carbohydrates. Since cornstarch contains no sugar or fiber, the carbs and the net carbs are the same.  

Fats

Cornstarch is virtually fat-free. One cup provides less than a gram of fat. 

Protein

The protein content of cornstarch is negligible. One cup contains only 0.3 grams of protein. 

Cornstarch Keto Alternatives

Almond flour

Almond flour

Almond flour is favored by people on a keto diet due to its low carb content. It’s a great substitute for cornstarch and can be used for baking or as a thickening agent. With only 2 grams of carbs and 12 grams of fat per cup, it’s one of the most keto-friendly flours around. Almond flour has a moderate protein content of 5 grams per cup. 

Coconut flour

Coconut flour

Coconut flour is an excellent keto-friendly alternative to cornstarch. With 7 grams of net carbs, 6 grams of protein and 3 grams of fat, coconut flour is great for low-carb bread, pancakes and pastries. 

Psyllium Husk

Psyllium Husk

Psyllium husk is a high-fiber powder with 0 grams of net carbs. Made from the seed of the Plantago Ovata plant, this ingredient offers many health benefits including its ability to support the digestive system and lower your cholesterol.

Psyllium husk is a soluble fiber that acts as an effective thickening and binding agent, making it an ideal substitute for cornstarch. Despite its many health benefits, consuming too much psyllium husk can lead to bloating or a stomach ache. 

Xanthan Gum

Xanthan Gum

Xanthan gum is a popular ingredient for people on a ketogenic diet, since it contains no net carbs. This carb-free alternative to cornstarch makes a great thickening and binding agent for baked goods. 

Keto Thickening Agents to Replace Cornstarch

Egg Yolks

Egg Yolks

Separate egg yolks from the whites and transfer the yolks to a small bowl. Gently whisk until the yolks are liquified. In a separate bowl, you will have the hot liquid you’d like to thicken, whether a sauce, cream or soup. Slowly add a bit of the hot liquid to the egg yolks, whisking gently to gradually warm up the eggs.

Add the egg mixture to the remaining hot liquid and continue to gently whisk until everything is nicely incorporated. By now, your sauce/soup should start to develop a rich thickness. Egg yolks can also be used to make a roux for pasta dishes and traditional French recipes

Gelatin

Gelatin

Gelatin makes an ideal zero-carb substitute for cornstarch. You can use this gluten-free ingredient to thicken sweet and savory sauces for your favorite keto recipes. When using gelatin as a thickening agent, be sure to add it slowly, or you may end up with full-fledged jello. 

Butter 

Butter

A tablespoon of butter is great for adding a rich, creamy texture to sauces and soups without changing the consistency too much. 

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Almond flour has recently gained a lot of popularity due to its ability to offer a similar taste in many baked goods but without the gluten. One disadvantage to using this gluten-free flour is that it is not always easy to find. No worries as you’ll find some of the best almond meal substitutes below.

Keto-Friendly Cornstarch Substitute

By: Izzy
Wondering if you can have cornstarch on a keto diet? How about the net carbs in cornstarch? Keep reading to discover why cornstarch should be avoided on a low-carb diet, plus the best keto-friendly alternatives.
Servings: 1 tablespoon

Ingredients 

  • 1 tablespoon almond flour
  • optional other cornstarch keto substitutes

Instructions 

  • Use almond flour or your preferred substitute to replace cornstarch according to the recipe.

Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.

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About Izzy

I'm Izzy, a food lover and photographer. Here you’ll find a collection of simple recipes that are perfect for busy people. My blog aims to help you make and enjoy delicious and healthy food at home.

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