Many people following the keto diet are looking for alternative ingredients that can be used as substitutes for specific food items. One such ingredient is cornstarch, which can be replaced if required. This guide looks at some of the common alternatives to cornstarch and provides tips on when to use them in a keto diet plan.
Cornstarch has been used as a thickening agent in cooking recipes for centuries and is one of the most popular ingredients used in a wide range of dishes, from gravies to pies. However, many people looking to follow a low-carb or ketogenic diet may need to find alternatives because traditional cornstarch contains too many carbohydrates per serving. For those individuals, there are several options available as suitable substitutes including arrowroot powder, xanthan gum and psyllium husk powder. These will provide similar textural benefits while also keeping recipes low-carb or keto-friendly.
What is Cornstarch?
Cornstarch is a fine powder made from corn kernels that has been cooked and dried. It is then ground into a thick, white powder. Cornstarch is used in culinary applications for its thickening properties, similar to how flour is used for baking, and can help hold other ingredients together. It can be used to thicken sauces and gravies, as well as a variety of desserts such as custards and pies. Though people often think of it as an ingredient found in many recipes, the truth is that cornstarch doesn’t provide any nutritional value or any taste.
For those looking for substitutes for cornstarch on a ketogenic diet (an eating plan high in fat and low in carbohydrates) there are several options available, including arrowroot starch, almond flour, coconut flour and flaxseed meal. These alternatives are also high in fiber and protein while also being low-carb options which make them great ways to replace the traditional starch while still keeping your meals satisfying and healthy.
What is Keto?
Keto, short for ketogenic, is a low-carbohydrate and high-fat diet that helps to reduce the body’s reliance on glucose while also increasing fat burn. The diet requires replacing some carbohydrates with fats and proteins in order to enter and maintain a state of ketosis. While there are many benefits that come from following a keto lifestyle, it can be difficult to make substitutions for commonly used ingredients such as cornstarch.
Cornstarch is most often used as a thickening and binding agent in many dishes. On the ketogenic diet, it is important to forego traditional thickening agents and use keto friendly alternatives instead. Common substitutions include almond or coconut flour, arrowroot powder, ground flaxseed or psyllium husk. Almond flour works well in baked goods while arrowroot powder is good for gluten-free breading or gravies. Ground flaxseed or psyllium husk can be added to water to thicken dishes as well as provide fibre that may aid in digestion. Each of these ingredients can give dishes an alternative texture and flavor but may not always imitate the effects of traditional cornstarch so experimentation may be needed before settling on the perfect substitution for your dish!
Substitutes for Cornstarch on Keto
If you’re following the keto diet, there often comes times when you’re searching for substitutes for ingredients such as cornstarch. Cornstarch is used for thickening sauces and gravies and can also be used to coat meats before frying.The good news is that there are many alternative ingredients to cornstarch when following the keto diet. Let’s take a look at some of the options.
Coconut Flour
Coconut flour is a low-carb, grain-free alternative to standard wheat flour. It’s sourced from the dried flesh of the coconut, making it an excellent choice for those following a ketogenic diet. Unlike cornstarch, coconut flour isn’t highly processed and doesn’t contain any unhealthy additives. Additionally, it has a mild coconut flavor which can be a great addition to baked goods and other dishes.
Coconut flour is high in dietary fiber and protein which helps to keep you satiated for longer. Due to this, it’s important to reduce the amount of other flours used when incorporating it into recipes. Coconut flour is also very absorbent so you’ll need around double the amount of liquid other flours call for when replacing cornstarch with coconut flour. Additionally, depending on how much cornstarch is needed in a recipe, you may need to use some starch such as tapioca flour or arrowroot powder alongside or instead of the coconut flour as they absorb liquid differently and help thicken recipes in different ways.
Almond Flour
Almond flour is a popular alternative to cornstarch on a ketogenic diet. It’s gluten-free, contains less carbohydrates and can be used in various recipes as an ingredient or a thickener. A great substitute for thickening sauces and gravies. Almond Flour can be substituted 1:1 for cornstarch in most applications.
Though almond flour has some nutritional advantages to cornstarch, it does not have the same qualities when it comes to thickening. Cornstarch helps create glossy sheens when added to pan sauces and gravies while the almond flour will produce a rough, matte finish; you may need to add additional fat, such as butter or cream, to achieve the desired sheen if using almond flour as your thickener of choice.
Additional considerations include flavor and texture which vary between almond flour and cornstarch; this should be taken into account when selecting which ingredient you’d prefer as an alternative for cornstarch on keto diet recipes.
Arrowroot Powder
Arrowroot powder can be used as a substitute for cornstarch when following the keto diet. This type of powder is derived from the tropical plant Maranta arundinacea and packs many nutritional benefits. It is high in potassium, vitamin C, B6, beta-carotene and provides an array of health-promoting minerals such as iron, magnesium, and zinc. Furthermore, arrowroot does not contain any proteins or fats so it will not raise your levels of net carbs. Arrowroot powder has a mild taste which makes it a great option for sauces and gravies without overpowering the flavor of other ingredients. When substituting cornstarch in cooked keto recipes using arrowroot powder use half the suggested amount to avoid thinning or thickening your recipes too much.
Xanthan Gum
Xanthan gum is a great substitute for cornstarch on low-carb or keto diets. It’s a natural ingredient that can act as a thickening agent, binding agent, and stabilizer in cooked dishes without adding any carbs. Xanthan gum is made by fermenting glucose and sucrose (sugar) with the microorganism Xanthomonas campestris. It has been found to have great potential for low-carb baking and thickening of sauces, soups, and gravies due to its unique properties such as increased viscosity and its ability to help retain moisture in baked goods. Additionally it has the ability to bind proteins, carbohydrates, and fats together which helps to impart flavor into the foods it’s used in. With this said, when using xanthan gum as a substitution for cornstarch, you should use about half of the amount called for in any recipe you are trying to make. This will also depend on how much liquid is present in your dish; if a dish calls for more liquid you can use up to 1/4 teaspoon per cup of liquid instead of only 1/8 teaspoon per cup of liquid. When using xanthan gum it’s important that you whisk it into the mixture carefully so that it doesn’t create clumps within your food or over thicken your dish.
