Cornstarch Replacement in Keto

Everyone like how cornstarch can be used to make a thick creamy soup or to coat meats and veggies before deep frying them. Nevertheless, cornstarch and cornflour are not keto-friendly substances. Whilst it may seem that you will be losing out, this is far from the case, as you will still be able to discover appropriate keto-friendly counterparts, such as xanthan gum and glucomannan powder. And they work in a variety of dishes, from sauces to soups, gravy, and deep frying.

Nutrition Facts Cornstarch

Cornstarch in Recipes

Cornstarch is a white powder with a smooth texture that is generated from the starchy portions of corn kernels. It acts as a thickening in a variety of recipes, adding body and volume. For the same reasons, it’s also utilized in sweets like yogurt and even cheese. It’s also used in deep-frying recipes to coat dishes before frying to give them a crisp, crunchy quality.

Cornstarch is so versatile that it appears in many culinary and baking recipes. It includes a vast variety of foods from throughout the globe, some of which are as follows:

• Soups with a creamy texture
• Gravy
• Custard
• Stews
• Smoothies
• Vanilla ice cream
• Vegetables fried
• Sauces
• Fish that has been deep-fried
• Bread
• Pie toppings
• Meat that has been deep-fried
• Broth
• Cakes
• Mongolian meat
• Tenders of crispy chicken
• Cheese
• Jellies
• Puddings
• baked items

Why isn’t Cornstarch Keto-friendly?

To be keto-friendly, an ingredient must have a low carb count. Cornstarch, on the other hand, is abundant in carbohydrates but low in protein, fat, and fiber. To recap, 1 ounce of cornstarch comprises around 106 calories, more than 25g of which are carbohydrates. Such nutritional numbers are undesirable for keto diets, particularly when contrasted to the fiber and protein amounts, which each equal to roughly 1g. Worse, cornstarch does not provide any vitamins or minerals to the diet at all.

Cornstarch Keto Substitutes

Because cornstarch has been ruled out of keto diets, the next step is to find additional components that may perform the same functions in recipes. Moreover, all of these replacements are keto-friendly, and most of them are practically as versatile in cooking and baking as cornstarch.

Almond Flour

Almond flour is created from powdered dry almonds. Yet it outperforms cornstarch in so many ways, making it an excellent option for a pro-keto component. It’s more nutrient-dense, including vitamin E, magnesium, iron, potassium, calcium, and even manganese. It’s also rich in calories while being low in carbohydrates, making it ideal for keto diets. It may be used to thicken gravy, sauces, soups, stews, and baking dishes.

Flaxseeds

Linseed, sometimes known as linseed oil, is obtained from the Linum usitatissimum plant. They are available in two colors: brown and golden-yellow. When flaxseeds are combined with water, they produce a thick jelly that works well as a thickening. The jelly’s glue-like viscosity also helps it to bind components together in a mix, making it an excellent baking replacement. They’re high in omega-3 fatty acids and antioxidants, and they’re high in calories with little carbohydrates. They must, however, be grounded before they may be used.

Glucomannan Powder

Glucomannan powder is a popular thickening substitute for cornstarch among individuals following a keto diet. It is produced from the roots of the konjac plant and is composed of fibers that absorb and expand quickly. It’s low in carbohydrates, prebiotic, and helps with a variety of gastrointestinal issues. It is also tasteless, so you never have to worry about it affecting the flavor of the food. Glucomannan powder is ideal for use in liquid dishes such as stews, soups, broth, and sauces. Nevertheless, it is recommended to whisk the powder in cold water before adding it to boiling liquids; otherwise, lumps will form.

Coconut Flour

Because of its low carbohydrate level and high fat content, coconut flour is unexpectedly suitable for keto diets. And it’s prepared from dried and powdered coconut flesh, with no chemical processing, so every vitamin from the fruit is preserved in the flour. It is an excellent cornstarch alternative due to its high fiber content and strong absorption capacity. When utilized, the recipe will have a somewhat sweet coconut flavor. Coconut flour may be utilized by making a slurry with water and then adding it to soups, stews, gravy, and other sauces.

Xanthan Gum

This powder is perhaps the most often used cornstarch alternative in keto diets. It’s just as flexible, doesn’t add any flavor, and can be obtained in the same amount of time. When added to liquid recipes, it produces a creamy texture akin to cornstarch. In addition to thickening, it serves as a binder, emulsifier, and stabilizer in a variety of recipes. Soups, sauces, smoothies, and even custards benefit from the addition of xanthan gum. And one teaspoon of xanthan gum is enough to replace cornstarch in three cups of liquid.

Frequently Asked Questions (FAQs)

How can I thicken the sauce without flour or cornstarch?

Egg yolks may thicken a creamy sauce and can also be used in dressings and salads. They’re also ideal for a keto diet since they’re high in protein yet low in carbohydrates.

What can I use instead of cornstarch on keto?

Besides from the above-mentioned replacements, you may also utilize chia seeds, psyllium husks, and guar gum. Agar-agar, like cauliflower, is an excellent keto-friendly substitute for cornstarch.

Is xanthan gum natural or artificial?

Xanthan gum is a sugar-based natural substance. Sugar might be derived from a variety of sources, including soy, dairy, wheat, and even maize. Even though it is a suggested keto-friendly component, folks with sensitivities should read the label to find out where the sugar comes from.

Conclusion

Since cornstarch is not a keto-friendly dietary item, you must find alternatives to replace it in your diet. And any of these alternatives can accomplish it, with some being more adaptable than others. You’ll be able to add thickness and richness to your recipes regardless of the option you pick.