Medically the evaluation by Katherine Marengo LDN, R.D., Nutrition — composed by Rachael Link, MS, RD on respectable 28, 2020

Cornstarch is a famous ingredient provided to thicken soups, stews, sauces, and also desserts.

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It can likewise be used in a range of other recipes and help hold with each other fruit-based pie fillings, soften certain baked goods, and include a fresh coating come veggies, meats, and crusts.

However, in spite of the versatility of this typical kitchen staple, many civilization wonder whether it’s an excellent for you.

This write-up looks at the nutrition facts and also health results of cornstarch to recognize whether friend should incorporate it in your diet.


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Nutrients
Cornstarch is high in calories and also carbs, however it lacks crucial nutrients prefer protein, fiber, vitamins, and also minerals.

One cup (128 grams) the cornstarch contains the adhering to nutrients (1):

Calories: 488Protein: 0.5 gramsCarbs: 117 gramsFiber: 1 gramCopper: 7% that the everyday Value (DV)Selenium: 7% of the DVIron: 3% of the DVManganese: 3% of the DV

Keep in mind that amount is much greater than what most civilization consume in a single serving.

For example, if you’re making use of cornstarch to thicken soups and sauces, you may only usage 1–2 tablespoons (8–16 grams) that cornstarch at a time, which is i can not qualify to add any significant nutrients to her diet except calories and carbohydrates.

summary

Cornstarch is high in calories and carbs however low in other important nutrients, consisting of protein, fiber, vitamins, and also minerals.


Downsides

Cornstarch may be connected with several an adverse side effects.

May increase blood sugar levels

Cornstarch is wealthy in carbs and also has a high glycemic index, i beg your pardon is a measure up of how much a details food affects her blood street levels (1, 2, 3).

It’s likewise low in fiber, an essential nutrient that slows the absorb of sugar right into your bloodstream (1, 4).

For this reason, cornstarch is digested very quickly in your body, i m sorry may cause spikes in her blood sugar levels (4).

Therefore, cornstarch might not be a an excellent addition to her diet if friend have type 2 diabetes or room hoping to far better manage your blood sugar levels.

May injury heart health

Cornstarch is thought about a sleek carb, meaning that it has actually undergone extensive processing and been stripped the its nutrients.

Studies present that consistently consuming foods items rich in sleek carbs, such together cornstarch, might negatively impact heart health.

According to one analysis, diets wealthy in sleek carbs and foods through a high glycemic index may be connected to a better risk that coronary heart disease, obesity, type 2 diabetes, and also high blood pressure (5).

Another research in 2,941 people found that following a diet v a high glycemic table of contents was associated with boosted triglyceride and also insulin levels, along with lower level of HDL (good) cholesterol — all of which room risk determinants for heart an illness (6).

However, further research ~ above the details effects that cornstarch top top heart health is needed.

Lacks important nutrients

Apart native calories and carbs, cornstarch brings tiny to the table in regards to nutrition.

Although big amounts of the provide little amounts the micronutrients prefer copper and also selenium, most civilization only use 1–2 tablespoons (8–16 grams) in ~ a time.

Therefore, it’s necessary to pair cornstarch with a selection of other nutrient-dense foods as part of a well balanced diet come ensure that you’re conference your nutritional needs.

summary

Cornstarch is high in calories and also carbs however low in necessary nutrients. That may also increase blood street levels and harm love health.


Although cornstarch might be connected with numerous downsides, it can be delighted in in tiny amounts as part of a healthy, well-rounded diet.

If you have diabetes or are following a low carb diet, you may want to think about moderating your intake that cornstarch.

Ideally, stick to 1–2 tablespoons (8–16 grams) at a time and consider swapping in some other cornstarch substitutes, such together arrowroot, wheat flour, potato starch, and tapioca, at any time possible.

Additionally, when pure cornstarch is normally gluten-free, be certain to choose certified gluten-free varieties to stop cross-contamination if you have actually celiac disease or a sensitivity come gluten.

See more: How Many Us States Begin With The Letter A, Us States That Start With The Letter A

summary

Cornstarch can be delighted in in moderation as part of a balanced diet. Stick to 1–2 tablespoons (8–16 grams) at a time and be certain to choose varieties that space certified gluten-free if you have actually celiac disease or a sensitivity to gluten.