Is Cornstarch Healthy And What Are Its Effects?
Cornstarch is something many of us have used in the kitchen to thicken sauces, soups, or desserts. It’s a very common ingredient, but you might wonder if it’s actually good or bad for your health.
Because it’s mostly just a refined starch, cornstarch can cause quick spikes in blood sugar, which isn’t great if you’re trying to manage diabetes or watch your energy levels. It doesn’t offer much beyond calories, so it doesn’t make meals more nutritious on its own.
Still, cornstarch can be really useful in cooking when used right. Using about one or two tablespoons is usually enough to get that smooth texture we want without overdoing it.
What Is Cornstarch?
Cornstarch, also called maize starch, is a fine white powder made from the inside part of corn kernels. It doesn’t have many nutrients but is mostly pure carbohydrate.
People use it to thicken sauces and other foods because it changes texture when heated. Cornstarch also appears in many other products outside the kitchen.
How Cornstarch Is Made
Cornstarch comes from the endosperm of the corn kernel, which is the starchy center. First, corn is soaked in water for about 1 to 2 days to soften it.
Then, the kernel gets separated into parts like the germ, fiber, and starch. The starch is washed out with water and cleaned in machines like centrifuges to remove any leftover bits.
After that, it is dried into the fine white powder we use in cooking. This powder sometimes gets changed a bit to work better in certain recipes or products.
The process is called “wet milling.”
Common Uses in Cooking
We use cornstarch mainly as a thickening agent. When it mixes with water or another liquid, it forms a slurry that thickens soups, sauces, gravies, and pie fillings once heated.
It makes sauces smooth and slightly shiny without changing the flavor. Here’s what it does in food:
- Thickens liquid quickly when heated past 95°C (203°F).
- Creates a translucent, clear finish (instead of cloudy like flour).
- Helps make fried foods crispy by coating them.
Cornstarch is also used in baking as a binder and sometimes added to powdered sugar to stop clumping.
Other Industrial Uses
Cornstarch isn’t just for kitchens. It’s in products like baby powder and medical gloves as a powder to prevent sticking.
It can even help people with certain illnesses by supplying steady glucose. Industries use cornstarch to make adhesives, paper coatings, and some bioplastics, including materials for 3D printing and airbags.
But because it’s a fine powder, handling large amounts needs care—it can be flammable and even cause dust explosions.
Recipe Card: Simple Cornstarch Slurry for Thickening
- Time: 5 minutes
- Tools: Bowl, whisk, measuring spoons
- Ingredients:
- 1 tbsp cornstarch (8 g / 8 g)
- 2 tbsp cold water (30 ml / 30 ml)
- Nutritional info: About 30 calories per tbsp cornstarch
- Instructions:
- Mix cornstarch with cold water until smooth.
- Slowly stir the slurry into your hot sauce or soup.
- Heat gently, stirring, until mixture thickens.
Nutritional Profile of Cornstarch
Cornstarch is mostly made up of carbohydrates, with almost no protein or fat. It also has very little fiber and a small amount of sodium.
The vitamin and mineral content is generally low, but it does contain tiny amounts of a few minerals.
Macronutrient Breakdown
Cornstarch is mainly a source of energy from carbs. For example, 1 tablespoon (about 8 grams) has roughly 30 calories, almost all from carbohydrates.
It contains about 7 grams of carbs per tablespoon, with hardly any sugar or fiber. Protein and fat are nearly absent in cornstarch.
It has about 0.3 grams of protein and less than 0.1 grams of fat per serving. The fat it does have is mostly unsaturated and very low in saturated fat.
Sodium is minimal, usually less than 15 mg per serving, so cornstarch won’t add much salt to your diet.
Vitamin and Mineral Content
Cornstarch doesn’t offer many vitamins. It contains none or nearly zero amounts of vitamins A, C, and D.
It has tiny amounts of minerals like iron, calcium, and potassium. For example, in a 128-gram serving, iron is about 0.6 mg and calcium around 2.5 mg.
These amounts are quite low compared to daily needs.
How Cornstarch Affects Your Health
Cornstarch is mostly made of carbs and has a high glycemic index. It can cause quick rises in blood sugar and might affect weight if we eat it too much.
It also offers little fiber, which plays a big role in digestion.
Blood Sugar and Glycemic Index
Cornstarch has a high glycemic index (GI). That means it breaks down quickly in our bodies, raising blood sugar levels fast.
When we eat foods with high GI, our blood sugar spikes, then can drop suddenly. This can be risky if we have type 2 diabetes or are trying to manage our blood sugar.
Because cornstarch lacks fiber, it doesn’t slow sugar absorption like other carbs do. This can lead to insulin resistance over time, a condition where our bodies don’t respond well to insulin and can worsen diabetes risks.
Does Cornstarch Make You Gain Weight?
Regularly eating foods rich in cornstarch can add extra calories to our diets. Since it’s mostly carbs and calories without many nutrients, it can contribute to weight gain if we don’t balance it with other foods.
High-glycemic foods like cornstarch are linked to increased hunger and cravings, which may make us eat more. This effect can play a role in obesity.
There’s also some evidence that diets high in such refined carbs can increase risks of heart disease.
Effects on Digestive Health
Cornstarch contains almost no fiber, which is important for healthy digestion. Fiber helps move food through our intestines and prevents problems like constipation and bloating.
Eating too much cornstarch without other fiber-rich foods might cause sluggish digestion. This can lead to discomfort like gas or bloating for some people.
To avoid this, it’s best to eat cornstarch alongside fruits, vegetables, or whole grains that provide fiber. Consider adding some herbs for digestion to your diet, e.g. in a tea.
Who Should Limit or Avoid Cornstarch?
Cornstarch is common in cooking but isn’t suitable for everyone. Some people need to watch their intake because of health reasons like blood sugar, allergies, or specific disorders.
Knowing when to limit cornstarch can help keep our diets balanced and avoid unwanted problems.
Celiac Disease and Gluten-Free Diets
Cornstarch is naturally gluten-free, so it’s often safe for people with celiac disease or gluten sensitivity. However, cross-contamination can happen during processing.
If we follow a strict gluten-free diet, we should choose cornstarch brands labeled gluten-free to avoid any risk. Some gluten-free recipes use cornstarch as a thickener instead of wheat flour.
It’s a handy substitute but only if it’s certified gluten-free. Otherwise, contaminated cornstarch might cause a reaction, triggering symptoms like stomach pain, diarrhea, or fatigue.
Diabetes and Blood Sugar Disorders
Cornstarch is mostly carbohydrate with a high glycemic index. That means it can raise blood sugar levels quickly.
People with diabetes or blood sugar problems should limit how much cornstarch they eat to avoid spikes. Using cornstarch occasionally in a meal won’t likely cause big changes, but relying on processed foods with cornstarch often may lead to weight gain and trouble controlling blood sugar.
For those with glycogen storage disease, managing starch intake is also crucial because their bodies process starch differently.
Allergies and Other Health Conditions
Though rare, some people can have allergic reactions to cornstarch. Symptoms might include skin rash, itching, or breathing problems.
If we notice signs after eating foods with cornstarch, it’s best to talk to a doctor. Other health conditions like digestive disorders might make cornstarch harder to digest.
Also, because cornstarch is highly processed and has minimal nutrients, it’s not ideal for those needing nutrient-dense foods, like people recovering from illness.
Pica and Unusual Cravings
Pica is a condition where people crave non-food items, and some individuals with this disorder might crave cornstarch. This behavior can be linked to nutritional deficiencies or mental health issues.
Eating raw cornstarch regularly isn’t safe as it can cause stomach problems. If you or someone we know craves or eats cornstarch frequently, consulting a healthcare provider is important to address underlying causes and find healthier alternatives.
Recipe Card: Basic Gluten-Free Gravy Using Cornstarch
- Prep time: 10 minutes
- Servings: 4
- Nutrition (per serving): Calories 45, Carbs 10g, Protein 0g, Fat 0g
- Tools: Saucepan, whisk
- Ingredients:
- 2 cups (480 ml) gluten-free broth
- 2 tbsp (16g) cornstarch (gluten-free)
- 1/2 tsp salt
- 1/4 tsp black pepper
- Instructions:
- Mix cornstarch with 1/4 cup broth until smooth.
- Heat remaining broth in saucepan.
- Whisk cornstarch mixture into hot broth until thickened.
- Season with salt and pepper. Serve warm.
Cornstarch in Foods and Daily Life
We see cornstarch used in lots of different foods, both sweet and savory. It mainly helps with texture by thickening or giving a smooth, soft feel.
Baked Goods and Desserts
Cornstarch is popular in baked goods like cookies and cakes. It makes these treats softer and gives them a fine crumb.
It’s also key in many puddings and custards, helping them thicken without making them too dense. Yogurt sometimes uses cornstarch to create a creamy texture and keep it from separating.
It also helps hold pie fillings together, especially fruit-based ones, so the juices don’t make the crust soggy.
Recipe Card: Simple Vanilla Pudding
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Nutritional Info (per serving): ~120 calories, 25g carbs, 2g protein
- Tools: Saucepan, whisk, bowls
- Ingredients:
- 2 cups milk (480 ml)
- 1/4 cup cornstarch (30 g)
- 1/2 cup sugar (100 g)
- 1 tsp vanilla extract (5 ml)
- Quick Instructions: Whisk cornstarch with some milk, heat remaining milk and sugar, add cornstarch mix, cook until thick, add vanilla, cool.
Savory Dishes and Snacks
In savory cooking, cornstarch thickens soups, sauces, and gravies. It creates a nice, glossy finish without changing flavor much.
It’s often used in marinades to keep meat juicy and tender and adds a crispy coating to fried snacks and veggies. Corn syrup, which is similar in origin, is sometimes confused with cornstarch but serves a different role mainly as a sweetener in processed foods.
Using cornstarch helps keep our sauces smooth, especially in recipes where a busy texture might be less appealing. It’s great for quick thickening because it works faster than flour.
Potential Risks and Concerns
When it comes to cornstarch, there are a few important issues to keep in mind. Some of the concerns involve how it’s made and what might be in it.
Others focus on how it affects our bodies, especially if we eat or use it the wrong way.
GMO and Pesticide Exposure
Much of the cornstarch we find today comes from genetically modified (GM) corn. This type of corn has been changed to resist pests or tolerate herbicides.
While major health groups say GM corn is safe to eat, some people worry about pesticide residues that might stick around. Even if cornstarch itself is pretty pure, trace amounts of pesticides or chemicals used in farming could be in the final product.
Choosing organic cornstarch can reduce this risk since organic rules don’t allow GM crops or synthetic pesticides. To avoid GM corn, look for labels like “Non-GMO Project Verified” or organic certification.
These help us pick products with fewer farming chemicals and no GM ingredients.
Toxicity and Raw Consumption
Cornstarch is safe when cooked but eating it raw can cause some problems. Raw cornstarch doesn’t break down well in our digestive system, which can lead to stomach upset or constipation if eaten in large amounts.
There’s no strong evidence that cornstarch is toxic when cooked properly. Heated cornstarch changes texture but stays stable and doesn’t form harmful chemicals under normal cooking temperatures.
Very high heat (above 220°C) can release acrylamide in some starches, which might raise health concerns. Luckily, this mostly happens in fried or baked foods, not in common cooking with cornstarch.
We should avoid eating raw cornstarch and stick to normal cooking temperatures when using it.
Healthier Alternatives to Cornstarch
If you want to skip cornstarch, there are some great options to consider. These choices vary in texture, taste, and nutritional benefits.
Picking the right thickener depends on the recipe and your diet needs.
Tapioca and Tapioca Starch
Tapioca starch comes from the cassava root and works well as a thickener. It’s great for sauces, soups, and desserts because it creates a smooth, glossy finish.
Unlike cornstarch, tapioca starch holds up better in freezing and reheating, making it a smart choice for leftovers. Tapioca is naturally gluten-free and easy to digest.
It thickens at a lower temperature, so you need to add it carefully to avoid lumps. Use about the same amount as cornstarch, but dissolve it in cold water first.
Recipe Card: Tapioca-Starch-Thickened Sauce
- Prep time: 5 minutes
- Nutritional info: Low fat, gluten-free
- Tools: Whisk, saucepan
- Ingredients:
- 1 tbsp tapioca starch (15 ml)
- 1 cup liquid (240 ml)
- Instructions:
- Mix tapioca starch with a small amount of cold water.
- Stir into hot sauce or soup.
- Cook until it thickens, about 1-2 minutes.
Wheat Flour and Other Flours
Wheat flour can replace cornstarch but needs longer cooking to lose its raw taste. It thickens sauces but makes them a bit cloudier.
We prefer it when you want a heartier texture, like in gravies or stews. Other flours like rice flour and chickpea flour work, too.
Rice flour is mild and good for those avoiding gluten issues because it’s naturally gluten-free (but check for cross-contamination if that matters). Chickpea flour adds protein but has a stronger flavor.
Use about 2 tablespoons of flour for every 1 tablespoon of cornstarch, since it thickens less.
Choosing the Best Thickener
When selecting a thickener, think about your recipe’s texture and dietary needs. For clear, shiny sauces, tapioca starch is best.
For thicker, rustic dishes, wheat or rice flours work well.
- Tapioca starch is gluten-free and great for freezing.
- Wheat flour thickens slower and adds a denser texture.
- Use cold water to mix starches before adding to hot dishes to avoid clumps.
Frequently Asked Questions
We’ll tackle the daily risks of eating cornstarch, why some people especially like it, healthier alternatives you can try, long-term health concerns, whether it’s really bad to eat regularly, and how it might affect your heart.
Can munching on cornstarch every day do any harm?
Eating cornstarch every day in large amounts can cause problems. It’s mostly pure carbs with no vitamins or fiber, which can lead to weight gain and blood sugar spikes if eaten too much.
For most people, small amounts used in cooking won’t cause trouble if balanced with other foods.
Why’s cornstarch a thing with ladies, anyway?
Some people, often women, crave cornstarch due to conditions like iron deficiency or pregnancy. This craving is called pica, where people eat non-food items or unusual food substances.
If cravings feel strong or unusual, it might be good to check with a doctor to rule out health issues.
Got any healthier swaps for cornstarch?
Yes! We can use arrowroot powder, potato starch, tapioca starch, or rice flour instead. Arrowroot and potato starch have similar thickening power and are gluten-free.
Rice flour and tapioca starch work but you might need to adjust the amounts because they don’t thicken as much.
What are the real long-haul downsides of cornstarch on my health?
Cornstarch is high in refined carbs and calories but low in nutrients. Eating too much regularly may raise risks for heart disease and contribute to high blood sugar or diabetes issues.
It can also cause inflammation if consumed in excess, which isn’t great for overall health.
Is chowing down on cornstarch actually a no-no?
If you stick to normal cooking portions, cornstarch is usually fine. But eating raw cornstarch or very high amounts can lead to blood sugar problems and weight gain over time.
People with diabetes or corn allergies should avoid it to stay safe.
Could eating cornstarch muck with my ticker?
Cornstarch itself doesn’t directly harm your heart in small doses. But, because it’s a refined carb source, eating too much can raise the risk of heart problems if it leads to extra weight or bad cholesterol levels.