Is Cornstarch Bad for You? Exploring Health Effects and Alternatives

When it comes to thickening agents in your culinary creations, you’ve likely come across cornstarch as a popular option. It’s commonly used to enhance the texture of soups, sauces, marinades, and desserts. However, you may be wondering if there are any health implications associated with using cornstarch, especially if you’re trying to maintain a balanced, nutrient-rich diet.

While cornstarch is safe to eat, primarily when used as directed in recipes, it’s essential to understand that it’s not a nutrient-rich food source. Its primary purpose is as a thickening and texturizing agent, so though it’s not inherently “bad” for your health, it also doesn’t offer much in the way of nutritional benefits.

Additionally, consuming it raw is not recommended, as it may cause digestive issues and lacks essential nutrients.

It’s crucial to use cornstarch in moderation and ensure that you’re sourcing it from quality manufacturers. In this way, you can enjoy its benefits in your recipes without having to worry about potential negative health effects.

What is Cornstarch?

Cornstarch is a fine, white powder extracted from the endosperm of corn kernels. It serves as a popular thickening, binding, and anti-caking agent in various cooking and baking applications. When you use cornstarch, you’ll often encounter it in recipes for sauces, gravies, and baked goods. It acts as a natural glue, holding ingredients together and providing structure.

The process of making cornstarch begins with soaking corn kernels to loosen the outer hulls. After that, the kernels are milled and the fibrous hulls and germ are separated from the starchy endosperm. This endosperm is then milled, washed, and dried to create the fine, powdery cornstarch you see in stores.

Although cornstarch is widely used in cooking, its nutritional profile is not particularly impressive. It is high in calories and carbohydrates but low in essential nutrients. However, it’s important to remember that cornstarch isn’t inherently bad for you when consumed in moderation as part of a balanced diet.

Problems arise when it’s consumed in large quantities or becomes a significant part of your daily calorie intake.

Ingredients

Cornstarch is made from the starchy endosperm of the corn kernel. The only ingredient in cornstarch is cornstarch itself, which is a fine white powder that is used as a thickener in cooking and baking.

During the processing of cornstarch-making, any protein, fiber, and fat are removed, leaving behind almost pure starch. As a result, cornstarch is a high-carbohydrate food that contains almost no protein, fiber, vitamins, or minerals. It is used primarily as a thickener in cooking and baking to add texture and consistency to sauces, gravies, puddings, and other dishes.

Because cornstarch is a refined carbohydrate and lacks other nutrients, it is important to consume it in moderation as part of a balanced diet. Some people may also be allergic to corn or have a sensitivity to it, so it is important to check food labels and speak with a healthcare provider if you have any concerns about consuming corn or cornstarch.

Nutrition Information

Cornstarch is a refined carb, which means it has undergone extensive processing and been stripped of its nutrients. You might be worried about its health effects, so here’s some information on the nutritional value and potential health effects of cornstarch.

In a 1-tablespoon serving (8 grams) of cornstarch, you’ll find:

• Calories: 30
• Fat: 0g
• Sodium: 0mg
• Carbs: 7g
• Fiber: 0g
• Sugars: 0g
• Protein: 0g

As you can see, cornstarch is high in carbohydrates and low in nutrients, which results in a high glycemic index. The glycemic index is a scale that assesses how quickly carbohydrates in food affect your blood sugar levels, with higher values indicating a greater impact. Foods with a high glycemic index cause your blood sugar levels to rapidly go up after you’ve eaten.

It’s important to note that the glycemic index value changes based on the composition of the meal, so consuming cornstarch in moderate amounts and along with other foods may result in a different glycemic response. 

When considering cornstarch in your diet, it’s essential to understand its nutritional value. Cornstarch is high in calories and carbohydrates but low in essential nutrients¹. A tablespoon (8 grams) of cornstarch contains about 30 calories and 7 grams of carbohydrates².

Health Benefits of Cornstarch

Cornstarch is primarily used as a thickening agent in cooking and baking, but it also has a number of other potential benefits. Here are some of the potential benefits of cornstarch:

1. Fuel for energy: Cornstarch can provide the body with energy when consumed in moderation.
2. Thickening agent: Cornstarch is commonly used as a thickening agent in cooking, especially in sauces and soups.
3. Safe when cooked: Cornstarch is safe to eat when cooked with other ingredients but should not be consumed raw.
4. Gluten-free alternative: Cornstarch is naturally gluten-free, which makes it a popular alternative to wheat flour and other gluten-containing thickeners for people with celiac disease or gluten sensitivities.
5. Diaper rash relief: Cornstarch has mild drying properties and can be used as a natural remedy to help soothe and prevent diaper rash in babies.
6. Absorbs excess moisture: Cornstarch can be used as a natural alternative to talcum powder or baby powder to absorb excess moisture on the skin and prevent chafing.
7. Cooking and baking ingredients: Cornstarch can be used as a cooking and baking ingredient in a variety of recipes. It can be used to make pudding, custard, and other desserts, as well as to thicken sauces, soups, and gravies.

Pros and Cons of Cornstarch

Pros

While cornstarch is not typically considered a health food, it does have some potential health benefits when consumed in moderation as part of a balanced diet:

1. Energy source: Cornstarch can provide the body with glucose, which is a primary source of energy for the body. This can be beneficial for athletes and people with high energy requirements.
2. Low-fat cooking: Cornstarch can be used to thicken sauces and gravies, which can help reduce the need for high-fat ingredients like butter and cream. This can be beneficial for people looking to reduce their fat intake.
3. Gluten-free: Cornstarch is naturally gluten-free, which makes it a suitable alternative for people with celiac disease or gluten sensitivities. It can be used to thicken sauces, soups, and gravies, and is commonly used in gluten-free baking as a substitute for wheat flour.

Cons:

1. Refined carbohydrate: Cornstarch is a refined carbohydrate that lacks fiber, protein, vitamins, and minerals, which are important nutrients for overall health.
2. High glycemic index: Cornstarch has a high glycemic index, which means it can cause a rapid increase in blood sugar levels.
3. Overconsumption risk: Overconsumption of cornstarch or other refined carbs may increase the risk of heart disease and negatively impact overall health.
4. Not suitable for everyone: Cornstarch may not be suitable for people with corn allergies or sensitivities.

Scientific Studies

The study investigated how a modified cornstarch used to thicken liquid food for patients with swallowing difficulties affected blood glucose levels in people with type 2 diabetes.

The study found that the thicker the solution, the more favorable the blood glucose response, and that the postprandial glucose response should be considered when selecting suitable foods for people with diabetes.

The study suggests that the modified cornstarch could be a suitable option for people with diabetes who need thicker food.

Research also found that a high glycemic index (GI) diet was associated with higher levels of fasting triglycerides and insulin, and lower levels of HDL cholesterol and insulin sensitivity.

Total carbohydrate intake was also associated with higher levels of fasting triglycerides and lower levels of HDL cholesterol. The study suggests that replacing high GI carbohydrates with low GI carbohydrates may reduce the risk of cardiovascular disease.

What Do Medical Experts Say About Cornstarch?

Medical professionals, like registered dietitians, emphasize that cornstarch is likely fine when used in normal quantities as part of a baking recipe, but they still recommend replacing it with more nutritious alternatives whenever possible, such as psyllium husk or coconut flour.

It’s interesting to note that some individuals with type 2 diabetes and hypoglycemia have consumed raw cornstarch as a medical intervention for cravings and blood sugar spikes, However, eating raw cornstarch is generally not advised due to its lack of nutrition and potential digestive side effects.

While cornstarch is a common ingredient in many foods, it is not considered a nutrient-rich choice. It’s more accurate to view cornstarch as a functional element in cooking and baking, rather than a health-promoting staple in your diet.

Who Should Avoid It

While cornstarch is safe for most people when consumed in moderation, there are certain groups who should limit or avoid it.

Individuals with Type 2 Diabetes: Cornstarch has a high glycemic index (GI) of 97, which means it can quickly spike your blood sugar levels after consumption]. If you have type 2 diabetes or want to manage your blood sugar levels, it’s better to opt for low-GI foods instead.

People concerned about heart health: Studies have shown that low-carbohydrate diets can benefit individuals with heart disease concerns. Since cornstarch is high in carbohydrates and low in nutrients, consuming large quantities may negatively impact your heart health.

Those on a weight loss journey: Cornstarch is calorie-dense and low in nutrients, making it less ideal for people looking to lose weight or maintain a healthy weight. Instead, choose whole grains and nutrient-dense carbohydrates as part of a balanced diet.

Remember, it’s crucial to consume cornstarch in moderation, especially if you fall into any of these categories. In general, it’s always a good idea to focus on whole foods and nutrient-rich ingredients to support your overall well-being.

Alternatives to Cornstarch

If you’re looking for alternatives to cornstarch, there are several options that can serve as effective thickening agents in your recipes.

Arrowroot

One option is arrowroot flour, which is gluten-free and works well as a thickener in sauces and gravies. It has a neutral taste and creates a smooth, shiny texture when cooked. Similar to cornstarch, use it in a 1:1 ratio as a substitute.

Potato starch

Another gluten-free option is potato starch. Potato starch has the same thickening power as cornstarch, so you don’t have to change the measurement. Substitute one tablespoon of potato starch for one tablespoon of cornstarch. Keep in mind that dishes thickened with potato starch should be consumed as soon as possible, as the thickening effect doesn’t last long after cooking.

Wheat flour

Wheat flour can also be used as a substitute, but it’s not suitable for people with gluten-related disorders. To use wheat flour as a thickener, you would need around two tablespoons of flour for every one tablespoon of cornstarch. This option may result in a slightly heavier and cloudier texture in your final dish.

Rice flour

Lastly, consider using rice flour as a cornstarch alternative, especially in Asian dishes. It’s gluten-free and has similar thickening properties to cornstarch. In most cases, you can use it in the same quantity as cornstarch.

Choose the best fit based on your dietary needs and desired results in your recipes.

Conclusion

In conclusion, cornstarch is a high-carbohydrate ingredient often used for thickening sauces and stews. While it is low in calories and free of fat, sugar, sodium, and cholesterol, its high glycemic index of 97 can cause blood sugar spikes when consumed in large portions.

As such, it is important for you to be mindful of how much cornstarch you incorporate into your meals, particularly if you have diabetes or other health concerns related to blood sugar levels. It’s also worth noting that cornstarch is low in nutrients, so relying on it as a primary flour alternative is not your healthiest choic.

That being said, consuming cornstarch in moderation, particularly when cooked or heated, is considered safe. As with most ingredients, balance and variety are key.

FAQ

Is cornstarch bad for your health?

Cornstarch can be considered unhealthy in some cases, particularly when consumed in large quantities or in isolation. It is high in calories and carbs but low in essential nutrients, and may increase blood sugar levels and potentially harm heart health. Nevertheless, cornstarch should be safe when used in normal quantities as part of a baking recipe.

Can you consume raw cornstarch?

No, you should not consume raw cornstarch. It is safe to eat cornstarch in small amounts, but it must be heated, either on the stovetop or in the oven. Most recipes that use cornstarch call for 1 to 2 tablespoons, typically mixed with cold water to create a slurry.

Is cornstarch suitable for individuals with gluten intolerance or celiac disease?

Yes, cornstarch is naturally gluten-free, making it an excellent wheat flour substitute for individuals affected by celiac disease, gluten intolerance, and other types of digestive issues.

Can cornstarch help individuals with swallowing difficulties?

Cornstarch can aid in swallowing liquids for individuals with conditions such as dysphagia (difficulty swallowing).

Are there any healthier alternatives to cornstarch?

Yes, some healthier alternatives to cornstarch include psyllium husk and coconut flour, which may provide additional nutritional benefits.

References

1. Behall, K M, and J C Howe. “Resistant Starch as Energy.” Journal of the American College of Nutrition, vol. 15, no. 3, June 1996, pp. 248–254, https://doi.org/10.1080/07315724.1996.10718595. Accessed 14 May 2023.
2. “Corn Starch.” ScienceDirect, Elsevier, 1 Jan. 2016, www.sciencedirect.com/science/article/pii/B9780444537171017169.
3. Gunt, Hemali B., et al. “A Natural Cream-To-Powder Formulation Developed for the Prevention of Diaper Dermatitis in Diaper-Wearing Infants and Children: Barrier Property and In-Use Tolerance Studies.” Journal of Drugs in Dermatology: JDD, vol. 17, no. 5, 1 May 2018, pp. 566–570, https://pubmed.ncbi.nlm.nih.gov/29742190/. Accessed 14 May 2023.
4. Horstmann, Stefan, et al. “Starch Characteristics Linked to Gluten-Free Products.” Foods, vol. 6, no. 4, 6 Apr. 2017, p. 29, https://doi.org/10.3390/foods6040029.
5. Marcus, Jacqueline B. “Chapter 4 – Carbohydrate Basics: Sugars, Starches and Fibers in Foods and Health: Healthy Carbohydrate Choices, Roles and Applications in Nutrition, Food Science and the Culinary Arts.” ScienceDirect, Academic Press, 1 Jan. 2013, www.sciencedirect.com/science/article/pii/B9780123918826000042.
6. McKeown, Nicola M, et al. “Dietary Carbohydrates and Cardiovascular Disease Risk Factors in the Framingham Offspring Cohort.” Journal of the American College of Nutrition, vol. 28, no. 2, 2009, pp. 150–8, www.ncbi.nlm.nih.gov/pmc/articles/PMC5062606/,  https://doi.org/10.1080/07315724.2009.10719766.
7. Olausson, Eva A., and Anders Kilander. “Glycaemic Index of Modified Cornstarch in Solutions with Different Viscosity. A Study in Subjects with Diabetes Mellitus Type 2.” Clinical Nutrition, vol. 27, no. 2, Apr. 2008, pp. 254–257, https://doi.org/10.1016/j.clnu.2007.12.008. Accessed 14 May 2023.
8. Temple, Norman. “Fat, Sugar, Whole Grains and Heart Disease: 50 Years of Confusion.” Nutrients, vol. 10, no. 1, 4 Jan. 2018, p. 39, www.mdpi.com/2072-6643/10/1/39,  https://doi.org/10.3390/nu10010039.
9. The BC Cook Articulation Committee. “Types of Thickening Agents.” Opentextbc.ca, BCcampus, 24 Oct. 2015, https://opentextbc.ca/ingredients/chapter/types-of-thickening-agents/.
10. Vlachos, Dionysios, et al. “Glycemic Index (GI) or Glycemic Load (GL) and Dietary Interventions for Optimizing Postprandial Hyperglycemia in Patients with T2 Diabetes: A Review.” Nutrients, vol. 12, no. 6, 27 May 2020, p. 1561, https://doi.org/10.3390/nu12061561.
11. Whysner, John, and Melissa Mohan. “Perineal Application of Talc and Cornstarch Powders: Evaluation of Ovarian Cancer Risk.” American Journal of Obstetrics and Gynecology, vol. 182, no. 3, Mar. 2000, pp. 720–724, https://doi.org/10.1067/mob.2000.104259. Accessed 14 May 2023.

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