Is It Healthy To Eat Cornstarch

Many people consume cornstarch regularly. It’s used in a variety of foods for its thickening ability and flavor-neutral taste. For example, it’s often added to gravy, sauces, and soups to thicken them without adding extra fat or calories. However, is cornstarch healthy? Is it safe to eat this starch on a regular basis? What are the risks associated with eating too much cornstarch? Let’s take a closer look at this common food additive. Read on to understand more about the benefits and risks of eating cornstarch.

Is It Healthy To Eat Cornstarch?

It depends on your body’s ability to digest it and how it interacts with the rest of your body. Cornstarch is a type of indigestible, refined carbohydrate. It provides very little nutrition but adds extra calories to your meal or drink. Its main use is as a thickener for sauces and other foods. Some people choose to limit or avoid cornstarch due to gastrointestinal issues like gas, bloating, and diarrhea that can result from its digestion.

Are There Any Health Benefits Of Eating Cornstarch?

1. Cornstarch has no fat and only a trace of protein. It’s primarily a source of carbohydrates, making it a good food to eat on low-carb diets. 
2. The American Heart Association suggests that people who are looking to lose weight opt for low-GI foods. GI stands for “glycemic index” and it measures how quickly food is converted into blood sugar. 
3. A low-GI diet is recommended for people who are overweight or at risk for type 2 diabetes due to the fact that it is low in calories, high in fiber, and high in protein.
4.  Bigger and Fuller Biscuits – Adding a small amount of cornstarch to your biscuit or cookie dough will help them rise higher and be more evenly baked. This is because cornstarch is a leavening agent.
5.  Improved Texture for Sauces and Gravies – To improve the texture of your gravy or sauce, you can add a small amount of cornstarch. This will help it thicken without the need for heavy cream or milk. Similarly, it can be used to thicken up a thin salad dressing. 
6. Consistent Texture in Gluten-Free Baking – If you’re baking with gluten-free flour, cornstarch can be used as a thickener. It can help keep baked goods like pancakes and muffins from being too crumbly.

Is Corn Starch Bad For You?

• Cornstarch is a common food item and is generally considered safe. However, it does have some potential health risks. 
• Cornstarch is high in carbohydrates, making it a great choice for people following a low-carb diet. For those who are not on a low-carb diet, eating too many high-GI foods can lead to weight gain. 
• Cornstarch is often used in baking recipes as a thickening agent. When baked goods are prepared with cornstarch, they are high in sugar. 
• This can cause a spike in blood sugar levels and lead to weight gain.

How Much Cornstarch Should You Eat?

• When consumed in moderation and as part of a balanced diet, it’s unlikely that you’ll experience any health issues from eating cornstarch. 
• The recommended daily intake of carbohydrates is 130 grams for women and men. The daily value for carbohydrates for a 2000-calorie diet is about 47-53% of calories.
•  For those following a low-carb diet, the daily values for carbohydrates are between 25-50 grams per day. 
• If you have diabetes, it’s best to consult your doctor before adding cornstarch to your diet.

What Are The Side Effects Of Eating Too Much Cornstarch?

1. Eating too much cornstarch can cause a host of side effects, including digestive issues and weight gain. Consuming excess amounts of cornstarch can cause abdominal cramps, nausea, and diarrhea. 
2. This can be particularly problematic for young children, the elderly, and those with existing gastrointestinal issues. 
3. Eating too much cornstarch can cause you to gain weight. This is because the starch is quickly converted into glucose (blood sugar) by the body. 
4. When this happens, the pancreas triggers a secretion of insulin to move the glucose into your cells. Insulin is a hormone that helps your body metabolize the carbohydrates in the food, converting them into energy.
5.  It’s important to eat a balanced diet rich in fiber, protein, and healthy fats. Doing so will help to minimize the amount of insulin your body produces.

How To Eat Cornstarch Responsibly? 

Be aware of the different types of cornstarch

Cornstarch is a starch made from corn that is used to thicken and add texture to a variety of foods. There are two different types of cornstarch that are found in the majority of packaged foods: refined cornstarch and whole-grain cornstarch. The most significant difference between the two is that refined cornstarch is processed to strip away the corn’s bran and germ, while whole-grain cornstarch is unmodified. These differences in their processing have a significant impact on their nutritional value. Whole-grain cornstarch is a great source of dietary fiber, protein, vitamins, and minerals. In contrast, refined cornstarch offers almost no dietary fiber and is instead primarily made up of starch, fats, and minerals. Refined cornstarch is a common ingredient in many processed foods, like baked goods, snacks, and sauces. Because of its highly processed nature, it’s best to avoid consuming refined cornstarch as much as possible.

Limit your consumption of refined cornstarch

Whole grain cornstarch is a wholesome and nutritious food, which makes it a great alternative to refined flour if you’re looking for a healthier baked good. But refined cornstarch is often overused in packaged goods and can be a poor choice for your diet. For example, excessive consumption of refined cornstarch can lead to a higher risk of obesity and diabetes. Even if you’re consuming refined cornstarch in moderation, it’s important to note that it has no nutritional value whatsoever. In fact, refined cornstarch is often used as a low-cost filler to increase the total volume of products, like snack foods and baked goods. Because it’s not a nutritious addition to your diet, it’s best to minimize your consumption of refined cornstarch.

Try replacing other flour with whole-grain cornstarch

While refined cornstarch isn’t a healthy addition to your diet, whole-grain cornstarch is a wholesome and nutritious addition to many recipes. Whole grain cornstarch is a great alternative to refined flour like white rice flour, white wheat flour, and white potato starch. Because of its mild taste, it can also be used in savory and sweet recipes alike. Because it’s milled from the entire kernel of corn, it’s rich in many valuable nutrients, including dietary fiber, vitamins, minerals, and protein. Whole-grain cornstarch provides more than twice as much dietary fiber as refined cornstarch. And, because it’s made from whole corn, it can be certified organic.

Be mindful of how much you’re consuming

Because whole grain cornstarch is made from the entire corn kernel, it’s a nutrient-rich addition to many recipes. You can use it to thicken sauces, create gravies, or thicken soups and stews. And, because it’s low in calories and fat, it’s a good choice for replacing flour in many recipes. However, whole-grain cornstarch is still starch, so it should be used sparingly. There is no recommended daily amount of cornstarch because it’s not a nutrient-dense food.

Incorporate it into your diet a little at a time.

Whole grain cornstarch is a wholesome and nutrient-rich alternative to refined flour. It’s a good ingredient to use in certain recipes, like thickening sauces or creating a roux. While it’s a low-calorie, low-fat ingredient, it’s still made from starch, so you shouldn’t consume it excessively. Instead, try to add it to your diet a little at a time.

Conclusion

Cornstarch is a common food additive that’s used as a thickener in many foods, including sauces and gravies. While it can be a good source of carbohydrates for those on a low-carb diet, it can cause digestive issues and weight gain when consumed in excess. For best results, use cornstarch in moderation and opt for whole foods whenever possible