Cornstarch is a widely used thickening agent in various recipes, ranging from soups and sauces to desserts, as noted by The Spruce Eats. This white, odorless powder is added by manufacturers in different industries to products like pills, capsules, paper, textiles, plastics, and more. It can also replace flour thickeners in gluten-free recipes. Additionally, cornstarch serves as an anti-caking agent, preventing granulated or powdered food ingredients from clumping together.
This common food additive is relatively high in calories but lacks significant nutritional value. An ounce of cornstarch contains 108 calories, nearly 26 grams of carbs, and less than 1 gram of protein and fats (via FatSecret). Its high carbohydrate content can increase the glycemic index (GI) of food, leading to insulin spikes. The GI assesses the impact of carbohydrate-containing foods on blood sugar, as explained by Harvard Medical School.
Should you incorporate cornstarch into your favorite recipes or explore healthier alternatives? Let’s delve deeper.
Think twice before cooking with cornstarch
While corn is rich in fiber and essential minerals and can be a healthy addition to most diets, the same cannot be said for cornstarch. This popular ingredient is high in carbs and contains negligible amounts of vitamins, minerals, fiber, and other key nutrients (via FatSecret). According to the Glycemic Index Guide, it has a glycemic index (GI) value of 85, which can raise your blood sugar as much as white bread or breakfast cereals.
Foods with a high GI can cause blood glucose spikes followed by crashes, potentially leading to insulin resistance, diabetes, and obesity over time, warns the Cleveland Clinic. Moreover, it may negatively impact blood lipids and cardiovascular health. Another factor to consider is that cornstarch lacks fiber, a nutrient that slows sugar absorption into the system, as noted by the Mayo Clinic.
Those aiming to lose weight, lower cholesterol, or adhere to a low-calorie or low-carb diet might want to avoid cornstarch. Foods with high GI values, particularly those with refined carbs, may increase the risk of heart disease, metabolic disorders, and premature death, according to a 2020 study published in PLoS One. While most recipes use small amounts of cornstarch, it can still cause a sudden rise in blood sugar levels. These fluctuations in blood glucose have immediate and long-term effects, including low energy, difficulty thinking, and vision problems, as explained by Everyday Health.
Does cornstarch have any health benefits?
Cornstarch may not be the healthiest choice for recipes, but it has certain benefits. For starters, it’s gluten-free, as noted by Beyond Celiac. It’s suitable for individuals allergic or intolerant to gluten, including those with Celiac disease (via Beyond Celiac). However, you should check the label to ensure the starch wasn’t manufactured in a facility that processes wheat and other gluten sources to avoid cross-contamination.
According to a clinical trial published in the journal Nutrition, this food additive may benefit athletes. Consuming modified starch before exercise can prevent glycogen depletion and increase fat breakdown more effectively than maltodextrin, a nonsweet polymer rich in simple carbs (via Science Direct). After ingestion, carbohydrates are converted to glucose for energy. Some are stored as glycogen in the liver and muscles, as explained by a 2018 study. Glycogen levels decrease during exercise, leading to fatigue. Cornstarch and other high-carb foods can boost glycogen levels, allowing for more extended and intense workouts.
Additionally, cornstarch can be applied topically for skin irritation, blisters, or bug bites, as suggested by Healthline. For instance, you could rub cornstarch between your thighs to reduce or prevent chafing. Alternatively, mix it with coconut oil and baking soda to create a natural deodorant. Cornstarch and baking soda absorb moisture, while coconut oil hydrates your skin and kills bacteria, according to SCL Health.
Why you should never eat raw cornstarch
It’s generally not advisable to eat raw cornstarch, especially if you have a sensitive stomach. Raw starches are difficult to digest and may cause bloating, according to Livestrong. A craving for raw cornstarch might indicate pica, an eating disorder characterized by strong cravings for non-edible items, as explained by a 2012 study in PLoS One.
Consuming clay, raw starches, and other non-food substances can affect nutrient absorption and lead to toxicity or infection. This condition might result from low levels of zinc, iron, and other minerals, but it can also exacerbate existing nutrient deficiencies, as per a 2015 meta-analysis in the American Journal of Human Biology.
Raw cornstarch may also be contaminated with bacteria, warns Livestrong. Additionally, raw corn products might contain aflatoxin and other naturally occurring toxins associated with cancer and immune disorders, according to the World Health Organization. While consuming small amounts of raw cornstarch is unlikely to cause food poisoning, there’s still a risk.
Alternatives to using cornstarch
So, is cornstarch truly as bad as you think? It depends. If you’re trying to maintain a specific diet or have underlying health issues, it might be best to opt for another thickening agent in your recipes. It’s also important to remember that cornstarch is typically consumed in small amounts – around 1 to 2 tablespoons – allowing it to be enjoyed in moderation within a well-rounded diet (via Healthline).
If you prefer to replace cornstarch in your recipes, several substitutes offer more nutritional benefits. Flours like oak, tapioca, or wheat flour, and xanthan gum are popular alternatives (via Medical News Today).
You can also extend cooking times to promote natural thickening or incorporate ingredients like coconut milk, cow’s milk, or yogurt.
