Whether you’re a master in the kitchen or someone who orders out often, you’ve almost certainly consumed cornstarch in your diet. It is very commonly used as a natural thickener for sauces, gravies, and soups. It’s also used to give crispiness to fried foods and appears in a lot of processed food recipes. So is it vegan? Let’s find out!
Yes, cornstarch is vegan. Derived from the corn grain, it is a highly refined product that is obtained by removing the proteins from the corn kernel and leaving only the internal starch. Other vegan alternatives to cornstarch include Kate Naturals Organic Arrowroot Flour, Anthony’s Organic Potato Starch, Iya’s All Natural Tapioca Starch, and Thrive Market Organic Sorghum Flour.
In this article we will discuss the nutritional value of cornstarch. We will then see how these cornstarch brands stack up against the healthier alternatives we have chosen. Let’s dig in!
Contents
Is Cornstarch Healthy?
Cornstarch is certainly useful, but it might not necessarily be the healthiest option for those watching their nutritional habits. It contains mostly starch, which is very high in calories and carbohydrates. It also has very little nutritional value.
Cornstarch is not the best for those who are looking to lower or regulate their blood sugar or cholesterol levels. Because it is high in carbohydrates it also has a high glycemic index, which is a measure of how much a specific food affects your blood sugar levels. It’s also low in fiber, which means its sugars will get absorbed into the bloodstream quickly. When this happens it can lead to spikes in your blood sugar levels.
Therefore, cornstarch may not be the best addition to your diet if you are looking to a healthier, more sustainable diet. Instead it may be best to replace it with some of the alternatives we have found and listed in this article.
Will Cornstarch Make You Gain Weight?
No, if you follow a well-balanced and active lifestyle, cornstarch itself will not make you gain weight if eaten in moderation. However the side effects of consuming too much cornstarch and a highly-processed diet can lead to weight gain.
As we discussed before, cornstarch can spike your blood sugar. When blood sugar spikes it will also crash. When this happens we will feel energy levels dip and hunger spike. When we are in this state we are less likely to make healthy food choices. When we start reaching for less healthy food options to curb our hunger, this can lead to weight gain if eaten in excess.
Is Cornstarch Gluten-Free?
Yes, most brands of cornstarch are gluten-free. Corn is gluten-free and if no other ingredients are listed on the nutrition label, then it is 100% cornstarch and therefore naturally gluten-free. However, certain brands and facilities may have added ingredients or they may produce them in a manufacturer that is not gluten-free. If this is the case, they could have come in contact with products and equipment that contain gluten. For those who must avoid gluten for dietary purposes such as having celiac disease or a gluten sensitivity, it is important to read the label to ensure otherwise. If the ingredients wheat, rye, barley, or triticale are listed in an ingredient list on the label, then the product is also not gluten free.
Cornstarch Nutritional Information
Let’s look at some of the leading brands of cornstarch in the industry and see how their nutritional value stacks up against the healthier options we’ve found for you!
Argo 100% Pure Cornstarch
The ingredients in this product are:
- Cornstarch
Nutritional Facts (per 1tsp/8g)
- Calories: 30
- Total fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Total sugar: 0g
- Total carbs: 7g
- Protein: 0g
Clabber Girl Cornstarch
The ingredients in this product are:
- Cornstarch
Nutritional Facts (per 1tsp/10g)
- Calories: 35
- Total fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Total sugar: 0g
- Total carbs: 9g
- Protein: 0g
Gefen Cornstarch
The ingredients in this product are:
- Cornstarch
Nutritional Facts (per 1tsp/8g)
- Calories: 30
- Total fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Total sugar: 0g
- Total carbs: 7g
- Protein: 0g
Roots Circle 100% Pure Cornstarch
The ingredients in this product are:
- Cornstarch
Nutritional Facts (per 1tsp/10g)
- Calories: 30
- Total fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Total sugar: 0g
- Total carbs: 7g
- Protein: 0g
Armour Star Cream Corn Starch
The ingredients in this product are:
- Cornstarch
Nutritional Facts (per 1tsp/9g)
- Calories: 30
- Total fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Total sugar: 0g
- Total carbs: 8g
- Protein: 0g
As you’ll notice with all of these brands of cornstarch they have very little nutritional value for an even smaller serving size of just 1 tsp! Most recipes will call for more than that, so the calories and carbohydrates can add up quickly.
Healthier Alternatives to Cornstarch
There are plenty of flour options on the market that stack up against cornstarch. Not only are all of these options vegan but they also make thickening soups, sauces, and gravies just as easy! Let’s see how they compare.
Arrowhead Mills Organic Brown Rice Flour
Rice flour is made from ground rice. Rice flour has more protein and fiber than cornstarch and contains fewer carbohydrates.
The ingredients in this product are:
- Organic Brown Rice Flour
Nutritional Facts (per ¼ cup/30g):
- Calories: 130
- Total fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Total sugar: 0g
- Total carbs: 27g
- Protein: 3g
Kate Naturals Organic Arrowroot Flour
Arrowroot flour is made from the rootstock of several types of plants in the arrowroot family. Arrowroot flour makes a great nutritious substitute for cornstarch because it has more fiber and is much higher in calcium. It is also naturally gluten-free.
The ingredients in this product are:
- Organic Arrowroot Powder
Nutritional Facts (per ¼ cup/32g):
- Calories: 120
- Total fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Total sugar: 0g
- Total carbs: 29g
- Protein: 0g
Anthony’s Organic Potato Starch
Potato starch is a powder made by extracting starch from potatoes and drying it out. Potato starch contains significantly less calories and carbohydrates than cornstarch.
The ingredients in this product are:
- Organic Potato Starch
Nutritional Facts (per 1tbsp/12g):
- Calories: 40
- Total fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Total sugar: 0g
- Total carbs: 10g
- Protein: 0g
Iya’s All Natural Tapioca Starch Flour
Tapioca flour is typically a powder made from dried ground starch extracted from cassava through soaking, washing, and pulping. Cassava has a lower glycemic index than cornstarch and has overall fewer carbohydrates.
The ingredients in this product are:
- 100% Organic Yuca Root
Nutritional Facts (per ¼ cup/32g):
- Calories: 110
- Total fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Total sugar: 0g
- Total carbs: 28g
- Protein: 0g
King Arthur Whole Wheat Flour
Wheat flour is a nutritious alternative to cornstarch because it has a higher protein content, fewer carbohydrates, and more fiber than cornstarch. It also contains more vitamins and minerals. However it is not as starchy as cornstarch so you may need to use more of it in a recipe to get the desired effect.
The ingredients in this product are:
- 100% Hard Red Whole Wheat Flour
Nutritional Facts (per ¼ cup/32g):
- Calories: 100
- Total fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Total sugar: 0g
- Total carbs: 20g
- Protein: 4g
Thrive Market Organic Sorghum Flour
Sorghum flour is made from ground sorghum grains. Sorghum is high in protein, antioxidants, and fiber making it a much better alternative to cornstarch. It is also rich in magnesium, iron, niacin, several b vitamins, and phosphorus.
The ingredients in this product are:
- Organic Sorghum Flour
Nutritional Facts (per ¼ cup/34g):
- Calories: 120
- Total fat: 1g
- Sodium: 0mg
- Cholesterol: 0mg
- Total sugar: 0g
- Total carbs: 25g
- Protein: 3g
Final Thoughts
Cornstarch is often added to many processed foods and recipes, oftentimes without consumer’s noticing, if they don’t read a food label. Though it is not at fault for weight gain, eating too much of it can certainly have adverse health effects. For those who are looking to lower their cholesterol and their blood sugar, as well as reduce their risk of heart disease and type 2 diabetes, swapping cornstarch out for a healthier alternative is a great idea.
There are plenty of flours available now that will act the same as cornstarch in a recipe while providing more nutritious value. It is also important to try to eat a well-balanced diet and partake in an active lifestyle in order to live a healthy life.
Related Questions
Can You Eat Raw Cornstarch?
No, you should not eat raw cornstarch as it has been linked to anemia and iron deficiency and may cause digestive issues such as bloating and gas.
Does Cornstarch Go Bad?
Cornstarch should be kept covered in a cool dark place (such as the pantry) and away from moisture. As long as it remains dry the shelf life of cornstarch seems to be indefinite.
Can Baking Powder Replace Cornstarch?
It is not recommended to use baking powder or baking soda as a substitute for cornstarch in recipes. Baking soda and baking powder have specific chemical properties which cause them to act as leavening agents rather than thickeners.