Potato starch is a fine, white powdery substance derived from – you guessed it – potatoes. Just like other starches, it is often used to thicken, gel, texturize, and increase moistness in baked goods. You may be wondering, though, if potato starch is compatible with your gluten-free diet.
Potato starch is gluten-free. It is often used for thickening sauces, gravies, stews and soups. Potato starch is not the only option, though, for a gluten-free diet. The best gluten-free alternatives to potato starch include Thrive Market Organic Corn Starch, Bob’s Red Mill Tapioca Flour, Viva Naturals Organic Coconut Flour, and Bob’s Red Mill Sweet White Rice Flour.
In this article, we’ll discuss the nutritional value of potato starch, as well as offer other gluten-free alternatives. Let’s dig in!
Contents
Is Potato Starch Healthy?
Believe it or not, there are many health benefits to potato starch.
One benefit of potato starch is that it may improve insulin sensitivity. Research has shown that raw potato starch contains something called resistant starch, which is a type of starch that the body cannot break down to use for energy. Instead, these starches partially or entirely pass through the digestive system and acts similarly to fiber.
That leads us into another benefit to potato starch, which is that potato starch can improve digestive and colon health. As resistant starch ferments, it feeds the healthy bacteria inside the colon as it converts into short-chain fatty acids like Butyrate. Butyrate can reduce inflammation in the colon, which can help reduce a person’s risk of developing a number of digestive problems like inflammatory colorectal cancer, ulcerative colitis, constipation, diarrhea, Crohn’s disease, and diverticulitis.
Potato starch may even help you lose weight. A study found that eating resistant starch helps people feel fuller longer after a meal, which can help weight loss efforts.
However, there are some downsides to potato starch. For example, some people find that eating large quantities of potato starch can trigger gas and bloating.
Popular Brands Of Potato Starch
Bob’s Red Mill Potato Starch
This pantry staple is an excellent thickener for sauces, soups and stews, as it can tolerate higher temperatures than corn starch. It is also perfect for adding moistness to any baked good, and an essential ingredient in gluten-free baking.
This brand is gluten-free, vegan and certified kosher.
These are the ingredients found in Bob’s Red Mill Potato Starch:
- Potato starch
Here is some important nutritional information to note for Bob’s Red Mill Potato Starch (per 1 tablespoon serving):
- Calories: 40
- Total fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total carbs: 10g
- Total sugars: 0g
- Protein: 0g
Manischewitz Pure Potato Starch
This premium all-natural thickener is the perfect gluten-free flour alternative for all your cooking and baking needs. This brand also comes in an easy to store container with a resealable lid to keep it fresh.
This brand is not only gluten-free, but also non-GMO and certified kosher.
These are the ingredients found in Manischewitz Pure Potato Starch:
- Potato starch
Here is some important nutritional information to note for Manischewitz Pure Potato Starch (per 1 tablespoon serving):
- Calories: 30
- Total fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total carbs: 8g
- Total sugars: 0g
- Protein: 0g
Food To Live Organic Potato Starch
This brand is great for cooking, baking, and thickening sauces, soup, and gravy. It does not alter the taste or color of your meal, it is simply the perfect enhancement.
This brand is gluten-free, non-GMO, vegan and kosher.
These are the ingredients found in Food To Live Organic Potato Starch:
- Organic potato starch
Here is some important nutritional information to note for Food To Live Organic Potato starch (per 1 ounce serving):
- Calories: 94
- Total fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total carbs: 24g
- Total sugars: 0g
- Protein: 0g
Thrive Market Organic Potato Starch
There is so much a potato can do! This brand is made by extracting the starch from organic potatoes. It is flavorless and can be used to thicken sauces and gravies, or give a moist, soft texture to cakes and cookies.
This brand is gluten-free, vegan, and non-GMO.
These are the ingredients found in Thrive Market Organic Potato Starch:
- Organic potato starch
Here is some important nutritional information to note for Thrive Market Organic Potato Starch (per 1 tablespoon serving):
- Calories: 40
- Total fat: 0g
- Cholesterol: 0mg
- Sodium: 5mg
- Total carbs: 10g
- Total sugars: 0g
- Protein: 0g
Alternatives To Potato Starch
If potato starch is not your thing, that is ok. There are plenty of other gluten-free alternatives available on the market that will do virtually the same thing potato starch does.
Thrive Market Organic Corn Starch
This organic corn starch is made from organic, non-GMO corn and contains no preservatives or artificial ingredients. It can be used to thicken everything from savory sauces to sweet, creamy pie fillings. You can also substitute it for flour for an extra-crispy batch of fried chicken. It is flavorless, so no need to worry about it overpowering any of the good stuff in your recipe.
This brand is gluten-free, vegan and non-GMO.
These are the ingredients found in Thrive Market Organic Corn Starch:
- Organic corn starch
Here is some important nutritional information to note for Thrive Market Organic Corn Starch (per 1 teaspoon serving):
- Calories: 30
- Total fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total carbs: 7g
- Total sugars: 0g
- Protein: 0g
Bob’s Red Mill Tapioca Flour
This grain-free flour is made from cassava root. It is a starchy, slightly sweet flour that is a staple in gluten-free baking. It is also great for thickening soups, sauces, and pie fillings.
This brand is gluten-free, paleo, vegan, and certified kosher.
These are the ingredients found in Bob’s Red Mill Tapioca Flour:
- Tapioca
Here is some important nutritional information to note for Bob’s Red Mill Tapioca Flour (per 1/4 cup serving):
- Calories: 110
- Total fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total carbs: 27g
- Total sugars: 0g
- Protein: 0g
Viva Naturals Organic Coconut Flour
Harvested from some of the world’s freshest organic coconuts, this brand is the secret to health-conscious baking. It adds an exotic taste, texture and flair to your favorite baked goods. Bake it into bread, cookies, cakes or muffins, or add it to your smoothies to give them a naturally thickening boost of fiber. It can even be used to add a delicate crunch to breaded chicken or fish. No matter how you enjoy Viva Naturals Coconut Flour, it is sure to become your new pantry staple.
This brand is certified gluten-free, kosher, vegan and paleo.
These are the ingredients found in Viva Naturals Organic Coconut Flour:
- Organic coconut flour
Here is some important nutritional information to note for Viva Naturals Organic Coconut Flour (per 2 tablespoon serving):
- Calories: 70
- Total fat: 2g
- Cholesterol: 0mg
- Sodium: 30mg
- Total carbs: 10g
- Total sugars: 2g
- Protein: 3g
Bob’s Red Mill Sweet White Rice Flour
This sweet white rice flour is 100% stone ground from high-starch, short-grain glutinous rice. It has a fine texture and neutral flavor, which makes it ideal for gluten-free baked goods and thickening sauces.
This brand is certified gluten-free, vegan and non-GMO.
These are the ingredients found in Bob’s Red Mill Sweet White Rice Flour:
- Sweet white rice
Here is some important nutritional information to note for Bob’s Red Mill Sweet White Rice Flour (per 1/4 cup serving):
- Calories: 150
- Total fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total carbs: 34g
- Total sugars: 0g
- Protein: 3g
Final Thoughts
Potato starch is gluten-free. It is often used to thicken sauces, gravies, stews, soups and more. It can also be used to give a moist texture to gluten-free baked goods.
Potato starch is also good for you. It offers a variety of health benefits such as improving insulin sensitivity, improving digestive and colon health, it can even help you lose weight! However, potato starch can trigger gas and bloating for some people when eaten in large quantities.
If potato starch is not your thing, though, that is ok. There are plenty of other healthy and gluten-free alternatives available on the market that do virtually the same thing that potato starch does. Those alternatives include Thrive Market Organic Corn Starch, Bob’s Red Mill Tapioca Flour, Viva Naturals Organic Coconut Flour, and Bob’s Red Mill Sweet White Rice Flour. Be sure to give one of those a try the next time you need a thickener for your winter stew, soup, or need to moisten gluten-free cookies or cake.
Related Questions
Is Potato Starch Dairy-Free?
Yes. There are no dairy products in potato starch and therefore potato starch is dairy-free.
Is Potato Starch Vegan?
Yes. There are no animal products in potato starch and therefore potato starch is vegan-friendly.
Is Potato Starch Kosher?
Yes, potato starch is kosher.
Is Potato Starch Keto?
No. The keto diet follows a strict low calorie and high fat rule. While potato starch is often low calorie, it has no fat and therefore is not recommended for the keto diet.
Is Potato Starch Paleo?
Yes. Unprocessed potatoes of all types can be a part of the paleo diet.