Cornstarch is extremely low in fibre and slows down the absorption of sugar into your bloodstream
New Delhi: Cornstarch is one of the most widely used ingredients in almost all cuisines across the world. Not only does it help in cooking and baking to thicken, blend and give food a good texture, but it is loaded with starch.
Cornstarch is liberally used in soup, stews, sauces, desserts like pies, and ice creams. Even though it is a kitchen staple, there are many questions raised about its health benefits or lack of it.
How nutritious is cornstarch?
According to health experts, cornstarch only contains starch, which is extremely high in calories and carbohydrates, with very little nutrition, which includes no protein, fibre, vitamins, or minerals which are essential for a healthy body and mind.
According to the American diabetics Association, a cup, which is 128 grams of cornstarch contains nearly 500 calories, with negligible 0.05 grams of protein, 117 grams of carbs, just one gram fibre, and just three per cent of daily needed iron.
Side effects of using cornstarch in your food
Increases blood sugar levels
The Mayo Clinic says that since cornstarch is loaded with carbs, it has a high glycemic index, a measure of how much a specific food affects your blood sugar levels. Also, since cornstarch is extremely low in fibre, it slows down the absorption of sugar into your bloodstream. It also leads to blood sugar level spikes since cornstarch is not digested quickly.
Can harm heart health
Also known as a refined carb, cornstarch is totally stripped of its nutrients due to excessive processing. And so, according to doctors, it affects heart health, by increasing the risk of coronary heart disease, and high blood pressure.
Is extremely low in nutrients
There are no nutrients that cornstarch can be associated it apart from carbs and calories. It also leads to digestive issues, causing constipation and other gastric problems like heartburn and belching. Thus, many health experts recommend pairing cornstarch with nutrient-loaded foods to make sure it becomes a part of a balanced diet.
Best substitutes for cornstarch
People who suffer from gluten-related disorders usually use cornstarch, however, many other better and healthier substitutes can be used as thickening agents. A few of them are:
Wheat flour
Wheat is loaded with protein and fibre, along with starch, and is one of the best substitutes for cornstarch. It also helps relieve constipation and other gastric issues caused by cornstarch.
Arrowroot flour
It is made from the rootstock of several kinds of plants in the arrowroot family. Arrowroot flour is a highly nutritious substitute for cornstarch as it acts similarly to but contains more dietary fibre and minerals like calcium. It is gluten-free and hence can be freely used by people who are allergic to gluten.
Rice flour
Made from ground rice, it is loaded with nutrients and is a staple in many Indian and Asian kitchens. Rice flour is richer in protein and dietary fiber than cornstarch and is extremely low in carbohydrates.
Flaxseeds
Ground flaxseeds are highly nutritious and absorbent, as they form a jelly when mixed with water. They are a great source of soluble fibre and help boost the fibre content of your dish.
Tapioca
Tapioca flour is made from ground cassava root and is considered one of the best cornstarch substitutes for people with diabetes or prediabetes because it has a lower glycemic index score than wheat flour.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
