Starch makes up more than half of your carbohydrate intake and is crucial to our diet, primarily found in plant walls. Foods like cassava, potatoes, and grains such as oatmeal, wheat, millet, rice, and corn are rich in starch. Cornstarch, derived from the endosperm of corn, is high in carbohydrates but lacks nutritional value. It’s a versatile ingredient used in cooking and various commercial products like batteries and cosmetics.
Cornstarch is a popular thickener for soups, sauces, and baked goods. It’s safe to consume in small amounts, but it should be cooked, not eaten raw. Typically, recipes use 1-2 tablespoons of cornstarch, cooked on the stove or in the oven. To thicken a dish, mix cornstarch with cold water before adding it to your recipe. It can also give pie fillings a gel-like consistency and serve as an egg substitute in vegan baking.
While small amounts of cornstarch are fine, consuming large quantities or eating it raw is not recommended. Cornstarch is high in carbohydrates and has a high glycemic index, meaning it can quickly raise blood sugar levels. This is particularly important for people with diabetes. Most starchy foods have a high glycemic index and should be eaten in moderation.
If you want alternatives to cornstarch, consider using all-purpose flour, potato starch, rice flour, tapioca starch, or arrowroot powder. Cornstarch is a refined carbohydrate, meaning it’s heavily processed and stripped of nutrients. Studies suggest that diets high in refined carbs can negatively affect heart health and increase the risk of conditions like coronary heart disease, type 2 diabetes, and high blood pressure.
Cornstarch offers little nutritional value beyond carbs and calories. It’s important to pair it with nutrient-rich foods to meet dietary needs. Eating raw cornstarch can cause digestive issues like gas and bloating, but it doesn’t spike blood sugar as quickly as cooked cornstarch. For those with diabetes, cooked cornstarch is a better option, though whole grains and beans are healthier carbohydrate choices.
