What To Know
- The natural nutrients and fiber found in whole corn are stripped away during the processing, leaving behind a substance that is primarily composed of starch.
- A gluten-free starch that is lower in calories and carbohydrates than cornstarch.
- A starch made from potatoes that is slightly higher in calories than cornstarch but provides some fiber.
Cornstarch, a common ingredient in many processed foods, is often marketed as a harmless thickener. However, research has revealed that this seemingly innocuous substance may pose serious health risks. Here’s why you should reconsider using cornstarch in your diet:
1. Highly Processed and Refined
Cornstarch is a highly processed and refined product made from corn kernels. The natural nutrients and fiber found in whole corn are stripped away during the processing, leaving behind a substance that is primarily composed of starch. This refined nature makes cornstarch a low-nutrient food that offers little to no nutritional value.
2. High Glycemic Index
Cornstarch has a high glycemic index (GI), which indicates how quickly it raises blood sugar levels. Foods with a high GI can cause spikes in blood sugar, leading to weight gain, insulin resistance, and increased risk of type 2 diabetes.
3. Lacks Essential Nutrients
As mentioned earlier, cornstarch is devoid of essential nutrients. It contains virtually no vitamins, minerals, or fiber. This makes it a poor choice for people seeking nutrient-rich foods that support overall health.
4. May Promote Inflammation
Some studies suggest that cornstarch may promote inflammation in the body. This inflammation has been linked to a range of chronic diseases, including heart disease, cancer, and arthritis.
5. Potential Allergen
Cornstarch is a common allergen, especially for people with corn allergies. Exposure to cornstarch can trigger allergic reactions such as hives, swelling, and difficulty breathing.
6. Digestive Problems
Cornstarch can be difficult to digest for some people. It may cause bloating, gas, and other digestive issues. This is particularly true for individuals with irritable bowel syndrome (IBS).
7. May Interfere with Nutrient Absorption
Cornstarch can bind to certain nutrients in the digestive tract, preventing their absorption. This can lead to nutrient deficiencies if cornstarch is consumed in large amounts.
Alternatives to Cornstarch
If you are looking for a healthier alternative to cornstarch, consider using:
- Arrowroot powder: A gluten-free starch that is lower in calories and carbohydrates than cornstarch.
- Tapioca flour: A starch made from cassava root that is also gluten-free and has a neutral flavor.
- Potato starch: A starch made from potatoes that is slightly higher in calories than cornstarch but provides some fiber.
- Brown rice flour: A whole grain flour that is a good source of fiber and nutrients.
Summary: Rethink Your Cornstarch Consumption
While cornstarch may seem like a convenient thickener, its potential health risks outweigh its benefits. By choosing healthier alternatives, you can reduce your exposure to this refined substance and promote overall well-being.
What You Need to Know
1. Is cornstarch gluten-free?
Yes, cornstarch is gluten-free.
2. Can cornstarch cause weight gain?
Yes, cornstarch is a high-glycemic index food that can contribute to weight gain if consumed in large amounts.
3. Is cornstarch a good source of fiber?
No, cornstarch contains virtually no fiber.
4. Can cornstarch trigger allergic reactions?
Yes, cornstarch is a common allergen for people with corn allergies.
5. Is cornstarch safe for people with diabetes?
Cornstarch has a high glycemic index, so it is not recommended for people with diabetes.
