Is corn starch keto friendly

7 Best Keto Substitutes for Cornstarch and Other Thickeners

is corn starch keto friendly

If you're eating a low-carb diet, corn starch may be a problem. Learn how it can sabotage your keto diet, and discover tasty substitutes.

and   and   how

When people are new to the ketogenic diet, they often wonder what type of foods they should and could eat while restricting carbs. Use our recommendations below to get an idea of the best alternatives for common high-carb ingredients and what foods you can replicate while going the low-carb route. If you want the specific recipes or explanations for each low-carb alternative, scroll down to the bottom to read more. Alternatively, you can make your diet transition even easier by using our Keto Academy Program with keto meal plans, shopping lists, expert guidance, and much more. Typically when we talk about breakfast on a ketogenic diet, we think bacon and eggs. For a sugary yogurt replacement, you can sub in full-fat Greek yogurt, full-fat cottage cheese, sour cream, or you can even make your own coconut milk yogurt. Instead of making your own cereal, you can always have a low-carb alternative.

Thickening a sauce, stew, gravy, or soup can be tricky when you are limiting carbohydrates. Knowing the number of carbs in cornstarch compared to the alternatives will help you choose the thickener best suited to your diet, as well as guide how much of an agent you'll need to use. Traditional thickening agents such as flour or cornstarch may work if you only need a small amount, but a lower-carb starch alternative may be preferable when a recipe calls for more thickener or contains other carb-heavy ingredients. No matter what your carb intake goals are, there is a thickening agent that will work for any dish you're preparing. White flour is the most common thickener used in sauces. There are 6 grams of carbohydrates per tablespoon of white flour, which will thicken one cup of a gravy which has some thickeners from the meat or a thin sauce.

It is not a natural product, but quite popular in gluten-free baking due to its ability to bind, stabilize, and mimic the properties of gluten. Gluten is a protein found in wheat, barley, and rye. In low-carb baking, vital wheat gluten and wheat starch help bread and rolls to rise like traditional baked goods. When gluten-free flours are used, Xanthan gum helps starches combine together in a way that traps air bubbles that form as yeast doughs rise. It helps to keep fats, spices, and other ingredients evenly distributed throughout salad dressings, sauces, gravies, and puddings. Officially a polysaccharide, a string of sugars, Xanthan gum is produced by being fed wheat starch, soy, corn starch, or whey, and then allowed to sit for a few days and ferment.

If you can keep the bad ingredients out of your cart, you set yourself up for low-carb or keto success. Avoid these four key ingredients when buying packaged goods: sugar, starch, bad fats, and sugar replacements. Print this list and bring it with you to the market. Why are there so many names for sugar? This is one of the games that Big Food plays.

Ingredients to avoid on a low-carb or keto diet







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