The Best Keto Alternatives For Corn Starch

A keto, or ketogenic, diet is a low-carb, high-fat diet intended to put your body in the fat-burning metabolic state of ketosis (via Healthline). This way of eating has been shown to have a link with reducing insulin levels and blood sugar in the body. And though there are many forms of ketogenic diets, scientific studies indicate that high protein versions of keto may be the most nutritious form of the diet, even though they may take the longest to reach ketosis (via Insider). As with any diet, you should consult with your doctor to determine if this is the right way of eating for you. If you've already done so, chances are you are on the hunt for keto-friendly alternatives to common ingredients like cornstarch.

No matter how you eat, you want to make sure your food is tasty, and texture plays a big role in how we feel about our food. Many items are used to have an effect on food texture, and cornstarch is one such ingredient. But, what is cornstarch, and how do you use it? Well, it's an ingredient that pops up in many recipes as an amazing thickener, tenderizer, and crisper. Most of us probably don't even think of its nutritional implications. The fact is, cornstarch has 7 grams of net carbs and 0 grams of fat per tablespoon — not ideal for a keto diet. If you are eating this sort of lifestyle, chances are you are in need of some substitutes. Fortunately, the best keto alternatives for cornstarch have many valuable uses beyond making your food taste or feel better.

The thing about many superb keto-friendly alternatives to cornstarch is they require a little fine-tuning and finesse, so don't despair if your recipe isn't perfect from the word go. At 0 net carbs, gelatin is one such alternative — a little goes a long way. Though you won't be eating a lot of gelatin when you add it to your dishes, you will still be reaping its nutritional benefits. Gelatin is rich in amino acids that have been shown to improve joint and bone health, as well as the appearance of skin and hair (per Healthline).

Believe it or not, you can still eat pudding on a keto diet. Here, use gelatin to replace cornstarch, and an alternative sweetener such as erythritol, stevia, or monk fruit, instead of sugar. Using gelatin, like in our mango pudding recipe, isn't very different from using cornstarch; they're both activated by heat and set after cooling. 

But pudding isn't the only place where you can use gelatin to replace cornstarch. It works well in sauces such as Mashed's KFC mashed potatoes and gravy copycat recipe. Just be careful you don't add it too quickly, or you might add too much and end up with a gelatin salad reminiscent of the 1960s. (Unless, of course, that's your goal.) 

Many people use cornstarch as a simple plant-based egg replacer in their baking. Unfortunately, while beneficial for vegans, it's not very keto-friendly. Luckily, flax meal is also an excellent ingredient substitute every vegan should know about, with the added benefit of being high in protein, with less than 1 net carb per teaspoon (via USDA).

There are a couple of ways to make a flax egg; for both, you'll need 3 tablespoons of water for every tablespoon of flax meal. In the first method, you can simmer your ingredients together — this will create an especially gelatinous egg. If you don't want to deal with the extra clean-up, you can whisk together the flax meal and water in a small bowl and let the mixture sit for ten minutes. This method will result in less of a tight glue but still works well to bind in the ways that cornstarch does. You can also use flax in place of cornstarch or flour in a roux (but know that your dish will take on a browner color with flecks of the flax).

Xanthan gum can be important to keto diets, and for all that it is made from fermented sugar, it actually has no net carbs. It is a very common replacement for corn starch as it is an excellent thickener. In fact, you've probably seen it in the ingredient list for many gluten-free foods, salad dressings, and ice creams. 

So why should you start keeping xanthan gum in your pantry? If you're on a keto diet, you'll appreciate that xanthan gum is a good way to keep sauces and soups thick without adding carbs into the mix. Also, for any vegan keto-followers out there, xanthan gum is an excellent egg replacer. 

We do have a few caveats. Consuming large amounts of xanthan gum may give you a stomach ache. And, getting your proportions right in cooking with xanthan gum can be a little tricky. It's harder to control than some other of these alternatives. If you use too much, your dish can become slimy — which we can all agree is not very appetizing. But, if you're willing to take the time to experiment, it is a worthy keto-friendly alternative to cornstarch. 

Many people don't think of vegetables when they think of keto diets, but that's simply not the case; there are so many low-carb veggies out there. Everyone needs to eat veggies. Not only do vegetables add much-needed nutrients to any diet, but they can also serve as an alternative to cornstarch, partially due to the pectin found within the cell walls of many of these foods (via the Food and Agricultural Organization of the United Nations). Moreover, veggies are much easier to access than other items on this list.

The best application for veggie puree as a cornstarch alternative would be in soups, though they could work in sauces and baking, depending on your flavor profile. According to the folks over on the subreddit ketorecipes, cauliflower, in particular, is a great vegetable with which to work. Other keto-friendly vegetables that puree well include broccoli, eggplant, and zucchini — all of which are relatively low carb when it comes to plant-based produce (as opposed to beans, peas, legumes, and tubers). If you've got a few extra carbs to spare, you could even try carrots or winter squash. 

Cornstarch isn't just a thickener, though. It can be used as a breading on meats, tofu, and vegetables to create a crispy crunch. How can you achieve that in a way that fits your keto needs? Almond flour can help you out. With a robust nutrition profile, almond flour only has about 4 net carbs, 15 grams of fat, and 6 grams of protein.

Now, almond flour works best in places where you'd normally use a thin coating of cornstarch — like fish or tofu — rather than thick batters like fried chicken (via Reddit/ketorecipes). Known as a keto alternative for wheat flour, it is also possible to use almond flour in place of flour or cornstarch in a roux, but it won't create quite as thick a base for your sauces. Another important note to remember is that almond flour and almond meal aren't the same things; Almond meal is ground more coarsely and doesn't mimic cornstarch the same way that finer textured almond flour does.

Almond flour is a good option to consider if you want to add some nutrients to your meal. According to Healthline, among many of its cooking benefits, almond flour is also packed with vitamin E and magnesium. Vitamin E helps fight cancer-causing free radicals in your body. Meanwhile, magnesium works hand in hand with almonds' low glycemic index to help manage blood sugar levels. That makes almonds a good choice for people with type 2 diabetes. 

Glucomannan powder might sound like a superhero's secret weapon, but it's made from konjac root. You may recognize konjac since it's the base ingredient for shirataki noodles, a low-carb alternative to pasta. Gluocamman, especially in the form of shirataki noodles, is practically carb and calorie-free, according to the USDA. But, due to its very high water-absorption ability, it keeps people full, which makes it popular among folks trying to lose weight. For this reason, it's often sold in capsules as a powdered weight-loss supplement. 

How do you use it as an alternative to cornstarch? According to Konjac Foods, you can use glucomannan as a swap for cornstarch in virtually any thickening application. Like, cornstarch, you'll want first to create a slurry. You should make your glucomannan slurry in cold water and let it absorb the water before adding it to any hot liquid. That's because glucomannan is powerful, and it activates with heat. By dissolving it in cold liquid first, you can avoid clumps. Speaking of strength, when you cook with glucomannan, only use ⅒ the amount of cornstarch your recipe suggests.