Written by Rachael Link, MS, RD on august 28, 2020 — median reviewed by Katherine Marengo LDN, R.D., Nutrition

Cornstarch is a famous ingredient supplied to thicken soups, stews, sauces, and also desserts.

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It can likewise be provided in a range of other recipes and assist hold together fruit-based pie fillings, soften specific baked goods, and include a crisp coating come veggies, meats, and also crusts.

However, in spite of the adaptability of this typical kitchen staple, many human being wonder even if it is it’s good for you.

This article looks at the nutrition facts and also health effects of cornstarch to recognize whether friend should encompass it in her diet.


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Nutrients
Cornstarch is high in calories and carbs, yet it lacks crucial nutrients favor protein, fiber, vitamins, and minerals.

One cup (128 grams) that cornstarch has the adhering to nutrients (1):

Calories: 488Protein: 0.5 gramsCarbs: 117 gramsFiber: 1 gramCopper: 7% the the daily Value (DV)Selenium: 7% of the DVIron: 3% of the DVManganese: 3% of the DV

Keep in mind that amount is much greater than what most human being consume in a single serving.

For example, if you’re making use of cornstarch come thicken soups and sauces, you may only usage 1–2 tablespoons (8–16 grams) of cornstarch in ~ a time, i m sorry is i can not qualify to contribute any far-ranging nutrients to your diet except calories and carbohydrates.

summary

Cornstarch is high in calories and carbs but low in other vital nutrients, including protein, fiber, vitamins, and also minerals.


Downsides

Cornstarch might be associated with several negative side effects.

May increase blood sugar levels

Cornstarch is well-off in carbs and also has a high glycemic index, i beg your pardon is a measure up of just how much a particular food affects her blood sugar levels (1, 2, 3).

It’s likewise low in fiber, an important nutrient that slows the absorption of sugar into your bloodstream (1, 4).

For this reason, cornstarch is digested very quickly in her body, which may lead to spikes in your blood street levels (4).

Therefore, cornstarch may not be a good addition to her diet if girlfriend have kind 2 diabetes or space hoping to far better manage her blood street levels.

May damage heart health

Cornstarch is thought about a polished carb, definition that it has undergone comprehensive processing and also been stripped that its nutrients.

Studies present that on regular basis consuming foods items rich in sleek carbs, such together cornstarch, might negatively impact heart health.

According come one analysis, diets wealthy in sleek carbs and foods through a high glycemic index might be linked to a better risk the coronary love disease, obesity, type 2 diabetes, and also high blood press (5).

Another research in 2,941 civilization found that following a diet v a high glycemic index was connected with increased triglyceride and also insulin levels, along with lower level of HDL (good) cholesterol — every one of which are risk determinants for heart an illness (6).

However, additional research top top the details effects that cornstarch ~ above heart health and wellness is needed.

Lacks important nutrients

Apart native calories and carbs, cornstarch brings little to the table in terms of nutrition.

Although huge amounts of the provide small amounts of micronutrients choose copper and selenium, most human being only usage 1–2 tablespoons (8–16 grams) in ~ a time.

Therefore, it’s important to pair cornstarch through a selection of various other nutrient-dense foods as part of a balanced diet to ensure the you’re conference your nutritional needs.

summary

Cornstarch is high in calories and also carbs however low in essential nutrients. That may likewise increase blood street levels and also harm heart health.


Although cornstarch may be associated with number of downsides, it can be delighted in in little amounts as part of a healthy, well-rounded diet.

If you have actually diabetes or are adhering to a low carb diet, you may want to consider moderating your intake the cornstarch.

Ideally, stick to 1–2 tablespoons (8–16 grams) in ~ a time and also consider swapping in some other cornstarch substitutes, such together arrowroot, wheat flour, potato starch, and also tapioca, anytime possible.

Additionally, if pure cornstarch is naturally gluten-free, be sure to select certified gluten-free ranges to stop cross-contamination if you have actually celiac disease or a sensitivity come gluten.

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summary

Cornstarch have the right to be enjoyed in moderation as component of a well balanced diet. Stick come 1–2 tablespoons (8–16 grams) at a time and also be sure to pick varieties that space certified gluten-free if you have celiac condition or a sensitivity come gluten.