Cornstarch is a versatile ingredient that many people likely have in their pantry. It's commonly used to thicken soups, pie fillings, and other dishes, and it can help create a crisp crust when used in the batter for fried foods. While cornstarch enhances the flavor and texture of food, it is naturally gluten-free and can provide a quick source of glucose and calories for athletes, its overall health benefits are limited.
Below, you'll find more information about cornstarch, including potential benefits and drawbacks of this popular food additive.
What Is Cornstarch?
Starch is the most abundant carbohydrate in the human diet, according to research, accounting for over 50 percent of daily carbohydrate consumption and 70 to 80 percent of all calories consumed by humans worldwide, as noted in a review published in Foods. It is found naturally in plant cell walls and is particularly abundant in tubers like cassava and potatoes, as well as grains such as wheat, oats, barley, rice, and corn, according to the American Diabetes Association.
According to The Nutrition Source, each corn kernel has three main parts: the germ, bran, and endosperm. The bran is the hard outer shell, which is high in fiber. The germ is the lower part of the kernel, which can sprout into a new plant and is rich in fats. Most of the starch in corn is found in the endosperm, which makes up the interior layer of the kernel, according to Purdue University.
To make cornstarch, also known as maize starch, farmers first separate the bran, germ, and endosperm of corn kernels. Then, the starch from the endosperm is extracted through a process called wet milling, as described in a review article published in Food Technology & Biotechnology. Finally, the cornstarch is dried and packaged, making it a highly processed food.
In addition to being a common food additive, cornstarch has various commercial uses, according to the Corn Refiners Association. It can be found in products like batteries, baby powder, bioplastics, matches, and cosmetics. When mixed with water, cornstarch forms a non-Newtonian fluid called Oobleck, which behaves like a liquid when stirred but acts like a solid when force is applied, according to the Cornell Chronicle.
Health Benefits of Cornstarch
Most of the nutrition in corn is found in the bran and germ of the kernels. However, because cornstarch does not contain the germ and bran, it is nearly flavorless and lacks significant nutritional value.
One cup of commercial cornstarch contains 488 calories, according to the U.S. Department of Agriculture (USDA), but it has little to no fiber, protein, fat, or vitamins. This means its health benefits are minimal. It may help individuals who are underweight gain weight quickly, but it doesn't add much nutritional value to overall caloric intake.
According to the USDA, cornstarch is rich in carbohydrates, with about 117 grams per cup, which your body can use as quick fuel. However, without the protein, fat, or fiber to complement it, you're likely to burn through this energy more quickly than with whole grains.
One potential benefit is that cornstarch is naturally gluten-free, making it a possible substitute for wheat flour for people with celiac disease or gluten intolerance. However, oat flour is also gluten-free and offers more nutritional value. One cup of oat flour contains approximately 420 calories, 15.3 grams of protein, 9.48 grams of fat, and 6.76 grams of fiber, according to the USDA. It also contains more potassium, phosphorus, and magnesium than cornstarch.
Health Risks of Eating Cornstarch
Without sufficient amounts of fiber, protein, or fat to slow down the conversion of carbohydrates to blood glucose, consuming large amounts of cornstarch could cause a spike in blood sugar levels, according to the American Diabetes Association. Studies suggest that eating too much starch is associated with an increased risk of type 2 diabetes, while consuming fiber reduces that risk, as noted in a systematic review published in the World Journal of Diabetes.
Eating the whole unprocessed corn kernel, with the bran and germ intact, is likely more nutritious than eating its processed derivative, cornstarch. When eating whole corn, you still consume the starch inside the kernels, which your body needs for fuel, but you also get fiber, protein, vitamins, and minerals that help slow down the absorption of glucose and reduce the risk of vitamin deficiencies.
For example, according to the USDA, one medium ear of white corn contains:
- 77.4 calories
- 1.06 g of fat
- 17.1 g of carbs
- 2.9 g of protein
- 2.43 g of fiber
- 2.9 g of sugar
- 243 mg of potassium
- 80.1 mg of phosphorus
Benefits of Modified Cornstarch
There are three different ways to consume the starch in corn: as commercial cornstarch used for cooking and devoid of most nutrition; as cornstarch still inside the kernel and surrounded by the bran and germ of the corn; and as modified cornstarch. According to Beyond Celiac, modified cornstarch is altered chemically, physically, or enzymatically to improve certain properties, such as digestibility.
One type of modified cornstarch, high-amylose cornstarch, has been shown to have positive effects on health, according to a study published in the International Journal of Molecular Sciences. Research has also found that consuming high-amylose starch is associated with regulated blood sugar levels and insulin response.
Cornstarch is composed of two polymers: amylose and amylopectin, a major component of starch, according to the book Corn: Chemistry and Technology. In naturally produced cornstarch, amylopectin, which has a smaller molecular profile, is more abundant than amylose. In high-amylose cornstarch, this ratio is modified, and the concentration of amylose is increased to 40 to 70 percent.
Because amylose has a larger molecular profile than amylopectin, high-amylose cornstarch is more difficult to digest, according to an article published in the Journal of Functional Foods, making it more beneficial for gut health, blood sugar regulation, and overall well-being than unmodified commercial cornstarch. If you have type 2 diabetes and are looking to regulate your blood glucose, consult your doctor about whether high-amylose cornstarch is a suitable addition to your diet.
Topical Applications of Cornstarch
Cornstarch can also be used on the skin for certain medical conditions. For instance, applying talcum powder or cornstarch to your feet after washing them can help prevent foot infections if you have diabetes, according to the National Institute of Diabetes and Digestive and Kidney Diseases. Cornstarch can also help keep moist areas of the body dry.
The National Cancer Institute also suggests applying cornstarch to the skin as a way to relieve pruritus (itchiness) caused by certain medical conditions affecting the liver, kidneys, thyroid, and blood, as well as cancer. These medical uses of cornstarch are another reason to keep this ingredient in your home.