What is a Whole Food, Plant-Based (WFPB) Diet?
A whole-food, plant-based diet is an eating pattern that prioritizes whole, unprocessed, or minimally processed plant foods. This includes vegetables, fruits, whole grains, legumes, nuts, and seeds. The core principle is consuming foods as close to their natural state as possible, retaining their fiber and full nutritional profile. In contrast, the diet minimizes or eliminates animal products and highly refined foods like processed oils, sugar, and white flour.
The Extraction Process of Cornstarch
Unlike simply grinding whole corn into cornmeal or corn flour, the production of cornstarch involves a multi-step industrial process called wet milling. This process is the key reason why cornstarch does not align with WFPB principles. Here is a breakdown of the steps:
- Steeping: Corn kernels are soaked for 30 to 48 hours in a warm, acidic solution, which helps soften them and begins the separation process.
- Milling: The softened corn is then ground to separate the components, including the germ, endosperm, and hull.
- Component Separation: The germ is isolated, the remaining components are ground further, and then the fiber (bran) is washed away.
- Starch and Gluten Separation: The slurry is then run through centrifuges or hydrocyclones to separate the denser starch from the lighter gluten protein.
- Drying: The isolated, pure starch is then washed, dewatered, and finally dried into the fine, white powder we know as cornstarch.
Why Cornstarch is Not a Whole Food
Because of the intensive process described above, cornstarch is categorized as a highly processed or refined food. This processing strips away nearly all of the corn kernel's other nutritional components, leaving behind only the starchy endosperm. Here’s what is lost:
- Fiber: The bran, which contains most of the fiber, is completely removed. This loss of fiber means that cornstarch can cause blood sugar to spike more quickly than whole-grain corn.
- Protein and Nutrients: The germ, which is rich in fats, and other parts of the kernel containing vitamins and minerals are discarded. The final product offers very little nutritional value beyond its carbohydrate content.
Since a cornerstone of the WFPB diet is consuming nutrient-dense foods in their natural or minimally altered state, cornstarch, with its lack of fiber and micronutrients, does not fit the criteria.
Comparing Cornstarch to WFPB-Friendly Thickeners
For those on a WFPB diet, finding a suitable thickening agent is necessary. Fortunately, there are several whole-food or minimally processed alternatives that can be used. The table below compares cornstarch with common WFPB alternatives.
| Feature | Cornstarch | Arrowroot Powder | Tapioca Starch | Whole-Food Alternative (e.g., Pureed Beans) |
|---|---|---|---|---|
| Processing | Highly refined, wet-milled powder | Minimally processed starch from a root | Minimally processed starch from cassava root | No processing (just blending) |
| Nutritional Profile | Pure carbohydrate, no fiber, vitamins, or minerals | Contains some fiber, minerals like potassium and iron | Contains some fiber and minerals | Retains all original fiber, protein, and nutrients |
| Best Uses | Clear sauces, thick gravies, glossy fruit fillings | Fruit pies, acidic sauces, thickening at lower temps | Good for glossy sauces and pie fillings, tolerates freezing | Creamy soups, stews, dressings, gravies |
| WFPB Compliance | No | Yes | Yes | Yes |
WFPB Alternatives for Thickening
If you're looking to adhere strictly to a WFPB diet, here are some excellent alternatives for thickening your recipes:
- Arrowroot Powder: A fantastic thickener from the root of a tropical plant. It's minimally processed and works well for fruit pies and sauces, thickening at a lower temperature than cornstarch.
- Tapioca Starch: Derived from the cassava root, this is another minimally processed starch that offers a similar glossy finish to cornstarch. It's great for thickening sauces and fillings.
- Ground Flaxseeds or Chia Seeds: When mixed with water, these seeds form a gel-like consistency that can thicken sauces and gravies while adding a nutritional boost of fiber and omega-3s.
- Pureed Vegetables or Beans: For savory dishes, blending cooked vegetables like potatoes, carrots, or squash, or adding pureed white beans or chickpeas, can create a creamy, thick texture without any refined ingredients.
- Oat Flour: Finely ground oats can act as a thickener in soups and stews, providing fiber and a richer flavor.
Conclusion
While cornstarch is derived from a plant, its extensive industrial processing removes it from the whole food, plant-based category. The WFPB diet emphasizes foods in their most natural, nutrient-dense form, and cornstarch, a refined carbohydrate, does not fit this description. For those following WFPB principles, opting for minimally processed thickeners like arrowroot or tapioca, or whole-food options like pureed legumes and seeds, is the recommended path to maintain the integrity of their diet. Making a conscious choice to use whole-food alternatives supports the nutritional and health goals of the WFPB lifestyle.
For more information on the processing of food and its impact on nutrition, you can consult resources like the Cornell Chronicle on the science behind food processing.
Choosing whole foods is healthier
Consuming whole foods over processed foods has been linked to numerous health benefits, including lower risk of heart disease, improved gut health, and better weight management. The added fiber and nutrients in whole foods increase satiety and regulate blood sugar more effectively than their refined counterparts.
Reading the labels is key
Many store-bought products contain cornstarch as a thickening or anti-caking agent, especially many vegan and 'plant-based' packaged goods. It's essential for individuals on a WFPB diet to read ingredient labels carefully to ensure they are avoiding highly processed ingredients. This vigilance helps maintain the diet's health-promoting integrity.
