Cornstarch is a common, flavorless white powder found in kitchens around the world, most often used as a thickening agent for gravies, sauces, soups, and pie fillings. It is made by extracting the starch from the endosperm of corn kernels during a wet milling process. While it serves a valuable culinary function, its nutritional profile—or lack thereof—raises important questions about its role in a healthy diet and whether it is advisable to consume it directly or in large quantities.
What Happens When You Eat Cornstarch?
When consumed in small amounts as part of a cooked recipe, cornstarch is largely harmless for most people. However, its high carbohydrate, high glycemic index nature, and lack of nutrients mean it should not be relied upon as a source of energy or sustenance. Eating significant amounts can have negative health consequences.
Nutrient Deficiencies and Empty Calories As a highly processed food, cornstarch is stripped of the fiber, protein, vitamins, and minerals naturally present in whole corn. This makes it a source of empty calories—it provides energy from carbohydrates but offers minimal nutritional benefit. Relying on cornstarch as a significant part of your diet can lead to nutritional deficiencies, especially if it displaces more nutrient-dense foods.
Impact on Blood Sugar Levels Cornstarch has a high glycemic index (GI), meaning it can cause a rapid increase in blood sugar. Because it contains little to no fiber, there is nothing to slow down the absorption of glucose into the bloodstream. This can be particularly problematic for individuals with diabetes or insulin resistance, for whom maintaining stable blood sugar levels is critical. Regular spikes in blood sugar can increase the risk of conditions like heart disease.
Digestive Complications Eating large amounts of cornstarch, especially in its raw, uncooked form, can lead to digestive issues. The body struggles to digest raw starch, which can cause symptoms like bloating, gas, and constipation. Heating the starch during cooking helps break it down, making it much easier for the digestive system to process.
Pica: A Medical Condition Causing Cornstarch Cravings
If you or someone you know experiences persistent and strong cravings for raw cornstarch, it could be a sign of pica. Pica is an eating disorder characterized by the craving and consumption of non-food items, and raw starch (along with dirt, chalk, and ice) is a common target.
Underlying Causes of Pica The exact cause of pica is not fully understood, but it is often linked to underlying nutritional deficiencies, particularly a lack of iron or zinc. Pregnancy and stress are also known to increase the risk of developing pica. The body may be trying to signal a need for specific nutrients, and the craving for cornstarch is a misguided manifestation of that need. If you have these cravings, it is crucial to consult a healthcare provider to test for potential deficiencies and address the root cause.
The Health Risks of Untreated Pica Ignoring the underlying cause of pica and continuing to consume cornstarch can have serious health repercussions. Beyond the risks associated with general overconsumption, untreated nutritional deficiencies can lead to further health complications. For pregnant women, anemia caused by iron deficiency can affect both maternal and fetal health.
How to Use Cornstarch Safely
For the average home cook, cornstarch is a safe and effective ingredient when used correctly and in moderation. Here are some guidelines for safe usage:
- Use Small Amounts: A tablespoon or two is typically sufficient to thicken a large portion of a soup or sauce.
- Always Cook It: Never consume cornstarch raw. Always mix it into a liquid and heat it thoroughly to break down the starch.
- Make a Slurry: To avoid clumps, first mix cornstarch with an equal amount of cold water or other cool liquid to create a smooth paste, then whisk this slurry into the hot mixture.
- Substitute When Possible: For dishes where texture is not the primary concern, consider swapping cornstarch for more nutrient-dense thickeners.
Healthier Alternatives to Cornstarch
For those seeking more nutritious thickening agents, several alternatives offer more fiber, protein, and overall nutritional value. The table below compares the nutritional benefits of cornstarch with other popular thickeners.
| Feature | Cornstarch | Whole Wheat Flour | Arrowroot Powder | Almond Flour |
|---|---|---|---|---|
| Nutritional Value | Minimal; empty calories | Good source of fiber, protein, and nutrients | Neutral; better digestibility | High in protein, healthy fats, fiber |
| Thickening Power | Strong, creates glossy finish | Weaker than cornstarch; needs longer cooking | Strong; creates clear, glossy sauces | None; used for binding/baking |
| Best Used For | Sauces, gravies, pie fillings | Breads, muffins, cooked dishes | Fruit sauces, low-temperature cooking | Gluten-free baking, coating |
| Flavor Profile | Neutral, flavorless | Nutty, slightly savory | Neutral, flavorless | Distinctive nutty flavor |
| Cooked or Raw? | Cooked only | Cooked | Cooked | Cooked |
Conclusion
In small, cooked quantities, cornstarch is a useful and safe tool in the kitchen, but it is not a nutritious food item and should not be eaten raw or in large amounts. The primary takeaway is that moderation is key. Consuming excessive amounts or developing a persistent craving for it can signal underlying health problems, such as pica or nutritional deficiencies. For those looking for healthier alternatives for thickening or gluten-free baking, options like whole wheat flour, almond flour, and arrowroot powder offer superior nutritional benefits. If you have concerns about cornstarch cravings or its impact on your blood sugar, consult a healthcare professional for personalized guidance on managing your nutrition diet and overall wellness.
Further Reading
For more information on the health effects of cornstarch, you can visit Everyday Health's comprehensive article on the topic.
