What Is a Healthier Option than Cornstarch? Exploring Nutritious Alternatives

According to research, highly refined cornstarch offers minimal nutritional benefits compared to other starches. For those looking to add more nutrients, fiber, or resistant starch to their diet, understanding what is a healthier option than cornstarch? is key.

Quick Summary

Nutrient-dense alternatives like arrowroot, tapioca, and potato starch can replace cornstarch for thickening and baking. Consider factors like heat tolerance, final texture, and dietary needs when choosing a healthier substitute.

Key Points

• Arrowroot powder: A gluten-free and grain-free thickener for clear sauces and fruit fillings, yielding a glossy finish.

• Tapioca starch: Offers a smooth, chewy texture and is freeze-thaw stable, making it ideal for puddings and pies.

• Potato starch: Best used for savory sauces and gravies, added off the heat to preserve its thickening power.

• Nut flours & psyllium husk: Higher in fiber and protein, suitable for low-carb and keto diets, but may affect texture and flavor.

• Ground seeds: Flaxseed and chia seeds add fiber and omega-3s but result in a nuttier flavor and grittier texture.

• Xanthan gum: A potent gluten-free stabilizer that requires very small amounts to thicken sauces and baked goods.

Why seek a healthier alternative to cornstarch?

Cornstarch, a refined carbohydrate derived from corn, is a staple thickener in many kitchens. However, its processing removes most of the fiber, protein, and nutrients, leaving behind primarily starch. For those with corn allergies, seeking less-processed options, or following a grain-free, paleo, or keto diet, exploring alternatives is a must. Some of the benefits you can gain from switching include a boost in dietary fiber, improved gut health from resistant starches, and avoiding genetically modified (GMO) corn.

Healthier substitutes for thickening and cooking

When choosing a cornstarch substitute, consider its thickening power, flavor, and how it holds up under different cooking conditions. Making a slurry (mixing the starch with a cold liquid) is a common technique to prevent clumping before adding it to a hot liquid.

Arrowroot powder

Derived from the root of the Maranta arundinacea plant, arrowroot powder is a popular gluten-free and grain-free alternative. It has a neutral flavor and leaves a glossy, clear finish, making it ideal for fruit sauces, fillings, and glazes.

• Key Consideration: Add arrowroot towards the end of cooking, as it can lose its thickening power when exposed to high, prolonged heat. It also does not combine well with dairy products, which can turn it slimy.
• Substitution Ratio: Use a 1:1 ratio when substituting for cornstarch.

Tapioca starch

Extracted from the cassava root, tapioca starch is another gluten-free, grain-free alternative. It provides a smooth, glossy, and chewy texture, and, like arrowroot, works well for fruit pies and desserts. Tapioca is particularly stable when frozen and thawed, unlike cornstarch.

• Key Consideration: Avoid over-boiling, as it can become stringy or lose its thickening properties. Some brands may have a slightly sweet taste.
• Substitution Ratio: Use 2 tablespoons of tapioca starch for every 1 tablespoon of cornstarch.

Potato starch

Made by crushing potatoes to release their starch, potato starch is a potent gluten-free thickener. It creates a smooth, velvety texture in sauces and gravies and works at lower temperatures than cornstarch.

• Key Consideration: Add potato starch at the very end of cooking, off the heat, to prevent it from breaking down. It does not hold up well to freezing and thawing.
• Substitution Ratio: Use a 1:1 or 1.5:1 ratio of potato starch to cornstarch.

Flaxseed or chia seed gel

For a boost in omega-3 fatty acids and fiber, ground flaxseed or chia seeds can be used as a thickener. When mixed with water, they form a gel-like consistency.

• Key Consideration: This method will impart a nutty flavor and a grittier texture, making it more suitable for heartier stews, gravies, and baked goods.
• Substitution Ratio (Flaxseed): Mix 1 tablespoon of ground flaxseed with 4 tablespoons of water to substitute for 2 tablespoons of cornstarch.

Nut flours and coconut flour

In low-carb and keto cooking, nut flours like almond flour and coconut flour are sometimes used to thicken sauces or stews. Coconut flour is particularly absorbent and high in fiber.

• Key Consideration: Nut flours are not primary thickeners and can result in a grainy texture and alter the flavor. It is often better to use pureed vegetables to thicken and then add nut flours for texture or binding.

Psyllium husk

A type of soluble fiber, psyllium husk forms a thick, gel-like substance when mixed with liquid. It is particularly effective for gluten-free and low-carb baking.

• Key Consideration: A little goes a very long way. Start with a small amount to avoid an overly thick or gelatinous texture. It can also cause digestive issues if too much is consumed.

Xanthan gum

Used in gluten-free baking, xanthan gum is a powerful thickener and stabilizer. A very small amount can produce a significant effect, working in both hot and cold liquids.

• Key Consideration: Use with extreme care, as too much can result in a slimy texture. Some people report digestive issues.

Comparison of cornstarch alternatives

Feature	Cornstarch	Arrowroot Powder	Tapioca Starch	Potato Starch
Best Uses	Sauces, gravies, pie fillings	Fruit glazes, clear sauces, dairy-free puddings	Fruit fillings, puddings, baked goods	Sauces, gravies, low-temp cooking
Appearance	Opaque, can be cloudy	Clear, glossy	Clear, glossy, slightly translucent	Clear, smooth, silky
Flavor	Neutral	Neutral	Neutral, sometimes slightly sweet	Neutral
Heat Tolerance	High heat, but can lose potency if cooked too long	Low to moderate heat; loses power when boiled	Moderate heat; can become stringy if overcooked	Low to moderate heat; loses power at boiling point
Freezing	Breaks down; not ideal	Not recommended; can become spongy	Freeze-thaw stable	Not ideal; can become watery
Nutrition	Minimal fiber/nutrients	Small amounts of fiber, iron, B vitamins	Minimal nutrients; low calorie	High in resistant starch (raw form)
Gluten-Free	Yes	Yes	Yes	Yes

How to incorporate healthier thickeners into your diet

Integrating these alternatives is simple, but requires paying attention to their unique properties.

For sauces and gravies

• Use arrowroot or tapioca starch in acidic sauces or when a glossy finish is desired. Add a slurry towards the end of cooking and stir until thickened.
• For a rich, opaque gravy, a flour roux is a classic method, though it is not gluten-free.
• For gluten-free gravies, potato starch is an excellent choice, added off the heat.

For baking and desserts

• Tapioca starch is a superior choice for fruit pie fillings, offering a glossy finish and holding up well during freezing.
• For gluten-free baking, using a combination of flours, such as rice flour and tapioca starch, can improve texture.
• Xanthan gum or psyllium husk can provide structure in gluten-free baked goods.

For fried foods

• Rice flour creates a crispier, lighter coating on fried foods like tofu or chicken.
• Tapioca starch can also be used for crispy coatings, especially for pan-frying.

Conclusion

While cornstarch is a quick and effective thickener, several alternatives offer nutritional advantages and cater to specific dietary needs. Arrowroot, tapioca starch, and potato starch provide excellent, gluten-free thickening, while ground flaxseed adds fiber and omega-3s. Ultimately, the best choice depends on the recipe and your desired health outcomes. Understanding the unique properties of these substitutes empowers you to make smarter, more nutritious choices in your cooking and baking.

Reference

• Healthline. "5 of the Healthiest Flours for Every Purpose". 18 April 2023. https://www.healthline.com/nutrition/healthiest-flour

Frequently Asked Questions

Is cornstarch unhealthy?

Cornstarch is not inherently unhealthy but is a highly refined carbohydrate with minimal nutritional value, offering primarily empty calories. Healthier alternatives add more fiber, nutrients, or resistant starch to your diet.

Which cornstarch substitute is best for a fruit pie filling?

Tapioca starch is one of the best substitutes for fruit pie fillings. It provides a glossy, clear finish, a slightly chewy texture, and is stable after freezing and thawing, which cornstarch is not.

Can I use arrowroot powder in dairy-based sauces?

It is not recommended to use arrowroot powder in dairy-based sauces, as it can create a slimy or stringy texture.

What is a good gluten-free and keto-friendly substitute?

Psyllium husk is a great option for thickening in keto and gluten-free diets, as it's a soluble fiber that adds bulk with minimal carbohydrates.

How do I make a thickener slurry without clumps?

To make a slurry, mix the starch with an equal amount of cold water or liquid in a small bowl until a smooth paste forms. Whisk this mixture into your hot liquid slowly to prevent clumps.

Will potato starch make my sauces cloudy like flour?

No, unlike flour, potato starch creates a clear and glossy texture in sauces, similar to cornstarch.

Which substitute is best for low-carb or keto baking?

For low-carb and keto baking, xanthan gum is a powerful binding agent that provides structure in the absence of gluten. Start with a very small amount to avoid a slimy texture.