What is the Healthiest Alternative to Cornstarch? A Nutritional Guide

October 5, 2025 •

4 min read

A study found that many commonly used thickening agents are highly refined starches with limited nutritional value. For those prioritizing health in their diet, understanding what is the healthiest alternative to cornstarch is key to making better culinary choices.

Quick Summary

Healthier cornstarch alternatives like arrowroot, tapioca, and fiber-rich options offer more nutritional benefits and different cooking properties. Learn how to select the right thickener for your recipe and dietary needs.

Key Points

Arrowroot is a versatile, gluten-free thickener: Derived from a tropical plant, it offers a neutral flavor, works well in acidic foods, and creates a glossy finish.
Tapioca starch provides a glossy, clear finish: Extracted from the cassava root, this thickener is perfect for pies and puddings and withstands freezing.
Ground flaxseed offers significant fiber and omega-3s: This powerhouse alternative gels when mixed with water and boosts the nutritional content of soups and sauces.
Pureed vegetables add natural thickness and nutrients: Incorporating pureed starchy vegetables like potatoes or beans is a healthy, whole-food method for thickening soups and gravies.
Gum-based thickeners are potent and low-carb: Glucomannan and psyllium husk are high-fiber, low-calorie options, but must be used in very small quantities to avoid a gummy texture.
Consider cooking method for best results: Many alternatives, especially arrowroot and tapioca, lose their thickening power if overcooked or boiled for too long.
Always create a slurry to prevent lumps: To ensure a smooth sauce, mix powdered thickeners with a cold liquid before whisking into a hot dish.

The Nutritional Lowdown on Cornstarch

Cornstarch is a highly refined powder derived from the endosperm of corn kernels. While a powerful thickener that is gluten-free and flavorless, its nutritional profile is sparse. It is essentially a pure carbohydrate, offering no fiber, vitamins, or minerals. For individuals seeking to maximize the nutritional value of their meals or those with a corn allergy, this lack of nutrients makes cornstarch a less-than-ideal choice.

The Search for Healthier Thickeners

When evaluating a healthier alternative, several factors come into play beyond just thickening power. Considerations include the presence of fiber, vitamins, and minerals; suitability for different dietary needs like gluten-free or low-carb; and how the ingredient behaves in various cooking applications.

Arrowroot Powder: The All-Rounder

Derived from the root of a tropical plant, arrowroot powder is a versatile and nutritionally superior substitute. It is naturally gluten-free and grain-free, making it suitable for many diets. Unlike cornstarch, some varieties of arrowroot contain dietary fiber, resistant starch, and small amounts of minerals like potassium and folate.

Arrowroot produces a clear, glossy finish when used as a thickener, making it excellent for fruit sauces and dessert fillings. It is also effective in acidic liquids, where cornstarch can lose its potency. However, it should be added towards the end of cooking and not boiled for too long, as high heat can reduce its thickening power. Additionally, it can create a slimy texture when combined with dairy, so it is best to avoid it in cream-based sauces.

Tapioca Starch: For Glossy Finishes and Freezing

Also known as tapioca flour, this starch is extracted from the cassava root. Like arrowroot, it is gluten-free and creates a glossy, clear gel, but it is known for producing a slightly more 'chewy' or 'elastic' texture. This makes it a perfect thickener for fruit pies and puddings. Tapioca also holds up well during freezing and reheating, a key advantage over arrowroot and cornstarch-thickened sauces. Nutritionally, while still a refined starch, some forms may contain trace amounts of minerals. One drawback is that it can become stringy if over-boiled.

Ground Flaxseed: The Fiber Powerhouse

For those seeking a significant nutritional upgrade, ground flaxseed is an excellent choice. It is packed with soluble fiber and healthy omega-3 fatty acids. When mixed with water, ground flaxseed forms a gel that can effectively thicken sauces, stews, and smoothies. The primary trade-off is the texture, which is less smooth and can be slightly gritty compared to pure starches. To use it, mix one tablespoon of ground flaxseed with four tablespoons of water and let it sit for a few minutes before adding to your dish.

Gum-Based Thickeners: Glucomannan and Psyllium Husk

These pure soluble fiber powders are incredibly potent thickeners and are particularly suitable for low-carb and keto diets. Glucomannan, from the konjac plant, is a prebiotic fiber that aids digestion and can help lower cholesterol. Psyllium husk is another plant-based fiber that gels when added to liquids. Due to their high potency, only very small amounts (a quarter to half a teaspoon) are needed, and they should be mixed with cold water to prevent clumping.

Pureed Vegetables: Natural, Nutrient-Rich Thickening

For soups, gravies, and stews, pureeing starchy vegetables already in the recipe is a simple and nutritious thickening method. Pureed potatoes, roasted winter squash, or cooked white beans not only thicken the dish but also add fiber, vitamins, and a richer flavor profile. This is perhaps the most whole-food approach to thickening.

Comparison of Healthy Cornstarch Alternatives


Feature	Arrowroot Powder	Tapioca Starch	Ground Flaxseed	Glucomannan/Psyllium Husk
Nutritional Value	Contains some fiber, minerals.	Trace nutrients; primarily carbs.	High in soluble fiber, omega-3s.	Pure soluble fiber, very low calorie.
Best For	Clear sauces, acidic foods, frozen pies.	Fruit pies, puddings, frozen goods.	Soups, stews, smoothies.	Low-carb gravies, sauces.
Finish	Clear, glossy.	Clear, glossy, slightly elastic.	Cloudy, slightly gritty.	Clear, gel-like.
Sub. Ratio (for 1 Tbsp cornstarch)	~1.5 to 2 tsp.	~2 Tbsp.	1 Tbsp mixed with 4 Tbsp water.	~1/4 to 1/2 tsp.
Cooking Note	Avoid dairy; don't overboil.	Can become stringy if overcooked.	Requires brief gelling time.	Use tiny amounts; mix well to avoid clumping.

Practical Substitution and Usage Tips

To successfully incorporate these healthier alternatives, remember these guidelines:

Make a Slurry: Most starchy thickeners, like arrowroot and tapioca, should be mixed with a cold liquid first to form a slurry. Adding them directly to a hot liquid will result in lumps.
Add at the End: For best results, add thickeners like arrowroot, potato starch, and gum powders towards the end of cooking. Prolonged heating can cause them to lose their thickening power.
Be Mindful of Texture: Alternatives like ground flaxseed and pureed vegetables will alter the final texture and appearance. Embrace the change as part of the nutritional upgrade.
Taste as You Go: Add thickeners incrementally and check the consistency as you stir. It's much easier to add more thickening power than to thin out an overly thick sauce.

Conclusion: Choosing Your Healthiest Thickener

When determining what is the healthiest alternative to cornstarch, the answer depends on your recipe and nutritional goals. For all-purpose, gluten-free thickening, arrowroot powder is an excellent choice with minor nutritional benefits. For recipes needing a glossy, clear finish that can withstand freezing, tapioca starch is a reliable, gluten-free option. For a significant boost of fiber and omega-3s, ground flaxseed is the clear winner, though it affects texture. Finally, for a nutrient-packed, whole-food approach, pureed starchy vegetables add thickness naturally. By understanding these diverse options, you can make informed choices to improve both the health and quality of your meals. For more in-depth nutritional information, consider exploring resources like WebMD, which offers detailed comparisons.

Frequently Asked Questions

Yes, arrowroot powder is generally considered healthier because it may contain trace minerals and resistant starch, which can act as a prebiotic fiber. Cornstarch, by contrast, is a highly refined carbohydrate with very little nutritional value.

Arrowroot has stronger thickening power than cornstarch, so use less. A good starting point is to use about two teaspoons of arrowroot for every one tablespoon of cornstarch called for in a recipe. You should mix it with a cold liquid to form a slurry before adding it to your hot dish.

Yes, tapioca starch can be used as a substitute, especially in recipes for pies and fruit fillings, where its clear, glossy finish is a benefit. Use about twice as much tapioca starch as cornstarch to achieve a similar thickness.

Ground flaxseed works best for thickening recipes where a smooth texture isn't critical, such as soups, stews, and smoothies. To use, combine one tablespoon of ground flaxseed with four tablespoons of water and let it sit for a few minutes until it forms a gel.

Pureed vegetables like potatoes, beans, or winter squash are excellent for thickening sauces and soups because they add fiber, vitamins, and a richer flavor profile. This method offers a whole-food, nutrient-rich alternative to refined starches.

Gum-based thickeners like xanthan and guar gum are derived from natural sources and are high in soluble fiber, making them suitable for low-carb diets. However, they are highly potent, so only small amounts should be used to avoid digestive issues and a gummy texture.

Most starchy alternatives like arrowroot and tapioca are flavorless, but alternatives like ground flaxseed or pureed vegetables can add a distinct flavor and texture. Always consider the impact on the final dish's taste when choosing a substitute.