Keto Food List
Cornstarch
Snacks
Not Keto Friendly
Per 100g
Net carbs
91.3g
Total carbs
91.3g
Fats
0.05g
Protein
0.26g
Calories
381
Glycemic Index
54
Fiber
0.9g
Sugars
-
Is Cornstarch Keto-Friendly?
Cornstarch is not keto-friendly since it is too high in net carbs. It will kick you out of ketosis even with small serving sizes.
Not Keto
- A keto diet is low in carbs, and you should ideally maintain your daily carb intake between 20g and 30g to maintain ketosis.
- However, cornstarch is too high in net carbs (91.3g per 100g), which will undoubtedly exceed your daily carb budget even in small servings.
- Therefore, it would be best to consider other keto-friendly flours such as konjac and lupin flour.
Low in Fats
- When your body is in ketosis, it burns fats for energy instead of carbs. The macros portions for your food in keto should consist of 70% fats, 20–25% protein, and 5–10% carbs.
- However, cornstarch is low in fat and high in carbs, which is the exact opposite of a keto diet.
- Your body needs to burn clean fuel during keto, and you need to substitute cornstarch with low-carb sources that are rich sources in healthy fats such as avocado, ghee, and salmon.
Clean Label
- Cornstarch is minimally processed and free of harmful non-keto ingredients such as sugars, additives, and highly processed oils.
- It also contains traces of selenium, copper, manganese, and iron.
- Although cornstarch is minimally processed and a good option for thickening sauces, it is too high in net carbs and therefore unsuitable for you on keto.
- Cornstarch also lacks fiber and has a high glycemic index that may spike your blood sugar levels. Corn is also highly inflammatory, and it may be best to avoid it on keto.
- It is essential to track the macros and ingredients in your foods to attain the best results on keto.
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