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.