Corn starch is a popular ingredient in the cooking, used to thicken soups, stew, sauces and desserts. It can also be used in a variety of other dishes: thicken fruit filling for pies, soften some bakery products and add a crispy crust to vegetables and meat. However, despite the versatility of this ordinary kitchen product, many people wonder if it is useful for you. This article discusses the effect of corn starch on health to determine if you should include it in your diet.
Nutrients
Corn starch contains many calories and carbohydrates, but it lacks important nutrients, such as protein, fiber, vitamins and minerals. One cup (128 grams) of corn starch contains the following nutrients:
Calorie: 488 kcal
Protein: 0.5 g
Carbohydrates: 117 grams
Fiber: 1 gram
Copper: 7% of daily norm
Selenium: 7% of daily norm
Iron: 3% daily norm
Manganese: 3% of daily norms
Keep in mind that this is a quantity much more than the fact that most people consume in one portion. For example, if you use corn starch for thickening soups and sauces, you can use only 1-2 tablespoons (8-16 grams) corn starch at a time that it is unlikely to introduce any important nutrients in your diet but calories and Carbohydrates.
Corn starch is often used in baking
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Minuses
Corn starch can be associated with several negative side effects:
1. It may increase blood sugar. Corn starch is rich in carbohydrates and has a high glycemic index, which is a measure of how defined food affects the blood sugar level. It also has little fiber, an important nutrient substance that slows down sugar sucking into the bloodstream. For this reason, corn starch is very quickly digested in the body, which can lead to jumps of blood sugar levels. Therefore, corn starch cannot be an excellent addition to your diet if you have type 2 diabetes or you hope to better control blood sugar levels.
2. Can harm heart health. Corn starch is considered purified carbohydrate, which means that it has been extensive processing and deprived of nutrients. Studies show that regular use of products rich in refined carbohydrates, such as corn starch, can negatively affect heart health. According to one analysis, a diet rich in refined carbohydrates, and products with a high glycemic index may be associated with an increased risk of ischemic heart disease, obesity, type 2 diabetes and high blood pressure. Another study with the participation of 2941 people showed that compliance with a high glycemic index diet was associated with an elevated level of triglycerides and insulin, as well as with a lower level of HDL cholesterol (good) - all these are the risk factors for heart disease. However, further studies are necessary for the specific impact of corn starch on heart health.
3. Lacks the necessary nutrients. In addition to calories and carbohydrates, corn starch is little useful in terms of food. Although in large quantities it contains a small amount of nutrient trace elements, such as copper and selenium, most people consume only 1-2 tablespoons (8-16 grams) at a time. Therefore, it is important to combine corn starch with a variety of other nutrient products, as part of a balanced diet to ensure that your nutritional needs are satisfied.
Replace starch on flour or similar product from potatoes
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Recommendations
Although corn starch can have several drawbacks, it can be used in small quantities as part of a healthy and full-fledged diet. If you have diabetes or you observe a low-carb diet, you may need to think about reducing the consumption of corn starch. Ideally, adhere to 1-2 tablespoons (8-16 grams) at a time and, if possible, think about replacing some other corn starch substitutes, such as wheat flour, potato starch and tapioca. In addition, although pure corn starch, naturally, does not contain gluten, be sure to choose certified varieties without gluten to avoid harm to the body if you have a gluten sensitivity.