8 Healthy Cornstarch Substitutes For Diabetic Cooking

When it comes to cooking for diabetics, it’s important to choose ingredients that won’t cause a sudden spike in blood sugar levels. Cornstarch is a popular thickener in many recipes, but it is derived from corn and has a high glycemic index, which makes it unsuitable for those with diabetes.

If you’re looking for a healthier alternative to cornstarch, here are several substitutes you can use in your cooking.

Arrowroot Powder

Arrowroot powder is made from the root of the arrowroot plant and has a neutral taste and a similar texture to cornstarch. This makes it an excellent substitute for those who are sensitive to gluten. Additionally, arrowroot has a higher heat tolerance than cornstarch, making it a good choice for dishes cooked at high temperatures. To use arrowroot powder as a substitute for cornstarch, use a 1:1 ratio.

Tapioca Starch

Tapioca starch is made from the root of the cassava plant and has a slightly sweeter taste than cornstarch but a similar texture. It is a good choice for thickening liquids, as it forms a clear and glossy gel. To use tapioca starch as a substitute for cornstarch, use a 2:1 ratio (2 tablespoons of tapioca starch for every one tablespoon of cornstarch).

Potato Starch

Potato starch is made from the starch of potatoes and has a neutral taste and a similar texture to cornstarch. This makes it a good substitute for those with gluten sensitivities, as it is gluten-free. To use potato starch as a substitute for cornstarch, use a 1:1 ratio.

Rice Flour

Rice flour is made from finely ground rice and has a neutral taste. It can be used as a thickener in soups and sauces, but it has a lower heat tolerance than cornstarch, so it is best used in dishes cooked at low temperatures. To use rice flour as a substitute for cornstarch, use a 2:1 ratio (2 tablespoons of rice flour for every one tablespoon of cornstarch).

Flaxseed Meal

Flaxseed meal is made from ground flaxseeds and has a nutty flavor. It can be used as a thickener in sauces and gravies, and it is also a good source of fiber and essential fatty acids, making it a healthy alternative to cornstarch. To use flaxseed meal as a substitute for cornstarch, use a 3:1 ratio (3 tablespoons of flaxseed meal for every one tablespoon of cornstarch).

Xanthan Gum

Xanthan gum is a gluten-free thickener made from fermented sugar and can be used to thicken liquids and improve their texture. It is often used in gluten-free baking and is a good substitute for those with gluten sensitivities. To use xanthan gum as a substitute for cornstarch, use a very small amount (less than 1/8 teaspoon per 1 tablespoon of cornstarch).

Guar Gum

Guar gum is made from the seeds of the guar plant and is a good thickener for liquids with a neutral taste. It is also high in fiber and has a lower glycemic index than cornstarch, making it a good option for diabetics. To use guar gum as a substitute for cornstarch, use a small amount (1/2 teaspoon per 1 tablespoon of cornstarch).

Chia Seeds

Chia seeds can be used as a thickener in sauces and gravies and are high in fiber and essential fatty acids. They have a neutral flavor and can be used in both sweet and savory dishes. To use chia seeds as a substitute for cornstarch, mix one tablespoon of chia seeds with three tablespoons of water and sit for 10 minutes until a gel forms. Use this mixture in place of 1 tablespoon of cornstarch.

In conclusion, several healthy and tasty substitutes for cornstarch can be used in diabetic cooking. From arrowroot powder and tapioca starch to flaxseed meal and guar gum, each substitute has its own unique flavor, texture, and benefits. Experiment with different substitutes to find the one that works best for you and your cooking style.

It’s always important to consult with a healthcare professional before making any major changes to your diet, especially if you have diabetes. Happy cooking!