Cornstarch is a familiar ingredient in many dishes. With rich nutritional content, cornstarch brings many health benefits. Below is information about the nutritional composition as well as the health benefits of this food.
In every family’s kitchen, cornstarch is often used as a familiar ingredient. It is used to thicken dishes, make cakes, create crispiness for fried dishes, prevent sticking or act as an adhesive,… With abundant carbohydrates, vitamins and minerals, cornstarch not only provides energy but also brings many health benefits. Let’s learn more about cornstarch now.
Nutritional composition of cornstarch
Cornstarch, also known as cornstarch or corn flour, is a fine starch extracted from the endosperm of corn kernels. It has many uses in both culinary and industrial applications. In culinary, it is used to thicken dishes, make cakes, create crispiness for fried dishes, prevent sticking or act as an adhesive, etc.
In industry, it is used in the processing of instant foods, beverages, used as a filler in pharmaceutical production, etc. However, in the scope of this article, we will mainly discuss the application of cornstarch in the culinary field.
Cornstarch is a type of flour commonly used in cooking.
100 grams of cornstarch provides a significant amount of calories and carbohydrates, but the content of other important nutrients such as protein, fiber, vitamins and minerals is relatively low. Regarding nutritional composition, estimated per 100 grams:
- Calories: About 350 – 380 calories;
- Carbohydrates: About 70 – 80g, mainly starch;
- Protein: About 5 – 10g;
- Fat: About 3 – 5g;
- Fiber: About 1 – 2g;
- Vitamin A: A small amount;
- B vitamins (B1, B2, B3, B6): Different content;
- Calcium: About 7 – 15mg;
- Iron: About 2 – 3mg;
- Magnesium: About 90mg;
- Phosphorus: About 170mg;
- Potassium: About 300mg;
- Zinc: About 1.7mg.
The exact nutritional composition may vary depending on the corn variety, growing conditions and processing. Compared to whole corn, cornstarch contains fewer nutrients, especially fiber and vitamins.
Health benefits of cornstarch
With a relatively diverse nutritional composition, cornstarch brings certain health benefits if we use it properly.
Cornstarch provides energy for the body
As a source of carbohydrates, cornstarch provides energy quickly and effectively for the body. That means we can use only cornstarch dishes to provide energy for the body as when using whole grains or white rice.
Many people may be surprised to know that cornstarch has so many uses.
Supports a healthy digestive system
Although the content is not too high, the fiber in cornstarch also supports a stable digestive system. It helps increase intestinal motility, limiting constipation. At the same time, the fiber in cornstarch also creates a feeling of fullness for longer after eating, helping to control cravings, limit snacking and support weight loss.
Controlling hypoglycemia
There is some evidence that a diet including uncooked cornstarch can help control hypoglycemia. Researchers found that people with type 1 diabetes who took uncooked cornstarch supplements before bed for four weeks could reduce the frequency of hypoglycemia by 70% after taking it for 3 hours.
Cornstarch is good for the heart
Although the fiber in cornstarch is not high, it still contributes to reducing bad cholesterol (LDL) in the blood. Fiber will bind to cholesterol in the digestive tract and remove it from the body, thereby helping to reduce the risk of cardiovascular disease. Cornstarch contains potassium, which helps balance sodium in the body, dilates blood vessels and reduces pressure on the vessel walls, thereby helping to lower blood pressure. In addition, cornstarch contains a number of antioxidants, which help protect cells from damage caused by free radicals, contributing to the prevention of cardiovascular disease.
Cornstarch is suitable for many different diets.
Cornstarch is suitable for gluten-free diets
Cornstarch is naturally gluten-free. People with wheat allergies, celiac disease, non-celiac gluten sensitivity, or those on a gluten-free diet for other reasons can use cornstarch instead of wheat flour in recipes.
Other benefits of cornstarch
In addition to the benefits listed above, cornstarch also offers many other health benefits.
The vitamins and minerals in cornstarch help boost the immune system, helping the body fight pathogens. Some studies have shown that cornstarch can help strengthen bones due to its mineral content such as potassium. Cornstarch is used by some people for skin care because it soothes the skin, reduces irritation, gently cleanses the skin, removes dead skin cells, and minimizes pores.
How to use cornstarch for good health
Although cornstarch brings many health benefits, we still need to pay attention to some issues when using it to ensure safety and effectiveness. Cornstarch is a source of carbohydrates, so people with diabetes need to use it in moderation and combine it with a balanced diet. Consuming too much cornstarch can increase blood sugar levels.
Although rare, some people may be allergic to cornstarch. Allergic symptoms may include itching, rash, difficulty breathing, etc. If you have any allergic symptoms after using cornstarch, stop using it immediately and see a doctor.
Use cornstarch properly to ensure safety and effectiveness
There are both conventional and genetically modified cornstarch on the market today. If you are interested in organic or non-GMO products, choose products that are clearly labeled.
Even if a starch is naturally gluten-free, it can still be cross-contaminated with gluten during manufacturing, processing, or packaging if it is made in the same facility as gluten-containing products. Therefore, people with celiac disease or gluten sensitivity should look for products that are certified “gluten-free.”
In summary, cornstarch provides the body with certain nutrients and health benefits. However, to get the most out of these benefits, we need to use cornstarch wisely and combine it with a balanced diet.
