Cornstarch is a white powder that is made from the endosperm of corn seeds. One glass contains a total of 488 calories, including 0 grams of fat, 0 grams of protein, 117 grams of carbohydrates, and a fairly low amount of fiber (less than 2 grams per cup).
Is cornstarch good for the ketogenic diet?
When it comes to using cornstarch in a recipe, you need half the cornstarch for a serving of regular flour. For example, a recipe that calls for a glass of flour would only require half a glass of cornstarch. But while a serving of cornstarch varies by recipe, just a half-cup contains more than 58 grams of net carbs. This means that even a quarter of your serving of this thickener is enough to kick you out of ketosis, as the standard ketogenic diet suggests you should be consuming 20 to 30 net carbs per day.
However, there are several types of ketogenic diets that cornstarch can allow. The targeted ketogenic diet is for people who are more active and require slightly more carbohydrates for exercise. With this diet, you can get an additional 20 to 50 grams of carbohydrates an hour before and after your workout.
For some athletes and people who train at extremely high intensity, this may not be enough. This is where the cyclical ketogenic diet comes into play, which for most of the week (about five days) suggests sticking to the standard ketogenic diet and loading up on carbs for a day or two. During these two days, you can consume up to 400-600 grams of low-fat carbohydrates.
In general, it is always important to correctly calculate your macros and not take risks. This is important not only for reducing carbohydrate intake but also because the ketogenic diet actually disrupts your metabolism by putting your body in ketosis.