Does Cornstarch Have Any Health Benefits?

Cornstarch is a versatile ingredient you probably have in your pantry. It can thicken foods like soup and pie filling, and helps form a crisp crust when used in the batter for fried foods. While it enhances food’s flavor and texture, is naturally gluten-free, and can be a quick source of glucose and calories for athletes, the health benefits of eating cornstarch are limited.

Learn more about cornstarch below — including potential benefits and downsides of the popular food additive.

What Is Cornstarch?

Starch is the most abundant carbohydrate in the human diet, according to research, accounting for more than 50 percent of your carbohydrate consumption, and 70 to 80 percent of all calories eaten by humans worldwide, according to a review published in the journal Foods. It’s found naturally in plant cell walls and is particularly plentiful in tubers such as cassava and potatoes, according to The Johns Hopkins Patient Guide to Diabetes, and in grains such as wheat, oats, barley, rice, and corn, according to the American Diabetes Association.

According to The Nutrition Source, each corn kernel has three main parts: the germ, bran, and endosperm. The bran is the hard outside shell, which is high in fiber. The germ is the lower part of the kernel, which can sprout into a new plant and is rich in fats. Most of the starch in corn is inside the endosperm, which makes up the interior layer of the kernel, according to Purdue University.

To make cornstarch, sometimes called maize starch, farmers first separate the bran, germ, and endosperm of corn kernels. Then the starch from the endosperm of the kernels is extracted through a process called wet milling, according to a review article published in Food Technology & Biotechnology. Finally, the cornstarch is dried and packaged, and is therefore considered a highly processed food.

Besides being a common food additive, cornstarch has many commercial uses, according to the Corn Refiners Association. It can be found in products like batteries, baby powder, bioplastics, matches, and cosmetics. When mixed with water, cornstarch forms a non-Newtonian fluid called Oobleck, which is a liquid when stirred but a solid when force is exerted upon it, according to the Cornell Chronicle.

Health Benefits of Cornstarch

Most of the nutrition in corn is found in the bran and germ of the kernels. But because cornstarch doesn't contain the germ and bran of the corn kernel — as cornmeal and corn flour often do — it is nearly flavorless and lacks nutrition.

One cup of commercial cornstarch has 488 calories, according to the U.S. Department of Agriculture (USDA), but with little to no fiber, protein, fat, or vitamins, its health benefits are few. It may help you gain weight quickly if you are underweight, but it won’t add much nutritional value to your overall caloric intake.

According to the USDA, cornstarch is rich in carbohydrates, with about 117 grams (g) per cup, which your body can use as quick fuel. But again, without the protein, fat, or fiber to complement it, you’ll likely burn through this energy more quickly than you would with whole grains, for instance.

One potential benefit? Cornstarch is naturally gluten-free, meaning it could serve as a wheat flour substitute for people with celiac disease, according to Mayo Clinic, or for people with gluten intolerance, according to Cleveland Clinic.

That said, oat flour is also gluten-free, and it's a much more nutritious option. One cup of oat flour has about 420 calories, 15.3 g of protein, 9.48 g of fat, and 6.76 g of fiber, according to the USDA. It also has more potassium, phosphorus, and magnesium than cornstarch.

Health Risks of Eating Cornstarch

Without proper amounts of fiber, protein, or fat to slow down the conversion of carbohydrates to blood glucose, eating high amounts of cornstarch could cause a blood sugar spike for some people, according to the American Diabetes Association. Studies show that eating too much starch is associated with an increased risk of type 2 diabetes, while eating fiber decreases that risk, according to a systematic review published in the World Journal of Diabetes.

Just as with other grains, when it comes to corn, eating the whole unprocessed kernel, with the bran and germ still intact, is likely more nutritious than eating its processed derivative: cornstarch. When eating whole corn, you still consume the starch inside the kernels ⁠— which your body needs for fuel ⁠— but you also get fiber, protein, vitamins, and minerals to help slow down the absorption of glucose and decrease risk of vitamin deficiencies.

For example, according to the USDA, one medium ear of white corn has about:

• 77.4 calories
• 1.06 g of fat
• 17.1 g of carbs
• 2.9 g of protein
• 2.43 g of fiber
• 2.9 g of sugar
• 243 mg of potassium
• 80.1 mg of phosphorus

Benefits of Modified Cornstarch

There are three different ways to consume the starch in corn: as commercial cornstarch used for cooking and devoid of most nutrition; as cornstarch still inside the kernel and surrounded by the bran and germ of the corn; and as modified cornstarch. According to Beyond Celiac, modified cornstarch is altered chemically, physically, or enzymatically to improve a certain property, such as digestibility.

One type of modified cornstarch ⁠— high-amylose cornstarch — has been shown to have positive effects on health, according to a study published in the International Journal of Molecular Sciences. Studies have also found that eating high-amylose starch is associated with regulated blood sugar levels and insulin response.

Cornstarch is composed of two polymers (i.e., large molecules): amylose and amylopectin, a major component of starch, according to the book Corn: Chemistry and Technology. In naturally produced cornstarch, amylopectin, which has a smaller molecular profile, is more abundant than amylose. In high-amylose cornstarch, this ratio is modified, and the concentration of amylose is increased to 40 to 70 percent.

Because amylose has a larger molecular profile than amylopectin, high-amylose cornstarch is more difficult to digest, according to an article published in the Journal of Functional Foods, which makes it more beneficial for your gut, blood sugar, and overall health than unmodified commercial cornstarch. If you have type 2 diabetes and are looking to regulate your blood glucose, talk to your doctor about whether high-amylose cornstarch is a worthwhile addition to your diet.

Topical Applications of Cornstarch

Cornstarch can also be used on the skin for certain medical conditions. For example, applying talcum powder or cornstarch to your feet after washing them can help prevent foot infections if you have diabetes, according to the National Institute of Diabetes and Digestive and Kidney Diseases. Cornstarch can also help keep moist areas of the body dry.

The National Cancer Institute also suggests applying cornstarch to the skin as a way to relieve pruritus — itchiness caused by certain medical conditions of the liver, kidney, and thyroid; blood disorders; and cancer. These medical uses of cornstarch are another reason to have this ingredient in your home.