Enjoying your meal is the thing that helps you to have the best eating time. Various foods such as meat or vegetables can add up more flavor and nutrients. That is why we have discussed a few low carb and keto-friendly thickeners to make your sauces more yummy and thick without adding Cornstarch.
All of these thickeners can make your sauces and soups more creamy and full of texture. Undoubtedly, different things can make your sauce thick, like Cornstarch or flour. But it has a high amount of carbs, which can hinder your way of weight loss. By using these alternatives in your diet can help you to attain more benefits rather than gaining weight.
Is Cornstarch suitable for Keto Diet?
It is quite evident that flour and Cornstarch contain a high amount of carbs. This is the reason to avoid using Cornstarch and flour when you are on the keto diet. Its 100 grams have:
This is the detail of nutrients that you can keep in mind while choosing Cornstarch or flour for the ketogenic diet.
Best Low-Carb Alternates to Cornstarch
There are numerous options that you can use despite cornstarch or flour. Some of them have been discussed below to reveal the best option for you. They can be used differently in various foods such as frying, gravy recipes, pudding, custard, baking, and sauces. They are:
Glucomannan is also known as konjac because it is obtained from the roots of the elephant yam. This is a natural and water-soluble dietary fiber that gives you support for gut filing.
That is why it is added to different foods to make them low-carb and keto diet-friendly. It is also famous as a supplement and added in many foods as the main ingredient.
It has 40% of elephant yam in dry form. This is a thickening agent that has used in ancient times. It belongs to Southeast Asia and renowned for herbal mixtures in different foods.
This is also used in different supplements and foods as an additive and emulsifier. It is commonly denoted as E-number E425-ii when added to various products. Glucomannan absorbs water and is widely known as a dietary fiber. That is why it absorbs water and turns into a gel.
You can have a fuller tummy and reduced hunger cravings because it takes more in your gut and avoids eating. This property makes it weight loss friendly food that is also available in supplement and thickening agent form.
The glucomannan powder can be added to the broth, sauces, and different liquid-based foods. Try to add it in moderate temperature liquid to avoid the lumping issues.
Where To Buy?
You can buy glucomannan powder online at various websites such as Walmart and Amazon.com. They are available online, and you can have them.
Xanthan gum is known as a food additive. It is used in many foods as a stabilizer or thickener. This is made through sugar fermentation by adding Xanthomonas campestris.
Sugar fermentation is a process by which a broth or goo-like substance is created. Alcohol is added to make it solid and dry to turn it into powder form. The best thing is that the FDA approves it as a food additive.
This is a soluble fiber and turns into a gel-like state after absorbing water. It contains no calories and carbs but keeps your gut fuller and cease overeating. It’s a very famous keto thickener that can be used in soups, sauces, and smoothies.
It makes your keto diet foods yummier and appetite filling. Moreover, xanthan gum also functions as a stabilizer, emulsifier, and binder, along with its thicking properties. You can attain Xanthan gum in powder form and quickly add it to your keto diet because of its zero carb properties.
For making your soups or sauces more creamy and full of texture, you can add one teaspoon of xanthan gum into 6 cups of liquid for the desired consistency.
Where To Buy?
Xanthan gum is available in grocery stores and different online websites stores such as Amazon. You can easily buy from both of the options.
Coconut flour is one of the best thickening alternatives. It is made from dried and ground coconut flesh. This was first used as the by-product of coconut milk in the Philippines.
It has been made with a process by which coconuts are first cracked and drained of liquid. All the coconut meat solids are drained out from the milk and baked at a shallow temperature to get the final flour form.
This is available in flour form or white powder that looks similar to other flours, but its taste and benefits may vary. It has a milder flavor because it is made from dried and ground coconut flesh.
The best thing about these thickening alternatives is that there is no gluten and other harmful things that can hinder keto dieting. There is no gluten, which means it is beneficial for non-celiac gluten sensitivity, celiac disease, or wheat allergy.
It is one of the best alternatives to gluten-based wheat flour because of its lower gluten. Moreover, there is a higher amount of fiber that allows you to feel fuller and eat less food. That is why adding coconut flour is the safest option, which can make your sauces and soups thicker.
Where To Buy?
Well, you can easily buy coconut flour in grocery stores and online. It is available online as well as in common grocery stores.
Guar gum is a famous food additive that has different health benefits. It is also known as guaran. There is a galactomannan polysaccharide that is extracted from guar beans.
It has thickening and stabilizing support to be added to your food and different products. Guar gum was obtained through the mechanical dehusked, milled, and hydration of the gaur seeds.
There are different health benefits of this thickening agent, but it contains a few side effects. It has the same process for extraction as xanthan gum. It has a lower amount of calories and carbs as compared to other thickeners.
Moreover, it is a water-soluble fiber that gets double in size when added to the water. This property provides thickness and makes your liquid-based foods thick when mixed with dairy products such as cream, yogurt, and cottage best cheese.
You have to be careful while adding it to your food because a higher amount can affect the consistency. So add one-sixteenth of your total recipe. If you have 1 cup of flour in your recipe, then add one teaspoon of guar gum.
Psyllium Husk is the seed of the Plantago ovata plant. This is the husk of seeds that are commonly known as the ispaghula. Moreover, it is a famous laxative that aids in digestive issues.
It serves many benefits to your body, such as improved digestion, heart health, and laxative support. It soaks water in your bowls and makes their movement more comfortable. That is why Psyllium Husk is good for releasing constipation and relax the stools for more comfortable passing.
You can enjoy improved health with this husk. It is suitable for irritable bowel syndrome (IBS) and Crohn’s disease-carrying people. This may also function as a prebiotic and grow the colonies of probiotics in your gut.
It serves with immunity support because it is a probiotic and supports healthy immunity functioning. You can combat the infections, inflammations and maintain a healthy life without any issues.
Psyllium Husk can soften your stools and reduce constipation. Moreover, it prevents the issues associated with constipation to keep your overall health intact. It alleviates the painful symptoms of these issues and relieves the problems.
It also helps to manage cholesterol levels and keep the heart on the right track. People with extreme weight and obesity can lower cholesterol levels. Various studies are revealed that it is also beneficial for managing blood pressure, improve lipid levels, and support muscle health.
This is a plant-based and low-carb thickening agent that did not contain carbs at all. It can improve the gel-like consistency of your food and can be added to the keto diet.
Where to Buy?
It is available in both places such as online and offline. It means you can have it on usually grocery stores and online websites.
Chia seeds belong to the mint family, and they are the seeds of Salvia Hispanic or Salvia columbaria plant. It is the native of central and southern Mexico.
It has the hydrophilic property to get double in size when going into the water. These are the small seeds available in grey, black, white, or brown color. They are much more beneficial for health because of their advantages.
Chia seeds are one of the low-carb seeds and the best thickening substitute because they absorb up to 12 times water when immersed in the water. Its outer gel-like coat gets double and makes it a thickening option for various foods.
You can add in your foods such as pudding, smoothies, and shakes. Despite giving thickenings support, it also backed with fiber, omega-3 fatty acids, zinc, calcium, phosphorus, and protein. That is why you can easily add to your keto diet without feeling any risk.
Thus seed gives better bonding when added to the pudding and smoothies. Moreover, some people also add milkshakes to get a soft and saggy texture. To enjoy its fuller thickening support, soak it for 2-3 hours to get the desired shape.
Where to Buy?
You can quickly get the chia seeds from your grocery stores or online websites like Amazon and Walmart.
Agar-agar is made through the mixture of two components such as linear polysaccharide agarose and a heterogeneous mixture. It has smaller molecules called agaropectin that has included in heterogeneous. This has made with red algae and also known as agarophytes, which belongs to the Rhodophyta.
It can use as a laxative because it will help to smooth your stools. There is microbiological support that prevents health issues. This may allow an appetite suppressant, gelatin substitute, and thinking alternatives in your sauces and soups.
This has also used on industrial levels to dye the fabrics along with the food industry. Although it has made with two carbohydrates such as agarose and agaropectin. That is why you can use them in your keto diet and try them instead of flours or cornstarch for thickening.
Moreover, you can have gelatinous support when you add in your foods, such as yogurt and puddings. Using agar-agar is easier because you have to submerge it into the water for a few minutes and wait for complete dissolving. Keep it for cooling and get the desired consistency.
Where to Buy?
The buying facility s available in both places. You can have the agar-agar thickening alternatives from the local grocery, Asian markets, and online websites like Amazon and Walmart.
Flax seeds are also known as the common flax or linseed. These seeds are grown on the flowering plant named Linum usitatissimum that belongs to the Linaceae family. It has grown in cold regions.
It has health-supportive properties that are why it has been prized for its protective benefits. This is one of the most useful thickening alternatives that are also fruitful for overall health. It has also known as a superfood approved by scientific researches.
There are two types of users that are brown and golden. It is one of the oldest seed that has grown in ancient times because of the nutrition of this seed. It’s one tablespoon serves with protein, fiber, and omega-3 fatty acids along with minerals and nutrients.
This plant is useful for the textile and food industry. It can absorb water and get double in size with its mucilaginous coat. An outer shell ceases the liquid absorption and has proven to be a beneficial thickening agent.
It is suitable for baking and relevant foods because of their taste and texture. This seed has no carbs at all, which allows you to add to your keto diet.
When you are on a low-carb diet, you have to take care of carbs and restrict their intake. That is why you have to be keen on almost everything you use in your diet. All the above thickeners are the best low-carb and keto-friendly thickeners you can use in your ketogenic diet. They are all keto-friendly and make your food more creamy and full of texture.