Carbs in Corn Flour - Is it Keto-Friendly? Substitutes for Low-Carb Diets

Understanding Carbs in Corn Flour on a Low-Carb Diet

Corn flour is a common ingredient used in baking and cooking various dishes. However, those following low-carb diets like the ketogenic diet often wonder about the carb content of corn flour and whether it fits into their meal plans.

This article will provide a detailed look at the carb count of corn flour and how it may impact ketosis. We'll also explore corn flour substitutes for low-carb baking needs.

What is Corn Flour?

Corn flour is a finely milled flour made from dried corn. It has a fine, powdery texture and light yellow color. There are a few different types of corn flour:

• Corn flour - Finely ground dried cornmeal
• Masa harina - A traditional flour used in Mexican cooking made from soaked, cooked, and ground hominy
• Cornstarch - A very fine powder made from the starchy part of corn kernels

The terms "corn flour" and "cornstarch" are sometimes used interchangeably, which can cause confusion. True corn flour has a gritty, cornmeal-like texture, while cornstarch is silky smooth.

Corn Flour Nutrition Facts

A 2-tablespoon (16 gram) serving of corn flour contains:

• Calories: 71
• Fat: 0.7g
• Carbs: 15.3g
• Fiber: 1.2g
• Protein: 1.6g

As you can see, corn flour is high in net carbs. Over 90% of the carb content comes from starch. The glycemic index of corn flour is estimated to be around 70, ranking it as a high glycemic food.

Carb Count in Different Types of Corn Flour

The exact carb count can vary slightly between the different forms of corn flour:

• Corn flour: Around 15g net carbs per 2-tablespoon serving
• Masa harina: Around 17g net carbs per 2-tablespoon serving
• Cornstarch: Around 15g net carbs per 2-tablespoon serving

As you can see, all types of corn flour are high carb options. Masa harina is slightly higher in carbs because the corn has been soaked and cooked before grinding, allowing more starch to be extracted.

Is Corn Flour Keto-Friendly?

A ketogenic diet typically limits daily carb intake to around 50 grams of net carbs. Some people may be able to stay in ketosis with up to 100g carbs.

Given the high carb count of corn flour, it is generally not considered keto-friendly if eaten in typical serving sizes. Just 2 tablespoons would provide nearly a third of your daily carb limit on keto.

Occasionally worked into recipes in very small amounts, corn flour may be able to fit into a well-formulated ketogenic diet. However, it's best limited as an ingredient.

Low-Carb Corn Flour Substitutes

Here are some low-carb flours that can be used in place of corn flour:

• Almond flour: Made from finely ground almonds, almond flour can replace corn flour in many recipes.
• Coconut flour: With only 5g net carbs per 2 tablespoons, coconut flour is an excellent high-fiber substitute.
• Flax meal: Flax is low in carbs with a mild, nutty flavor. Combine with other flours for best results.
• Chia flour: Made from ground chia seeds, this flour is an excellent source of protein and fiber.
• Sunflower seed flour: Sunflower seed flour has a mild flavor profile that works well in many baked goods.

When swapping for corn flour, you may need to experiment with ratios due to differences in moisture content and binding abilities. Start by substituting 1:1, then adjust as needed for texture.

Low-Carb Corn Flour Recipes

Here are some ideas for incorporating carb-conscious corn flour substitutes into recipes:

• Low-Carb Cornbread - Make with a combo of almond flour, coconut flour, and flax meal.
• Keto Corn Tortillas - Swap masa harina for a mix of almond flour, flax meal, and psyllium husk powder.
• Low-Carb Corn Chowder - Thicken with xanthan gum instead of corn flour.
• Keto Corn Muffins - Use almond flour and add corn kernels for flavor and texture.
• Chia Corn Pudding - Combine chia seeds with non-dairy milk and sweetener for a creamy treat.

With creative substitutions, you can definitely still enjoy "corny" flavors on a low-carb diet!

Low-Carb Corn Flour - The Bottom Line

Corn flour is high in carbohydrates, with around 15g net carbs per serving. While too high in carbs to be keto-friendly in standard serving sizes, small amounts may fit into some low-carb meal plans.

To replace corn flour, use finely milled nut and seed flours like almond flour, coconut flour, flax meal, and chia flour. Adjust ratios and add binding agents as needed.

With clever low-carb substitutions, you can still enjoy your favorite corn-based recipes on a ketogenic diet. Corn flour can add up fast, but there are many grain-free alternatives to keep your carb count in check.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.