Corn starch is generally considered safe for people with celiac disease or gluten sensitivity. However, there are a few important things to keep in mind when choosing a corn starch:
Look for certified gluten-free corn starch
To ensure the corn starch does not contain any gluten or wheat, look for brands that are certified gluten-free. Many major brands of corn starch specifically state on the packaging that they are gluten-free and safe for those avoiding gluten.
Avoid modified corn starch
Some types of modified corn starch may contain wheat. For example, some manufacturers add wheat to thicken the corn starch or help it set. Always check the ingredients list and avoid any corn starch that contains wheat-based ingredients.
Watch out for cross-contamination
Even gluten-free corn starch can become cross-contaminated with gluten during harvesting, processing or packaging. Purchase corn starch from reputable brands that test their products to ensure no cross-contamination. Contact the manufacturer if you have any concerns.
Introduce it slowly and watch for symptoms
When trying a new brand or type of corn starch, introduce it slowly and monitor yourself for any symptoms. Discontinue use if you have any negative reaction. While rare, some with celiac disease may still react to pure corn starch.
Use it as an alternative to wheat flour
Corn starch can be used as a replacement for wheat flour in many recipes. It adds moisture and stability in baked goods. However, it does not contain gluten, so it cannot replicate the elasticity of wheat flour in items like bread. Expect a slightly different texture.
Thicken sauces and gravies
Adding a slurry of corn starch and water is an easy way to thicken up sauces, gravies and stews. The corn starch thickens the liquid without significantly altering the flavor. It’s a useful option for those avoiding traditional flour-based thickeners.
Use it as a coating or binder
Corn starch can coat meats or vegetables before frying or baking. This gives items a crispy exterior. The starch can also hold together formed mixtures like veggie burgers or fritters.
Avoid it in extremely high heat
Corn starch tends to break down at very high temperatures above 300°F (150°C). It’s fine for most baking and cooking purposes, but avoid extremely high heat like deep frying. The starch could lose its thickening power.
Check prepared foods carefully
Corn starch is used as an additive in many prepared foods. Always check the label for any wheat-based ingredients. Cross-contamination is also a concern in processed foods. Verify the item is gluten-free if consuming for a gluten-free diet.
Consider other thickening options
Besides corn starch, some alternatives for thickening and cooking include arrowroot starch, tapioca starch, potato starch, xanthan gum, agar-agar and gelatin. Evaluate your options if you require versatility.
Know the side effects
Corn starch is generally well tolerated, even in large amounts. But consuming extremely high amounts may cause side effects like bloating, gas, cramping or diarrhea. Stay within normal culinary amounts.
Conclusion
For most people with celiac disease or non-celiac gluten sensitivity, corn starch that is certified gluten-free is considered a safe option. It can replace wheat flour in a variety of recipes. Just take precautions around cross-contamination and introduce it slowly to check for tolerance. Pure corn starch avoids the problematic proteins found in wheat, rye and barley.