10 Best Substitutes for Potato Starch

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Potato starch is a carbohydrate-dense food ingredient containing tons of glucose and other plant sugars.

Starch provides loads of energy to fuel your body’s regular functions.

Potato starch is prebiotic and helps in feeding the good bacteria residing in your guts.

It comes with the bone and dental health uplifting calcium and potassium minerals.

Phosphorus aids in genetic synthesis and waste removal from the kidneys.

On the flipside, tons of glucose intake via potato starch can spike up blood sugar levels and increase risks related to chronic heart ailments.

Hence, it’s a wise decision to look out for potato starch substitutes to regulate your glucose intake.

10 Best Substitutes for Potato Starch

The best substitute for Potato Starch are – Rice Flour, Almond Flour, Corn Starch, Arrowroot Starch, Coconut Flour, Teff Flour, Water Chestnut Flour, Oat Flour,Tapioca Flour, and Wheat Flour. They are discussed in detail here –

Rice Flour

Rice flour, as the name suggests, is retrieved from rice. It’s a fine powder derived from ground rice and is a gluten-free alternative.

Rice flour is a fantastic alternative for people suffering from allergies related to soy, milk, and nuts.

It is an excellent source of fiber that improves digestive health and reduces cholesterol levels, making it safe for the heart.

Rice flour upgrades liver health due to the presence of choline that translocates triglycerides and cholesterols deposited in the liver to regions where they’re required.

Unfortunately, rice flour contains inorganic arsenic and high levels of carbohydrates.

How to Substitute

One cup of potato starch can be replaced by one cup of rice flour as they have similar textures and fluid requirements.

Trying new ingredients and beginning from scratch can be an arduous task. Hence The Terrace Kitchen brings you this superb recipe using rice flour:

 

Almond Flour

Almonds are native to the Middle East. Almond flour is derived from ground almonds and can substitute potato starch in just any food recipe you wish.

Almond flour is fused with magnesium that is responsible for monitoring our blood sugar levels and metabolism rates.

It is low in carbohydrates and calories, making it safe for the heart. It safeguards you from stroke, heart diseases, and even cancers.

It has a low glycemic index and sugars, making it an ideal substitute for diabetic individuals.

Its vitamin E acts as an antioxidant and prevents degenerative cognitive diseases like Alzheimer’s.

How to Substitute

One cup of almond flour can replace one cup of potato starch due to its light texture and gluten-free property that makes it less elastic.

Corn Starch

Corn starch is widely used as a thickening agent in soups, broths, sauces, and stews. It is a reservoir of calories and carbohydrates.

Pure corn starch is naturally gluten-free that will suit the requirements of celiac disease patients.

It has a low glycemic index and may assist in managing hypoglycemia by preserving glucose in the intestinal tract.

Corn starch can be used by people suffering from dysphagia as it makes swallowing food an easier task due to its thickening properties.

On the flip side, corn starch lacks essential nutrients and may increase your blood sugar levels beyond the recommended threshold.

How to Substitute

One cup of corn starch can replace a cup of potato starch. But the proportion of fluid required may vary based on the dish you’re preparing.

Arrowroot Starch

Arrowroot starch is primarily used as a thickening agent to improve the texture and consistency of baked goodies. It is also used in broths to amplify their viscosity.

Arrowroot starch is gluten-free, making it ideal for individuals who have celiac disease.

Arrowroot comes with approximately 32% of resistant starch that the body cannot process and digest.

This benefits weight loss by triggering the feeling of fullness and curbs your appetite—resistant starch aids in preventing diarrhea.

Calcium in arrowroot starch aids in improving and maintaining bone and dental health while combating osteoporosis.

It is a potential prebiotic source that boosts one’s immune response against pathogens.

How to Substitute

Arrowroot starch comes with a similar texture to that of potato starch. Hence, a cup of arrowroot starch can replace one cup of potato starch.

Coconut Flour

Coconut flour is entirely derived from coconuts. It is a gluten-free and low in carbohydrates substitute that promotes digestion and heart health.

Coconut flour intake reduces low-density lipoprotein cholesterol levels. It secures you from peptic ulcers by preventing damage to the inner linings of your stomach.

It aids in reducing heart attack and stroke risks.

It moisturizes your skin and boosts your immune health due to the presence of lauric acid. It comes with anti-inflammatory and antimicrobial effects.

On the contrary, coconut flour is a high-calorie food and may result in weight gain. It is high levels of saturated fatty acids and may trigger specific allergies.

How to Substitute

One cup of coconut flour can substitute one cup of potato starch, but a slight difference in taste can be observed.

Teff Flour

Teff is a tropical staple crop native to Ethiopia, and like potato starch, it’s naturally gluten-free.

It comes in two varieties, namely light and dark, popularly known as ivory and brown variants.

Teff flour is an excellent choice for people who have the celiac disease due to its gluten-free nature.

Teff flour is rich in dietary fiber that serves as a nutrient medium for feeding good gut bacteria and improving bowel movements.

Iron constituents a significant chunk of teff flour that aids in elevating red blood cell count in the body. It has a low glycemic index than wheat and its derivatives.

How to Substitute

One cup of teff flour can easily substitute one cup of potato starch due to its gluten-free nature and flour consistency.

Consider making teff flour a significant ingredient in your daily diet by viewing this quick video from ZenDen that will assist you in preparing lip-smacking meals:

 

Water Chestnut Flour

Water chestnut flour is derived from dehydrated ground water chestnuts. Water chestnuts are aquatic tuber veggies that grow in paddy fields.

Like potato starch, water chestnut flour is also used as a thickening agent.

Water chestnuts come with nominal carbohydrates but loads of fiber to stimulate bowel movements and promote proper digestion and stool generation.

It normalizes your blood sugar and blood pressure levels to safeguard your heart.

Flour obtained from water chestnuts is a rich antioxidant source that prevents oxidative stress and cellular degeneration.

Regular intake of water chestnut flour aids in weight management by curbing your hunger.

How to Substitute

A cup of water chestnut flour can replace a cup of potato starch in most dishes, but you may need to regulate the amount of water added based on the dish’s fluid requirements.

Oat Flour

Oat flour is free from soy, nuts, gluten, and lactose while having a delicious flavor that endorses bone and heart health.

It comprises a soluble fiber called beta-glucan that promotes good heart health.

It comes with riboflavin and vitamin B12 that work towards curbing oxidative stress, boost skin, nails and, hair health while elevating your mood.

Oat flour consumption results in a decrease in low-density lipoprotein cholesterols and increases heart health.

It works towards regulating and normalizing your blood sugar levels. It assists in losing weight by stimulating the sensation of being full for longer durations.

How to Substitute

One cup of potato starch can be substituted by one cup of oat flour in any of your chosen food recipes.

Tapioca Flour

Tapioca flour or tapioca starch is derived from the storage roots of Brazil native cassava plants.

Tapioca flour is significantly used as a thickening agent in pies and puddings.

People sensitive to nuts, gluten, and grains may find tapioca flour a great replacement. It is easy to digest and prevents ailments like diverticulitis and irritable bowel syndrome.

It is an amazing calcium source, a mineral essential for blood coagulation, and excellent bone and dental health.

Iron aids in upgrading your RBC count and hemoglobin concentration in the cells.

Unfortunately, excess tapioca flour intake may spike your blood sugar levels due to its high carbohydrate concentration.

How to Substitute

You can use a cup of tapioca flour to substitute a cup of potato starch, provided the fluid requirements of the dish are taken care of while replacing.

Wheat Flour

Wheat flour is attained by grinding wheat grains. The flour obtained is brown-colored because it is retrieved from the kernel as a whole.

Particularly there are two variants available in wheat flour, namely bleached and unbleached.

Wheat flour is a storehouse of phosphorus that endorses great bone health.

Vitamin B1 portrays a significant role in carbohydrate metabolism by extracting energy from the food that we consume and converting it to ATP.

It comes with a rich magnesium composition that improves insulin response and regulates blood glucose levels.

Significant demerits of wheat flour are that it causes a shoot up in your cholesterol and blood sugar levels and clogs your arteries.

How to Substitute

Wheat flour comes with a slightly thicker consistency than potato starch, so you may need to add more water than usual to balance it out while substituting one cup of potato starch with a cup of wheat flour.

Get cognizant regarding the versatility of wheat flour and maximize its use through this instant recipe from Renil’s Kitchen:

 

FAQs

Can we substitute potato starch with all-purpose flour?

All-purpose flour is an excellent substitute for potato starch in baking and as a thickening agent. You can use all-purpose flour in pizza bread, biscuits, cakes, muffins, and brownies.

Is buckwheat flour a good alternative to potato starch?

Buckwheat flour is known to boost heart health by reducing blood sugar levels. Hence it forms the perfect alternative to potato starch that is known to spike up blood glucose levels.

Bottom Line

Potato starch is an essential ingredient when your body requires tons of energy through its high glucose volumes, but for days when less glucose is required, you can opt for better and blood sugar regulatory alternatives.

We aspire that this write-up will assist you next time when you are looking out for potato starch substitutes at the supermarket.

Do inform us via the comments section regarding your ideal potato starch alternative if we missed out on it this time.

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About Betty Ellis

Betty is a food researcher who spends most of her time analyzing the nutritional aspects of various foods. She also researches methods to enhance taste, as well as how to store certain types of foods. She enjoys cooking for herself and her three dogs even though she doesn't have a lot of free time outside work.

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