Table of Contents
Arrowroot is more than just a starchy ingredient; it’s a tropical plant with a rich history and diverse uses. The most famous product derived from arrowroot is arrowroot flour, also called arrowroot starch or arrowroot powder.
Arrowroot powder is extracted from its roots and mainly serves as a starchy ingredient, but we now know there is much more to it than serving as a thickening agent in foods.
This ingredient has been employed for many centuries globally, not only as a cooking ingredient but also as a health-boosting food element.
Have you ever thought about how this may help digestive health or other metabolic conditions? What makes arrowroot stand out among other starches?
Considering arrowroot’s environmentally friendly and non-toxic nature, it might well represent the modern trend of healthy living. Often referred to as “Tikhur” or “Koova” in India, it has a rich history of use in both cooking and therapeutic purposes.
Whether used as flour in recipes or as a remedy in traditional medicine, arrowroot continues to prove its relevance in ancient practices and contemporary trends.
In this blog post, let us discuss the arrowroot benefits that may bring light to the ways it may impact one’s health.
Arrowroot (Maranta arundinacea L.) is a tropical, starchy plant belonging to the family Marantaceae and the order Zingiberales.
It is widely recognised for its high-quality starch and medicinal properties, making it an important crop with historical and cultural significance.
Native to regions of Asia, including India, the Americas, and the Caribbean, arrowroot has been used for centuries in traditional diets and medicine due to its easy digestibility and nutritional benefits [2].
But how is arrowroot flour made?
The edible part of arrowroot is its rhizome, an underground stem that stores starch and energy.
The rhizomes are processed to extract a fine, white powder known as arrowroot flour or starch.
Arrowroot powder is odourless and has a neutral flavour. This makes it ideal for various recipes, from soups to desserts.
Moreover, its unique gel-like consistency and high nutritional value make it a key ingredient in traditional remedies and modern recipes alike.
Arrowroot is a versatile tuber known for its simple yet nutrient-dense composition. Its mild flavour, easy digestibility, and ease of use make it suitable for people of all ages.
Arrowroot’s benefits extend to its unique combination of macronutrients and trace minerals, making it a valuable ingredient in almost every diet.
This makes arrowroot one of the best options one can consider adding to their list.
Its other nutritional value for every 100 g is as follows [3]:
| Nutrient Factor | Values |
| Energy (calories) | 65 kcal |
| Protein | 4.24 g |
| Total Fats | 0.2 g |
| Carbohydrate | 13.4 g |
| Total Dietary fibre | 1.3 g |
| Calcium | 6 mg |
| Potassium | 454 mg |
| Vitamin C | 1.9 mg |
Arrowroot powder could be one of the best products for those who strive to maintain their weight. It has a lower calorie content than other tuber crops [4].
When we consider types of foods containing resistant starch, tubers and roots like arrowroot have a considerable measure of it. This type of starch is not broken down in the small intestine and, therefore, behaves as a fibre.
Hence, their incorporation into our system might benefit weight management and other metabolic conditions like diabetes and heart health [5].
To truly optimise your digestive health and weight management journey, take the Aashirvaad Digestive Quotient test. In just two minutes, you’ll receive a score of 100, helping you understand your digestive strengths and areas for improvement.
Arrowroot tubers contain a considerable amount of dietary fibre. Some research shows that arrowroot flour could possibly cause prebiotic effects on the large intestines, making it a good medium for the growth of beneficial bacteria.
It might also have immunomodulatory effects, which means it may modify or regulate the immune system, potentially enhancing its response to infections or diseases [6].
Arrowroot may help support the immune system because it contains beneficial compounds called phenolics and flavonoids, which have antioxidant properties.
These antioxidants may protect the body from damage and also help the immune system work better. Additionally, it contains antioxidants like vitamins C and E, which may further strengthen the immunity [7].
Arrowroot powder is also beneficial for children because of its high digestibility. It may aid digestion and help relieve gastrointestinal issues like diarrhoea and nausea, serving therapeutic purposes in these situations [8].
Furthermore, starch derived from arrowroot has also been reported to offer antioxidant properties due to its phytochemicals. These may protect the body from damage caused by oxidative stress.
Thus, due to its antioxidant and fibre content, arrowroot has a high health value [9].
To ensure you’re meeting your fibre needs effectively, consider taking the Aashirvaad ‘My Meal Plan’ test. This will be a basic check to see how much dietary fibre you take daily and the correct diet plan for your case.
Besides, arrowroot provides essential nutrients like beta-carotene, niacin, and thiamine, thus making it highly digestible as well as nutritious. [10].
Arrowroot flour has a few characteristics that set it apart from most other flours and that make it easily digestible:
One of the important arrowroot benefits is that it is gluten-free, similar to other roots and tubers. This makes arrowroot starch a helpful option for individuals with celiac disease or any kind of gluten intolerance [11].
You can use arrowroot flour in various recipes, including baking, as a substitute for gluten-containing flour.
If arrowroot flour is incorporated into cookies, it could possibly improve the texture, as well as the taste and aftertaste of gluten-free products. Arrowroot flour has resistant starch and a good dietary fibre content; therefore, adding more of it results in more of a crumbly texture [12].
Thus, adding arrowroot powder to cooking might be a positive choice for those seeking gluten-free options and enjoying improved taste and texture in baked goods.
The glycemic index, or GI, is an important aspect of the diabetic diet that may affect blood glucose.
Interestingly, boiled arrowroot has a very low glycemic index [13]; thus, it may be ideal for people with high blood sugar levels.
Fibre is particularly important in managing blood sugar levels in the body.
Arrowroot is an example of a good fibre food that has been said to lower the glycemic index by slowing digestion and inhibiting carbohydrate breakdown. This helps regulate blood glucose and insulin responses while promoting beneficial short-chain fatty acids through fermentation in the colon, which may further support metabolic health [14].
Given these properties, arrowroot could be a healthy snack option between meals. This may allow individuals to enjoy a treat without causing significant spikes in their blood glucose levels [15].
Thus, adding arrowroot powder to your diet might be beneficial in managing diabetes because of its fibre content and low glycemic index.
For healthy regulation of blood sugar, Aashirvaad Sugar Release Control Atta brings a combination of whole wheat, pulses, and legumes.
Because of its low glycemic index, it may help manage the release of sugar in the body after eating a meal.
This flour can go a long way in adding nutrition to your meals while at the same time maintaining a taste that is healthy for the entire family.
Arrowroot is easy to include in your diet, especially when you use arrowroot powder as a substitute in cooking and baking.
The powder is available in the market as a fine, white, and odourless powdery substance used to thicken soups and stews.
Some of the arrowroot benefits include:
You might consider using arrowroot powder in a variety of dishes, including:
Yes, you may consume arrowroot daily in moderate quantities as a part of your balanced diet.
Possibly due to its nutritional content, which contains fibre, protein, and vitamins [19], it is deemed rather safe for most of the population. Many people use arrowroot as a thickening agent in recipes or as a dietary supplement for digestive health.
Some individuals may experience digestive discomfort or constipation if they consume too much arrowroot; thus, it should be taken in moderation.
Therefore, if you’re thinking about adding arrowroot to your daily diet, it’s a good idea to speak to your healthcare provider first to determine if it may benefit your current state of health.
Arrowroot itself is not a probiotic, though it may contain properties that might help good bacteria in the intestines.
In one study, it was discovered that through a technique known as AHDAC, regular arrowroot starch can be transformed into starch resistant to stomach acid’s effects. Thus, without being broken down, it reaches the intestines intact. This characteristic gives arrowroot its prebiotic benefits and promotes digestive health [20].
Furthermore, dietary fibres that arrowroot contains might promote the growth of good bacteria in your gut by providing nourishment for sustenance [21]. Therefore, as much as arrowroot is not a probiotic on its own, it may help your body maintain a healthy gut in many ways.
Arrowroot is a highly yielding, high-quality starch that is also healthy for consumption, making it very viable. It has very few calories and is high in protein.
Arrowroot powder benefits gluten-sensitive people, diabetics, those with digestive issues, or those who need help maintaining the right lipid level.
Given its nutritional and potential health benefits, arrowroot can be classified as a functional food [16].
That being said, the arrowroot has quite a number of benefits if taken in moderation and consult a nutritionist if you have any concerns.
A complete and balanced diet that includes a variety of food groups, such as vegetables, grains, dairy, and fruits, is essential for maintaining good health.
Nevertheless, the combination of a healthy diet plan as well as exercise leads to a happy tummy and a happy being, reflecting one’s overall health.
Arrowroot is widely used for thickening purposes in cooking. It excels in both sweet and savoury dishes, making it a versatile ingredient for jellies, sauces, stews, puddings, or any kind of baked goods.
Also, this food product contains no gluten content and is easily digested, which makes it even more suitable for those with a restrictive diet [17]. It may also aid in weight management [18], owing to its low glycemic index [19] might benefit those who manage blood sugar levels. Overall, arrowroot could be a valuable addition to a healthy diet.
Studies on the health benefits of arrowroot and its side effects are ongoing, and conclusions on the side effects are scarce.
In general, the application of arrowroot in food preparation is harmless and is used in many diets all over the world. However, consuming it in large amounts or as a remedy could lead to digestive issues.
Therefore, one should consult with a healthcare professional before taking arrowroot in significant quantities, especially if one has existing health conditions. Speaking to them will help you understand the arrowroot’s side effects based on your body and health condition. Always prioritise one’s health and safety before making any dietary decisions.
