Arrowroot Health Benefits, Nutrition, Applications, and More

Arrowroot Health Benefits
Arrowroot Health Benefits, Nutrition, Applications, and More

Arrowroot is a root vegetable and edible rhizome native to North America and the Caribbean. It is larger than the other root veggies. It is available fresh in the market or as a dried powder. It can also be used in place of cornstarch.

Maranta Arundinacea is the scientific name for arrowroot. According to a study, this vegetable is widely utilised in a variety of sweet and savoury cuisines and has therapeutic benefits. It has a lot of protein.

It is also high in folate (vitamin B9), which is vital for pregnant women. During pregnancy, folate facilitates proper foetal development. Iron and phosphorus are also abundant in arrowroot. It is easy to digest, making it great for toddlers and the elderly.[1]

When harvested, it resembles other underground tubers like cassava, yucca, or kudzu. It’s also oblong, like underground tubers. However, it is extracted using less sophisticated and more standard processes. High heat or strong chemicals are not used.

Arrowroot’s Nutritional Value

A 100 gramme serving of arrowroot contains:

  • Calories: 65,500
  • Sodium (mg): 26mg
  • 13g Carbohydrates
  • 1.3g dietary fibre
  • 4.2g protein
  • 0.12mg copper
  • 2.2mg iron
  • 454mg potassium
  • 338mcg Folate
  • 0.63mg zinc
  • 25mg Magnesium

10 Advantages of Including Arrowroot in Your Diet

Helps with Weight Loss

The greatest resistance of arrowroot powder is against starch, which the body does not absorb or digest. According to study, it contains 32% resistant starch. As a result, when mixed with water, starch behaves similarly to soluble fibre in the gut.

This similar feature provides you a long-lasting sense of fullness. In addition, the protein component of arrowroot can help you feel full. As a result, it can help you control your appetite and gradually lose weight.


Gluten, which is found in wheat flour and several other cereals, can cause allergic reactions. If you have a gluten or corn allergy, you can replace wheat flour with arrowroot flour, especially if you have celiac disease.

It’s a versatile vegetable that can be used in place of corn starch. It also blends beautifully with almond or coconut flour when making bread, cookies, and other baked goods. It can also be used to thicken a variety of gravies and sauces.

Enhances Cognitive Skills

Because of its numerous health benefits, arrowroot is an excellent vegetable to add in your children’s diet. It also aids in the development of cognitive abilities.

Working memory, recognition, language, and other cognitive skills necessitate proper brain function. Arrowroot improves their psychological capability as well as their overall mental development.

The vegetable is high in zinc, potassium, and iron, all of which support brain growth and development. According to one study, it can also help with a variety of neurological diseases, including delayed brain growth. It also helps to improve focus and concentration, resulting in higher cognition.

Vitamin B Storage Facility

Arrowroot is high in vitamin B, specifically riboflavin and niacin. Niacin lowers cholesterol, alleviates arthritis pain, and reduces inflammation. Furthermore, it can lower the risk of cardiovascular disease.

Arrowroot also includes folate, a B-complex vitamin. It aids in the prevention of anaemia and is also required for proper foetal growth. It contains 338 mcg of folate per 100g serving, which aids in red blood cell production, cell division, and growth.

The presence of niacin alleviates Pellagra symptoms, including diarrhoea, dementia, dermatitis, and mortality. Furthermore, the presence of folate is required for the foetus’s normal growth and development. As a result, arrowroot helps to prevent neural tube abnormalities in babies.

Beneficial to the Heart

Potassium is abundant in arrowroot. Several studies indicate that ingesting potassium may be advantageous to the heart. Potassium is a vasodilator, which lowers blood pressure and the risk of stroke or heart attack. It also eliminates the risk of atherosclerosis.

Potassium also supports a healthy oxygen flow to the brain, which improves brain activity and performance, according to research. It also lowers cholesterol levels due to its high concentration of bioactive chemicals.

Alkaloids, phenolic compounds, flavones, and saponins are examples of these chemicals. Furthermore, they aid in the maintenance of lipid profiles in dyslipidaemia patients. As a result, arrowroot is recommended for heart health.

Suitable for Infants

Arrowroot promotes healthy growth and development in newborns by increasing the absorption rate of numerous key nutrients. It is a breast milk replacement.

In addition, several arrowroot snacks can aid in the treatment of diarrhoea, bronchitis, and cough in newborns. It can also assist to alleviate gum pain throughout the teething process.

You can alleviate their anger and discomfort by baking arrowroot cookies. It is a delectable dish that contains all important elements.

Healthy Blood Circulation

Arrowroot is high in B-complex vitamins, copper, and iron. According to study, these minerals are required for the formation of red blood cells. These nutrients are required for optimal blood flow to and from a variety of critical organs.

It also contains iron, which aids in the formation of haemoglobin and the delivery of oxygen. Iron binds to fresh oxygen and aids in its transfer to different organs and cells throughout the body.

Low iron levels in the blood can cause inadequate oxygen supply and may possibly contribute to the development of anaemia. As a result, arrowroot relieves the symptoms of anaemia, weariness, and weakness.

To increase stamina and endurance, consume arrowroot-containing health drinks.

May Reduce Cholesterol

The consumption of arrowroot can aid in the reduction of blood cholesterol levels.

Arrowroot stimulates the formation of bile in the liver. According to one study, enhanced bile production aids in the catabolization of cholesterol in the blood, lowering its levels.

It also contains a variety of bioactive chemicals including as phenolic compounds, flavonoids, alkaloids, and saponins. These molecules help the body maintain a healthy cholesterol level and are extremely advantageous to hypercholesterolemia sufferers.

Enhances Kidney Health

Arrowroot is high in potassium, which is believed to help the kidneys remove toxins and other stress-causing chemicals and substances. It may also aid to improve urinary tract health and kidney function in terms of waste filtering. It also helps to enhance immunity and regulate blood pressure.

Skin Advantages

Because of its antioxidants, proteins, and vitamins, arrowroot offers various skin healing benefits. It can be quite helpful in treating skin issues such as blemishes, acne scars, and dark spots. You can use it topically to get the most out of it.

According to studies, antioxidants aid in the removal of dead skin cells, exposing new, healthy skin cells. Antioxidants also help to lower the quantity of free radicals in the body, which reduces oxidative stress in the cells.

These free radicals’ oxidative stress reacts with the oxygen molecule, depriving healthy cells of fresh oxygen. As a result, arrowroot promotes the health of cells.

Arrowroot Applications

You can cook the root of arrowroot as a vegetable. It is, however, more commonly used as a powder. It is used to thicken gravies, puddings, jellies, and sauces. Furthermore, it can be used in place of cornstarch and wheat flour in cases of gluten intolerance.

It is used as a baking ingredient and in desserts. You can use it to create a glossy finish to fruit pies, custards, and puddings, for example.

To give tofu, beef, or other proteins a crispier exterior, coat them with arrowroot powder before stir-frying, deep frying, or cooking in any other way.

It can also be used to make acidic sauces such as cranberry sauce and homemade ice cream. It’s a great way to add structure to ice creams and puddings.

Because of its oil-absorbing properties, it has a wide range of cosmetic applications. Among the most common applications are:

Talcum powder is used as a deodorant and as a dry shampoo.
It can also be applied topically to the skin in the form of face masks to improve skin health and decrease dark spots.

Possible Adverse Reactions

Although arrowroot is a fairly safe ingredient to use, it may induce stomach discomfort and constipation.

If you intend to use it as a food formula for newborns, you should visit a doctor first because it may induce an allergic reaction.

There aren’t many documented side effects of this root vegetable, and it’s considered quite safe, with no negative effects or interactions with pharmaceuticals or chemicals.

In conclusion

Arrowroot is a fascinating root vegetable that can be used in place of cornstarch. Because it is high in important minerals, it provides numerous health benefits.

As a result, it promotes healthy physical functioning and general wellness. In addition, if you are gluten intolerant, include arrowroot in your diet may be useful.

Frequently Asked Questions (FAQs)

Q: What are the advantages of arrowroot?

A. Because of its high potassium content, arrowroot can help decrease blood pressure and promote cardiovascular health. It also contains a lot of antioxidants, which might help minimise oxidative stress in cells.

Q. Is arrowroot the same as cornstarch?

A. Arrowroot and cornstarch have a similar texture and can be used interchangeably in many recipes. Both are gluten-free and packed with nutrients. If you are allergic to corn, you can substitute arrowroot for the cornstarch.

Q. What is the difference between tapioca and arrowroot?

A. Arrowroot and tapioca have a similar texture. These extractions, however, originate from distinct root vegetables and are both gluten-free.

Q. What is the Indian name for arrowroot?

A. It is generally known as “Kooya” in India. Arrowroot powder, Araruta, Indian arrowroot, and Araru are some additional names for this plant.

Q. What is the best way to use arrowroot?

A. It is widely used in powder and flour form. You can also use it for baking, thickening gravy, and gluten-free cooking.

Q: Does arrowroot cause blood sugar spikes?

A. Yes, arrowroot contains a lot of carbohydrates and has a high glycemic index. As a result, it is capable of converting complex carbs into blood sugar (glucose). As a result, diabetic patients should avoid it.

Q. What is a good substitute for arrowroot flour?

A. Tapioca powder, corn starch, or Xanthan Gum can be used in place of arrowroot flour. All of these have a similar texture and are frequently used in cooking.

Q. Can I substitute cornflour for arrowroot?

A. Yes, you may use arrowroot instead of corn flour because the textures are extremely similar and the uses are nearly equal. The amount of cornflour used should be the same as the amount of arrowroot used. However, it does not keep well in the freezer and may degrade in acidic dishes.

Q: Is arrowroot or cornstarch better?

A. Both are quite nutritious and serve the same purpose in the kitchen. However, unlike corn starch, arrowroot is free of GMOs and is a better organic option.

Q. What is the difference between arrowroot and baking soda?

A. No, arrowroot and baking soda are not the same thing. Arrowroot is a starch basis that is used for thickening, while baking soda is a bicarbonate that is used to leaven baked goods.

Q. What is the medical application of arrowroot?

A. It can help with weight loss, immune system support, diarrhoea relief, and cholesterol levels. Antioxidants can also aid in the reduction of dark patches.

Q. Can arrowroot help with high blood pressure?

A. Yes, potassium in arrowroot serves as a vasodilator. This feature promotes normal blood flow and lowers blood pressure.

Q. Is arrowroot acidic or alkaline?

A. Arrowroot contains alkaline calcium ash. As a result, it aids in the maintenance of the body’s pH balance. It has a pH of 8.0 after digestion.

Q. Does arrowroot help to thicken hair?

A. There is no scientific evidence that arrowroot helps thicken hair. It does, however, provide numerous skin benefits.

Q. Is arrowroot beneficial for your skin?

A. Yes, arrowroot contains a high concentration of antioxidants, which can assist improve skin cell health and minimise dark spots. Furthermore, it can help reduce scars and eliminate dead skin cells, exposing new healthy ones.

Q. What is the purpose of arrowroot powder?

A. It can be used as a thickening in the same way as maize starch is. It also has various DIY cosmetic applications such as dry shampoo, deodorant components, and so forth.

Q. Is it safe to consume arrowroot powder?

A. Arrowroot powder is safe to eat and has numerous health advantages. Furthermore, there are no known negative effects.

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