Arrowroot is a starchy vegetable obtained from the rhizomes of the tropical plant Maranta arundinacea. It is typically processed into a powder called arrowroot flour that comes with a dense store of energy and is used widely in both sweet and savoury dishes alike. Arrowroot is bestowed with a treasure trove of nutrients such as protein, folate, iron, phosphorus, and potassium that deliver umpteen number of health-benefiting properties. While the qualities of easy-to-digest, gluten-free, and high in nutrients make it ideal for meeting the nutritional demands of children and older adults, who need milder food.
Arrowroot powder is white and powdery like corn starch but ranks high in nutritional content. This nutrient-dense starch is used as a healthier alternative for baking foodstuffs such as bread, pasta, and cakes and serves as a replacement for corn starch. Arrowroot flour blends well with a wide range of ingredients, making this starchy flour a key component in infant formulas and confectioneries.
Also Read: Gluten Free: 5 Food Groups You Should Eat For A Healthy Gut
Tracing its roots, the cultivation of arrowroot started as early as 7000 years ago. An indigenous crop to South America, it is a perennial herb that grows to 3 to 5 feet in height, that has broad, flat, oval-shaped leaves like turmeric. It derived its name from aru-aru meaning meal of meals, in the Caribbean Arawak language, which was a staple food in the Caribbean cooking. Some literature also suggested that the name comes from arrowroot’s ability to treat poison - arrow wounds that have the potential to draw out the poison when applied to the injury site. Arrowroot is also known by other common names such as Arrowroot Plant, True arrowroot, West Indian arrowroot, West Indian reed, St. Vincent arrowroot, Bermuda arrowroot, Maranta, Obedience plant.
In the Indian subcontinent, it goes by the name Ararutkilangu in Tamil, Kua, Ararut-kizhangu, Koova in Malayalam, Ararut-gaddalu, Palagunda in Telugu, Koove-hittu in Kannada, Araaruta in Hindi, Oriya and Punjabi and Tavakria in Marathi, Ararut, Jakhur, Jukhur in Bengali and Sita Tavakshira in Sanskrit.
Ayurveda Uses Of Arrowroot
The holistic science of Ayurveda values the arrowroot plant for treating wounds and as an antidote to toxins. Aarota is sweet (Rasa) and cool in effect (Virya) which has the natural potency to pacify Pitta and Vatta dosha, while it offers the body nourishment, and strength, improves the quantity of sperm, and maintains electrolyte balance.
The natural cooling traits of arrowroot powder support to soothe irritation and inflammation. While it also has the potential to absorb excessive oil secretion in the skin, clear off clogged pores, and rejuvenate the skin’s complexion.
Some of the potent Ayurveda and medicinal properties of arrowroot include alexeteric that thwarts toxin and infection, anti-dysenteric relieves and averts stomach upset, aphrodisiac stimulates sexual drive, antipyretic subsides fever, depurative works as a purifying agent and hypocholesterolemic diminishes cholesterol levels of the blood.
Ayurvedic health practitioners recommended having about 10-30 grams of arrowroot powder daily, boiled in milk or water to heal health maladies.
Nutritional Facts
Arrowroot is a good source of carbohydrates, proteins, and other vital nutrients that delivers a magnitude of medicinal and therapeutic benefits. It is a starchy root vegetable that is quite similar to yam, cassava, and sweet potato unlike other starchy foods though high in carbs, it is also imbued with essential nutrients. Arrowroot also provides 5 grams of protein per serving than other tubers, which supports normal growth and development. Aside from these, it also packs with folate (vitamin B9), which is essential during pregnancy for preventing birth defects and DNA formation.
Nutritional Value Per 100 gram Of Raw Arrowroot Contains:
Energy 271 kcal
Protein 4.24 g
Total lipid 0.2 g
Carbohydrate 13.39 g
Fiber 1.3 g
Calcium 6mg
Iron 2.22mg
Magnesium 25 mg
Phosphorus 98 mg
Potassium 454 mg
Sodium 26 mg
Zinc 0.63 mg
Copper 0.12 mg
Manganese 0.17 mg
Selenium 0.7mcg
Vitamin C 1.9 mg
*Source As Per The USDA
Health Benefits Of Arrowroot Powder
Supports Weight Loss
Starchy vegetables and refined flours are always considered to be a big no for shedding weight, but arrowroot powder is gaining huge popularity and tops the list in this category. Arrowroot powder encompasses 32% resistant starch and huge amounts of insoluble fibre that slow the rate of gastric emptying time and keep you satiated. This helps to regulate your appetite and leads to weight loss. It is also a good source of protein that aids feelings of fullness, curbs unwanted hunger pangs and cuts down the calorie intake.
Also Read: Which Is The Healthiest Flour For Weight Loss and Why?
Promotes Digestion
Arrowroot powder acts as a potent digestive stimulant and is effective in regulating bowel movement. The natural demulcent effect and high starch content work as a mild laxative that eases irritable bowel syndrome and celiac diseases. Moreover, it is also used as an effective traditional remedy for treating diarrhoea and other gastrointestinal anomalies.
Gluten-free Starch
Are you allergic to gluten? Here is your best bet-arrowroot! Arrowroot flour serves as a healthy alternative to wheat flour. The presence of resistant starch in arrowroot makes it suitable for gluten-free diets, treats diarrhoea and bolsters immune health. This versatile flour replaces corn starch and blends easily with all types of flour like almond flour, coconut flour or tapioca flour for baking bread, cakes, cookies and other delicacies.
Powerhouse of B-vitamin
B-complex vitamins play a key role in performing several bodily processes and functions. Arrowroot, laden with B-vitamins –riboflavin, niacin and folate. Niacin is highly beneficial for boosting good cholesterol (HDL) levels and lowering the risk of heart disease. While deficiency of niacin leads to Pellagra, a disorder categorised by diarrhoea, dementia, dermatitis and death can be effectively combatted by adding this incredible flour to the meal plan.
Furthermore, arrowroot has huge volumes of folate about 338 mcg per serving, facilitating red blood cell formation, cell division and growth and treating anaemia. Apart from this, folate is vital for the normal growth and development of the foetus and prevents neural tube defects in infants.
Promotes Sleep
Struggling with sleep disorders or insomnia? Ensure your diet meets the recommended dose of magnesium levels. Arrowroot heaped with high magnesium content provides you with about 25 mg of magnesium per 100 g serving. Adding this amazing flour to your regular diet plan can help enhance the duration, quality, and tranquillity of a 
good night's sleep.
Augments Heart Health
Potassium is a vital mineral required for the maintenance of fluid balance in the body. Being a vasodilator, the richness of potassium in arrowroot dilates the blood vessels and arteries. This is crucial to regulate blood pressure and lowers the risk for heart attack, atherosclerosis, and stroke. Additionally, the bioactive compounds such as alkaloids, phenolic compounds, flavones and saponins in arrowroot aids in reducing cholesterol levels and maintaining lipid profile in dyslipidaemia patients. Include arrowroot as part of a healthier diet regimen to reap its incredible incentives for boosting cardiac health.
Also Read: Jowar: Nutrition, Health Benefits, Ayurvedic Uses, Uses For Skin, Weight Loss And Recipes
Improves Circulation
Arrowroot is bestowed with a wealth of nutrients including B complex vitamins, iron and copper are essential for red blood cell formation and maintaining blood flow to the vital organs. When vital organs and muscles are supplied with a good flow of blood it averts fatigue, weakness, and anaemia. Apart from this, increased blood circulation to the nervous system enhances cognition, memory, and brain power. Arrowroot-based health drinks are a great workout energy booster that uplifts stamina and endurance.
Treats Athlete’s Foot
Athlete’s foot is a fungal infection of the feet, that develops when the foot is exposed to dirty water for a long time or wearing shoes throughout the day. Arrowroot powder when applied topically can efficiently treat an athlete’s foot, which is attributed to its strong antibacterial and antifungal traits.
Improves Kidney Health
A noteworthy amount of potassium present in arrowroot aids in clearing waste and toxins from the kidney. This is crucial to regulate blood pressure and ensure optimal kidney function. Beside these, the anti-inflammatory properties of arrowroot powder help in treating bladder and urinary tract infections.
Enhances Skin Health
Arrowroot enriched with skin-healing nutrients like vitamins, antioxidants, and protein, treat blemishes, acne scars, rashes, and pigmentation. Using an arrowroot-based face mask is valuable for restoring dead skin cells and bringing back the natural glow and radiance. Furthermore, arrowroot powder laden with bioactive compounds is widely used in beauty care products that help sustain moisture and nourish the skin from deep within.
Arrowroot Vs Corn Starch
Corn starch is a pure starch obtained from the endosperm of the corn kernel. It is used as a great thickening agent and requires less cooking time. It has a glossy appearance and makes the food cloudy and opaque when added to sauces, making it perfect for stir fry, sweet sauces, and fillings. It is also suited for cooking dishes at high temperatures.
Arrowroot starch is used largely in gluten-free cooking and is naturally GMO-free. It is an ideal alternative for corn starch in sauces that have acidic ingredients or products that need to be frozen. Arrowroot gives a glossy texture and a silky feel. In addition, it is easily digestible and preferred over flour for corn starch.
Arrowroot Powder Vs Tapioca Flour
Both plants are similar in that they come from tropical tubers, but arrowroot starch is obtained from Marantha arundinacea plant, while tapioca is derived from the cassava tuber. These starches thicken effectively and rapidly, and arrowroot holds its thickness in dishes that are frozen and thawed. Tapioca does not retain up to freezing and foods containing tapioca have odd textures when thawed.
Another major difference is that tapioca is better for long cooking than arrowroot, when arrowroot is exposed to heat for longer periods it loses its thickening ability, and the liquids return to a thin, watery state.
Arrowroot is best used for thickening sauces, and making puddings, and can easily blend with other starches, to make a wheat flour substitute for cakes. On the other hand, tapioca starch is a beneficial component in dishes that need to be moist and chewy and a great option for pie fillings since it can withstand heat for a longer duration than arrowroot.
Also Read: Tapioca Gets Popular Again For Its Gluten-Free Goodness
Arrowroot Recipes
Arrowroot can be used in various forms be it thickening sauces and soups or as a binding agent in both sweet and savoury dishes. Arrowroot flour is usually consumed during religious fasting instead of cornstarch and other flour.
Arrowroot flour is added to soups, cand urries to make them thick and give a proper smooth consistency. It is important to make a slurry with water and flour, and then mix it till there are no lumps and add to the gravy. If you add the flour directly to a hot liquid, it will immediately form lumps and will not give a smooth texture. Being a gluten-free flour, arrowroot is largely used for baking gluten-free bread and biscuits.
Arrowroot is a versatile ingredient, and it can be cooked in numerous ways. Try these easy, delicious recipes to relish the wholesome benefits of this nutrient-dense flour.
Arrowroot Nut Cookies
Arrowroot biscuit is a tea-time snack that is relished by one and all in the family, with its simple yet delicious taste.
Ingredients
1 cup all-purpose flour
½ cup arrowroot flour
½ teaspoon baking powder
¼ teaspoon salt
1 egg
¼ cup softened, butter
½ cup sugar
¼ cup chopped almonds and walnuts
½ teaspoon vanilla extract
Method:
Preheat oven to 350 degrees F and grease baking sheets.
Beat butter and sugar until smooth and then beat in egg and vanilla essence.
Mix all-purpose flour, arrowroot flour, baking powder, nuts, and salt. Add to butter mixture and blend well. Divide dough in half-inch thick.
On a floured surface, roll half the dough out 1/8 thick and cut into 2 ½ inch rounds. Transfer the shaped dough to a baking sheet, and prick with a fork.
Repeat the same process with the remaining dough.
Bake in preheated oven until edges are golden brown for 8 to 10 minutes.
Nutritional Fact
Arrowroot flour abounds with an impressive source of thiamine, niacin, pyridoxine, and minerals including iron, magnesium, and copper can be best relished by diabetic and heart patients. Huge volumes of antioxidants, vitamin E, and omega fatty acids in nuts enhance brain power, cognition, and memory. It also serves as a healthy cookie for ones with gluten intolerance and celiac disease.
Arrowroot Pudding
Arrowroot pudding is a simple and amazing desert for naturally cooling the body during the sweltering summer.
Ingredients
3 cups milk
3/4 cup arrowroot powder
1/2 cup sugar
1 tbsp grated coconut
3 tsp ghee
1/2 tsp cardamom powder
Method
Blend the arrowroot powder in half a cup of milk without forming lumps.
Boil the remaining milk add the powder mixture and stir continuously for 5 minutes.
Now add sugar and continue stirring for another 10 minutes, be careful not to burn at the bottom.
Add the ghee, coconut and cardamom powder, and blend all the ingredients well.
Switch off the flame and trans into a greased mould.
Refrigerate for 1-2 hour and serve chilled.
Nutritional Fact
The rich array of B vitamins aids in energy production, being an abundant source of fibre and protein keeps you satiated, controls hunger pangs and aids in losing weight. Milk is a great source of calcium and protein strengthens bones and maintains overall health. Coconut is an amazing source of healthy monounsaturated fatty acids that confers to boost heart and gut health.
Side Effects
There are no contraindications when it comes to consuming arrowroot. It is a naturally occurring starch and is generally safe for consumption for all age groups of people in prescribed amounts. However, excess amounts may result in some adverse effects. When using as a natural remedy to ease diarrhoea, it should not be taken with any medication for diarrhoea, as this may lead to constipation.
Frequently Asked Questions
What are the uses and benefits of arrowroot powder?
Uses:
It helps in thickening soups, sauces, and desserts.
In gluten-free baking as a flour substitute.
For soothing irritated skin when applied topically.
It is used as an age-old natural wonder for curing diarrhea and stomach discomforts.
Benefits:
Packed with essential nutrients like potassium, iron, and B vitamins support to augment overall health.
Easily digestible, making it ideal for people with sensitive stomachs.
It may boost immunity due to its natural prebiotic properties.
Does arrowroot raise blood sugar?
Arrowroot has a low to moderate glycemic index, meaning it does not cause rapid blood sugar spikes. It is often considered safe for people with diabetes when consumed in moderation.
Is arrowroot good for kidneys?
Arrowroot is gentle on the kidneys and is often recommended for those with kidney issues due to its easy digestibility and low protein content, which reduces the burden on kidney function.
What is arrowroot called in India?
In India, arrowroot is commonly known as "Ararot" (Hindi) or "Koova" (Malayalam).
Is arrowroot good for the liver?
Yes, arrowroot may benefit liver health due to its natural antioxidants and ability to soothe digestive issues. It indirectly supports liver function by reducing inflammation and toxin load in the body.
Conclusion:
Arrowroot abounds with an impressive profile of essential nutrients and bioactive compounds that are beneficial not only for growth and development but also bolster immunity, promote digestion and control diabetes. Being a gluten-free starch, arrowroot is a perfect cereal to combat celiac disease, and gluten intolerance and enhance overall health. This humble tuber has been used since time immemorial for its magnitude of health benefits and natural healing properties. Add this healthy gluten-free starch to your regular meal plan to reap the wellness incentives and also add variety to your staple diet.
(This article is reviewed by Preeti Sharma, Wellness Expert)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Research Notes: Benefits and Possible Food Applications of Arrowroot (Maranta Arundinaceae L.)
https://www.tandfonline.com/doi/full/10.1080/15428052.2020.1791295
