Arrowroot, scientifically known as Maranta arundinacea, is a tropical plant valued for its starchy rhizomes. While it may be native to South America, Indians have been using it for generations. It has been advocated for by grandmothers to boost a newborn’s health. Most new Indian parents use arrowroot powder thanks to their strong allegiance to superfoods. This root vegetable is processed into arrowroot flour, offering a range of nutritional and health benefits. It is a versatile ingredient in both sweet and savoury dishes.
What is Arrowroot?
Arrowroot is a starch extracted from the cream-colored rhizomes (an underground stem) of the Marantaceae family of plants. Technically, arrowroot is not a plant that can be grown by planting seeds. The roots of the plant are washed and dried before extracting the pulp, which is further filtered. The starch then settles at the bottom of the vessel. The dried form of this starch becomes the powder. In India, it is usually grown in Uttar Pradesh, West Bengal, Assam, Bihar, and Kerala. The ideal time to grow this crop is between the summer months of May and June, and it can be harvested in November or December.
It goes by different regional names like Koova in Malayalam, Araruta in Hindi, Ararutkilangu in Tamil, and Jukhur in Bengali. Arrowroot can serve as a healthier alternative to corn or other starches used in items like cakes, pasta, and breads. You may add it to rice water or mashed veggies. Arrowroot is also helpful during an infant’s teething troubles. Hard biscuits made of arrowroot can be an ideal and healthy replacement for plastic teethers.
Nutritional Profile of Arrowroot
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:
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- 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
Health Benefits of Arrowroot
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. The bioactive compounds in arrowroot such as carbohydrate, amino acids, phenolic compounds, alkaloids and gum helps in controlling cholesterol as well. The copper and iron in arrowroot make red blood cell components healthy, preventing fatigue.
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.
Digestive Health
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. The resistant starch or fiber further helps in regulating bowel movements. Arrowroot powder can also help treat diarrhea in infants. But it is advisable talking to a pediatrician before starting an arrowroot based diet. Arrowroot has been used as a home remedy for digestive disorders for years. Recent research has indicated that there may be a medical basis for using arrowroot to combat diarrhea and irritable bowel syndrome. One preliminary study showed that arrowroot helped reduce diarrhea and ease stomach cramps. However, this study was quite small, using only 11 subjects, and more studies are required for definitive proof of these findings.
Gluten-Free Alternative
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. Arrowroot is gluten-free and easy to digest, and is therefore a viable diable option for people with celiac disease. With this condition, the body is unable to break down gluten, which is a protein that is found in wheat, rye and barley.
Rich in B-Vitamins
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.
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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.
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.
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.
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.
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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. 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.
Arrowroot in Ayurvedic Medicine
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. 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.
Arrowroot vs. Other Starches
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.
Culinary Uses of Arrowroot
Arrowroot is a versatile ingredient, and it can be cooked in numerous ways. 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 suitable for vegans and those following a gluten-free diet.
Arrowroot Recipes
Here are a couple of 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.
Potential 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. Arrowroot allergies have side effects similar to those of other types of food allergies. They can range from moderate to severe, depending on how sensitive the individual is to the allergy. These responses can occur immediately or within a few hours of digesting arrowroot-containing foods.
- Mild Side Effects: Arrowroot allergies can cause mild side effects such as itching and swelling of the mouth, cheeks, lips, or tongue also hives and stomach discomfort. These symptoms, while unpleasant, are usually not life-threatening. However, get in touch with a doctor if you notice any such symptoms.
- Severe Side Effects: Severe side effects are not that common. However, it can be life-threatening. These include difficulties in breathing, low blood pressure, dizziness, and loss of consciousness. Moreover, dangerous reactions, such as Anaphylaxis, require immediate medical attention.