Arrowroot health benefits and nutrition facts
In India, a common remedy for an upset stomach is arrowroot powder. A quick porridge made of this starch is potent enough to stop any big tummy trouble. But arrowroot powder has many more applications, both culinary and therapeutic. Here's a quick look at this indispensable starch.
What is arrowroot?
Arrowroot is a tuber crop that was first grown in Indonesia. The name arrowroot comes from the word aru-aru from the Arawak people of the Caribbean. There's an alternate theory that the name is inspired by the fact that arrowroot was believed to draw out the poison from injuries caused by poisonous arrows.
Therefore, it's often consumed as a remedy for dysentery or diarrhoea. Arrowroot flour is commonly used as a thickener for puddings, sauces and baked food items.
Functionally, arrowroot is similar to cornstarch because it is used as a thickening agent. It also adds crunch to fried foods if it is added to the batter. It has no discernable flavour, making it an ideal additive that does not alter the taste of the food.
However, unlike cornflour, refined flour and other thickening agents, arrowroot does not turn the liquid cloudy. When it's heated, it turns into a clear transparent gel. It also thickens faster, at a lower temperature than cornflour.
Another salient feature is that as a thickener, it does not get weakened by acidic ingredients. It is not affected by freezing and has a more neutral taste. However, it does not mix well with dairy products, which could turn the mixture slimy.
It is also consumed as a wheat substitute for people who have gluten intolerance. It's a starch-rich tuber so it's high in carbs but low in proteins.
Many vrat-special foods are made with arrowroot powder during the fasting season when grains and cereals are eschewed.
Arrowroot nutrition
100 grams of arrowroot contains the following nutrients:
Nutrients
| Measure (Daily Value)
|
Calories
| 65
|
Total fat
| 0.2 gm (0%)
|
Saturated fat
| 0 gm (0%)
|
Cholesterol
| 0 mg (0%)
|
Sodium
| 26 mg (1%)
|
Potassium
| 454 mg (12%)
|
Total carbohydrates
| 13 gm (4%)
|
Dietary fibre
| 1.3 gm (5%)
|
Protein
| 4.2 gm (8%)
|
Vitamin C
| 3%
|
Calcium
| 0%
|
Iron
| 12%
|
Vitamin D
| 0%
|
Vitamin B6
| 15%
|
Cobalamin
| 0%
|
Magnesium
| 6%
|
Health benefits of arrowroot
Arrowroot is a high-carb food, which is mainly starch. It is easily digestible and is prescribed as a remedy for stomach upset.
It's a rich source of micronutrients like folate, phosphorus, iron and potassium. While it only has a small amount of protein, compared to other tubers, arrowroot has a better protein profile.
Since it contains no gluten, arrowroot is a good substitute for wheat flour, which can aggravate digestive problems like IBS and celiac disease. Following are some of the health benefits of arrowroot.
- Aids weight loss
- Remedy for diarrhoea
- Easily digestible
- Good for the immune system
- Gluten-free
- High in folate
- Promotes heart health
- Reduces risk of cancer
- Prevents foetal defects
Good for weight loss: Arrowroot powder can be a good weight-loss food because it mostly comprises resistant starch that the body cannot break down easily. It, therefore, promotes a feeling of fullness, leading to appetite suppression and weight loss.
Treats diarrhoea: Arrowroot powder is an age-old remedy for diarrhoea, especially in Indian households. A quick porridge made of arrowroot can effectively treat digestive disorders and prevent dehydration and loss of electrolytes.
Rich in folate: Arrowroot is a great source of vitamin B9 or folate. This critical micronutrient is important to prevent neural tube defect, spina bifida and anencephaly in embryos. It also prevents the risk of certain cancers like skin cancer and squamous cell carcinoma. Folate also keeps the heart healthy by reducing levels of homocysteine.
References:
1. Kumalasari, I. D., Harmayani, E., Lestari, L. A., Raharjo, S., Asmara, W., Nishi, K., & Sugahara, T. (2012). Evaluation of immunostimulatory effect of the arrowroot (Maranta arundinacea. L) in vitro and in vivo. Cytotechnology, 64(2), 131–137. https://doi.org/10.1007/s10616-011-9403-4
2. Matta Fakhouri, F., Nogueira, G. F., de Oliveira, R. A., & Velasco, J. I. (2019). Bioactive Edible Films Based on Arrowroot Starch Incorporated with Cranberry Powder: Microstructure, Thermal Properties, Ascorbic Acid Content and Sensory Analysis. Polymers, 11(10), 1650. https://doi.org/10.3390/polym11101650Disclaimer:
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