Arrowroot: Health Benefits, Nutrition, How to Eat & Recipes

Arrowroot is high in fiber and can be used add bulk to the stool and regulate bowel movements. It is often used as a home remedy for constipation, diarrhea and irritable bowel syndrome.

Arrowroot is also high in resistant starch, which is a type of carbohydrate that is not fully broken down in the gut. Like fiber, it can help to manage appetite throughout the day, promoting weight loss.

Arrowroot is widely available and can be purchased in grocery stores (in the backing or natural food sections), in health supplement stores or online. It should be consumed as approved by your doctor or registered dietitian.

Health benefits

Arrowroot benefits include:

1. Preventing diabetes

Because it is high in fiber, arrowroot can help to regulate blood glucose levels. It can be beneficial for preventing insulin resistance and diabetes, as well as managing blood sugar levels in confirmed diabetics.

2. Maintaining gut health

Arrowroot contains resistant starch, which is a type of fiber that our healthy gut bacteria uses as fuel. This starch plays a role in ensuring balanced intestinal flora, which is essential for balancing the intestinal flora and inhibiting the growth of cancer cells.

Arrowroot also helps to add bulk to the stool and regulate the frequency of bowel movements, and can therefore be used to treat constipation, diarrhea and IBS.

3. Promoting weight loss

Because of its high fiber and resistant starch content, arrowroot also helps to keep you full and reduce hunger throughout the day. This can reduce overeating and promote weight loss.

4. Lowering cholesterol

The fiber that is naturally found arrowroot reduces the absorption of fat in the gut, which can play a role in maintaining your total cholesterol and LDL levels within normal levels. Therefore, it is a great addition to your diet if your looking to lower your risk for atherosclerosis, heart attack and stroke.

5. Boosting immunity

Arrowroot contains fiber and resistant starch, which are compounds that feed your healthy gut bacteria. This can help to improve immune system functioning and help to eliminate harmful bacteria.

Nutritional information

The following table outlines the the nutritional information for 100 g of raw arrowroot and 100 g of arrowroot flour:

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. Check-out other gluten-free foods that are safe for celiac disease and other gluten-free diets.

How to eat

Arrowroot can be consumed in its natural form or added to stews or soups. This root can also be ground to a flour and used in recipes for cakes, breads, pancakes, cookies and porridge.

Tasty recipes 

Check-out some healthy arrowroot recipes below:

1. Arrowroot porridge with fruit

Ingredients:

• 1 teaspoon of brown sugar
• 1 tablespoon of arrowroot starch
• 1 cup of milk or plant-based milk (e.g. almond or soy)
• 1 pinch of cinnamon
• Chopped fruit, as desired

Directions:

Pour the sugar, arrowroot and milk into a pot and stir until dissolved. Cook the mixture over medium heat, continuously stirring until you have reached your desired consistency. Once cooled, sprinkle with cinnamon and top with chopped fruit. 

2. Arrowroot and coconut cookies

Ingredients:

• 600g of arrowroot flour
• 4 eggs
• 2 tablespoons of butter
• 1 cup of grated coconut
• 1/2 cup of brown sugar, or 2 teaspoons of any sweetener

Directions:

Place the eggs, sugar and butter in a blender and mix until smooth. Add the grated coconut and arrowroot, stirring with a spoon or spatula. Using your hands, form small balls with the dough and then flatten them using a fork. Place the cookies on a greased baking sheet and bake in a preheated oven at 255ºF (or 180ºC) for 20 to 25 minutes. Wait for the cookies to cool and serve.

3. Arrowroot Crepioca

Ingredients:

• 2 eggs;
• 3 tablespoons of arrowroot starch;
• salt and oregano to taste.

Directions:

In a bowl, mix the eggs and arrowroot starch well with a fork. Then cook the dough in a non-stick frying pan, previously heated, for 2 minutes on both sides. It is not necessary to add any type of oil. This crepioca can be served plain, or filled with cheese and fruit jelly, for example.