Arrowroot: Health benefits, nutrition, uses, and FAQs Health ConditionsHealth ConditionsAlzheimer's & DementiaAnxietyArthritisAsthma & AllergiesBreast CancerCancerCardiovascular HealthCOVID-19Dermatology & SkincareDiabetesEnvironment & SustainabilityExercise & FitnessEye HealthHeadache & MigraineHealth EquityHIV & AIDSHuman BiologyInflammatory Bowel DiseaseLeukemiaLGBTQIA+Men's HealthMental HealthMultiple Sclerosis (MS)NutritionParkinson's DiseasePsoriasisSexual HealthWomen's HealthDiscoverNewsLatest NewsOriginal SeriesMedical MythsHonest NutritionThrough My EyesNew Normal HealthPodcastsHow to understand chronic painWhat is behind vaccine hesitancy?The amazing story of hepatitis C, from discovery to cureNew directions in dementia researchCan psychedelics rewire a depressed, anxious brain?Why climate change matters for human healthToolsGeneral HealthDrugs A-ZHealth HubsHealth ToolsBMI Calculators and ChartsBlood Pressure Chart: Ranges and GuideBreast Cancer: Self-Examination GuideSleep CalculatorHealth ProductsAffordable Therapy OptionsBlood Pressure MonitorsDiabetic SuppliesFitness TrackersHome GymsGreen Cleaning ProductsHow to Shop for CBDQuizzesRA Myths vs FactsType 2 Diabetes: Managing Blood SugarAnkylosing Spondylitis Pain: Fact or FictionConnectAbout Medical News TodayWho We AreOur Editorial ProcessContent IntegrityConscious LanguageNewslettersSign UpFollow UsMedical News TodayHealth ConditionsDiscoverToolsConnectSubscribe What to know about arrowrootMedically reviewed by Katherine Marengo LDN, R.D., Nutrition — By Louisa Richards on July 29, 2022Arrowroot is a starchy vegetable that people use as a thickener in desserts and baked goods. It may have additional health benefits for people following a gluten-free diet or those managing their blood sugar and weight. This article discusses arrowroot in further detail, including its benefits, nutritional value, and uses. The article also answers some common questions about arrowroot. For more science-backed resources on nutrition, visit our dedicated hub. What is arrowroot Share on PinterestMuhammad Arbangin/Getty ImagesArrowroot (Maranta arundinacea) is a plant that mainly grows in tropical forests in the Caribbean, Indonesia, Sri Lanka, and other areas in the tropics. It has long fibrous roots with tuberous rhizomes (underground stems). People in the food industry use the starchy rhizomes of arrowroot to make thickeners and stabilizers. Additionally, manufacturers use the fibrous waste to make paper products and other items. As well as being a valuable ingredient in food production and cooking, arrowroot may have some nutritional benefits. Health benefits of arrowroot Arrowroot may provide a number of benefits for a person’s health. Easily digestible low calorie and high protein According to an older 2014 review, arrowroot is easily digestible and may benefit older adults and young children. Additionally, studies suggest that arrowroot flour is a good source of dietary fiber that may benefit the digestive and immune systems. Other research indicates that arrowroot has fewer calories and more protein than other tuberous vegetables such as potatoes, yams, and cassava. Therefore, arrowroot may be beneficial in helping people to manage their weight and for those with digestive disorders. Gluten-free Arrowroot is a naturally gluten-free food. Studies suggest that arrowroot flour may be helpful for those who are sensitive to gluten or people with celiac disease. People can incorporate arrowroot flour into recipes for baked goods as an alternative to other flours, such as wheat, that contain gluten. Furthermore, research indicates that the resistant starch in arrowroot may improve gluten-free products’ texture, flavor, and mouthfeel. Learn more about gluten-free diets here. Low glycemic food for weight management Arrowroot is a low glycemic food that may benefit people with diabetes. According to a 2017 study, boiled arrowroot has a glycemic index (GI) of 14. GI is a method of ranking carbohydrates in foods based on how they affect blood sugar. People with diabetes may consume low glycemic foods to help balance their blood sugar. Arrowroot nutrition Arrowroot flour contains the following nutrients per 100 grams (g):NutrientAmountCalories357Protein0.3 gFat0.1 gCarbohydrate88.2 gFiber3.4 gCalcium40 milligrams (mg)Magnesium3 mg Arrowroot uses Arrowroot contains fiber, starch, and biocomposites that have several uses including:thickening and gelling in foodedible and biodegradable films and food packagingmedicines and nutraceutical applicationscosmetics and natural deodorantstextilesbiofuelpulp and paper making Research indicates that arrowroot has high amylose content and can absorb water well. Amylose is a type of starch. Manufacturers use arrowroot as an ingredient in foods such as:biscuitscakespuddingsporridgepie fillingjelliesice creamsoupcondiments Retailers may sell arrowroot as a white, flavorless powder. People can use it the same way as cornstarch for thickening recipes and adding a glossy finish to foods. Because it does not change the color of foods and acidic ingredients do not alter its structure, it is useful in jellies and fruit fillings. Arrowroot is suitable for vegans and those following a gluten-free diet. Frequently asked questions Below are some of the most common questions and answers about arrowroot. Is arrowroot healthy to eat Studies suggest that arrowroot is a healthy source of food. It is easily digestible, gluten-free, and low in calories. In addition, research indicates that it may be helpful for people with diabetes or digestive disorders. What are the side effects of arrowroot There is little research into the side effects of arrowroot. An older 2009 article detailed two cases of toxic hepatitis caused by drinking arrowroot juice. Using arrowroot as an ingredient in recipes is generally regarded as safe. However, if someone uses arrowroot in larger quantities as a remedy, it may cause digestive side effects. A person should speak with a doctor before consuming large amounts of arrowroot. Which is healthier cornstarch or arrowroot Cornstarch and arrowroot are both ingredients that someone may use as a thickening agent in recipes. They have a similar nutritional profile, but arrowroot contains slightly more fiber and water per 100 g than cornstarch. Therefore, it may be more beneficial for digestion and blood sugar balance. Summary Arrowroot is a high starch vegetable that manufacturers use to make arrowroot powder. It is a valuable ingredient in foods and recipes that require thickening or a glossy finish. Additionally, arrowroot has other industrial uses such as making paper, cosmetics, and food packaging. Compared to some other tuberous vegetables, arrowroot contains fewer calories and more protein. It is also suitable for gluten-free diets and may help people with diabetes to balance their blood sugar and manage their weight. People should not consume large quantities of arrowroot without consulting a doctor. Last medically reviewed on July 29, 2022Nutrition / Diet 7 sourcescollapsedMedical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.Aprianita, A., et al. (2014). Physicochemical properties of flours and starches derived from traditional Indonesian tubers and roots. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4252420/Arrowroot flour (2019). https://fdc.nal.usda.gov/fdc-app.html#/food-details/170684/nutrientsCornstarch (2019). https://fdc.nal.usda.gov/fdc-app.html#/food-details/169698/nutrientsDeswina, P., et al. (2020). Development of arrowroot (Maranta arundinacea) as functional food based of local resource. https://iopscience.iop.org/article/10.1088/1755-1315/439/1/012041/pdfKim, S. Y., et al. (2009). Two cases of toxic hepatitis caused by arrowroot juice [Abstract]. https://europepmc.org/article/med/20037269Lestari, L. A., et al. (2017). The development of low glycemic index cookie bars from foxtail millet (Setaria italica), arrowroot (Maranta arundinacea) flour, and kidney beans (Phaseolus vulgaris). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5430171/Tarique, J., et al. (2021). Recent developments in sustainable arrowroot (Maranta arundinacea Linn) starch biopolymers, fibres, biopolymer composites and their potential industrial applications: A review.https://reader.elsevier.com/reader/sd/pii/S2238785421004877?token=582AD12237A227B403D8E791486C2CD572EB2BE2E6A3A1CB828F6620AEB39C95C57B036DE255637E1EB5BE13F4D97EF4&originRegion=eu-west-1&originCreation=20220720170158FEEDBACK:Medically reviewed by Katherine Marengo LDN, R.D., Nutrition — By Louisa Richards on July 29, 2022 Latest newsWhat sets 'SuperAgers' apart? Their unusually large neuronsOmega-3 may provide a brain boost for people in midlifeSeasonal affective disorder (SAD): How to beat it this fall and winterCDC: Monkeypox in the US 'unlikely to be eliminated in the near future'Why are more women prone to Alzheimer's? 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