Arrowroot
Category: Vegetables & Vegetable Products Method: Raw
Nutrition Highlights
Serving Size
Calories
78
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 64 (82.5%) |
| Protein | 20 (26.1%) |
| Fat | 2.2 (2.8%) |
| Total | 78 (100%) |
Serving: 1 cup, sliced [120g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 97 (80.8%) |
| Carbohydrate | 16 (13.4%) |
| Protein | 5.1 (4.2%) |
| Ash | 1.7 (1.4%) |
| Fat | 0.2 (0.2%) |
| Total | 120 (100%) |
Serving: 1 cup, sliced [120g]
Benefits
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Arrowroot is a good source of carbohydrates and provides a good source of energy
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It is easily digestible and gentle on the stomach making it suitable for people with digestive issues
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Arrowroot contains no fat, cholesterol or sodium. It is gluten-free making it suitable for people with celiac disease or gluten sensitivity
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Arrowroot acts as a thickening agent and can be used to thicken sauces, soups and desserts without significantly increasing the calories
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Arrowroot powder contains small amounts of minerals like calcium, phosphorus and iron
Risks
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Arrowroot is generally considered safe but may cause mild digestive issues like gas and bloating in some people if consumed in large amounts
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Storage of arrowroot powder for long periods may reduce its nutritional value as it contains no fat or protein to protect vitamins and minerals from degradation
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Arrowroot powder contains no protein, fat or fiber so should be consumed along with other whole foods to provide balanced nutrition
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Arrowroot powder contains a very small amount of oxalates that could potentially cause issues for people with kidney stones or hyperoxaluria
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Arrowroot powder has a very low glycemic index but provides mainly carbohydrates with no other nutrients so is not a complete food if consumed on its own
Additional Information
Arrowroot, raw, is a versatile and nutrient-rich food product that offers several nutritional benefits. Derived from the rhizomes of the arrowroot plant (Maranta arundinacea), arrowroot is commonly used as a thickening agent in various culinary preparations. Let's explore the primary attribute and additional secondary attributes of arrowroot to understand its nutritional profile comprehensively.
The primary attribute of arrowroot is its high starch content. Starch serves as a valuable source of energy for the body, making arrowroot an excellent choice for individuals seeking a quick and easily digestible source of carbohydrates. This makes it particularly beneficial for athletes, individuals with high energy demands, or those recovering from illness.
Additionally, arrowroot is gluten-free, making it suitable for individuals with gluten sensitivities or celiac disease. It serves as an excellent alternative to wheat flour or other gluten-containing thickeners.
Arrowroot also offers several secondary attributes that contribute to its nutritional value. Firstly, it is low in fat and cholesterol, making it a heart-healthy choice. Consuming low-fat and cholesterol-free foods can help maintain healthy blood cholesterol levels and reduce the risk of cardiovascular diseases.
Moreover, arrowroot is a good source of dietary fiber. Fiber plays a crucial role in maintaining a healthy digestive system. It aids in regular bowel movements, prevents constipation, and promotes the growth of beneficial gut bacteria. Incorporating arrowroot into your diet can contribute to a healthy digestive tract.
Furthermore, arrowroot is rich in essential minerals such as potassium, iron, and phosphorus. Potassium is vital for maintaining proper heart function and regulating blood pressure. Iron is necessary for the production of red blood cells and preventing iron-deficiency anemia. Phosphorus is involved in various physiological processes, including bone health and energy metabolism.
Despite its numerous nutritional benefits, there are a few risks associated with arrowroot. Firstly, arrowroot is relatively low in protein. While it can provide energy through carbohydrates, individuals relying heavily on arrowroot as a primary food source may need to ensure they are obtaining adequate protein from other dietary sources.
Another consideration is that arrowroot, when consumed in excessive amounts, can lead to an increase in blood sugar levels. Individuals with diabetes or those monitoring their blood sugar levels should be cautious and consume arrowroot in moderation.
Lastly, although rare, some individuals may be allergic to arrowroot. Allergic reactions can range from mild symptoms such as skin rashes to more severe reactions like difficulty breathing. If you have a known allergy to arrowroot or other related plants, it is advisable to avoid consuming it.
In conclusion, arrowroot, raw, offers several nutritional benefits. Its primary attribute of high starch content makes it an excellent energy source, while its secondary attributes include being gluten-free, low in fat and cholesterol, high in dietary fiber, and rich in essential minerals. However, individuals should be mindful of the potential risks associated with low protein content, blood sugar level fluctuations, and allergic reactions. As with any food, moderation and individual considerations are key to incorporating arrowroot into a balanced and healthy diet.