Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

Reviewed by SIAHMSR

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Arrowroot powder 

   Arrowroot powder is a white powder resembling cornstarch, but its nutritional value is higher than that of cornstarch. Arrowroot (Maranta arundinaceae L.) belongs to Marantaceae family and is a large perennial herb found in tropical forest.

    Arrowroot starch is a healthy alternative for baking foods such as bread, pasta, cakes instead of cornstarch. Arrowroot powder is also commonly used as a thickener in desserts and baked goods.

History of usage of arrow root powder

     The cultivation of arrowroot started as early as 7000 years ago as an indigenous crop of American civilization. It is a perennial herb that grows to 3 to 5 feet in height. Its creeping roots have fleshy tubers (beneath the soil], and its multiple-branched stem, reaching a height of 1.5 metres (5 feet), bears numerous  broad, flat, oval-shaped leaves . 

     Arrow root derived its name from "aru-aru" meaning “meal of meals”, in the Caribbean Arawak language, which was a staple food in the Caribbean cooking. In the Victorian era it was used, as an easily digestible food for children as well as adults who had restrictions for heavy foods. In Burma, arrowroot tubers or artarlut, are boiled or steamed and eaten with salt and oil as a healthy snack.

How arrow root powder is made?

Arrow root tuber or rhizome harvesting begins when the tubers are swollen with starch, just before the plant’s dormancy. The powder making process is laborious & time-consuming. The roots or tubers are gathered & the outer skins are peeled after removing the dirt and soil. Re-washing  of peeled rhizomes and careful peeling of skin; grating to produce coarse pulp; mixing of the pulp with clean water; series of sieving or straining to separate the fiber.

   Now the liquid is allowed to stand still and let the starch out; After removing the starch, mixing it with more water; and resettling overnight. Repeat the process until the water on top is clear. Once top water is clear, strain out all the water and dry the thick substance under sun for a day minimum or in a drying machine [in the factories].After the moisture is completely dried, arrow root powder is ready to pack & use.

Health benefits of arrowroot powder

  Arrowroot powder has numerous health benefits as they are rich in B vitamins- thiamine, riboflavin, niacin, pantothenic acid and important minerals such as calcium, iron, potassium and magnesium.  

It is easily digestible, with low calorie, and high protein. Arrowroot tubers contain about 23% starch. Arrowroot has high amounts of phosphorus, sodium, potassium, magnesium, iron, calcium, and zinc, as well as medium content of phenylalanine and low amounts of fruit and oligosaccharides.

·       Low glycemic food helping weight loss.

Arrowroot powder is rich in starch and fibers. It may not cause a sudden spike in blood sugar. Therefore it can be included in the diet of all those who want to lose weight and remain fit.

·       Improves digestion

The fibers in arrowroot powder help digestion and improves gut health.

·       Improves immune function

Study shows that the arrowroot tuber extracts strongly increase interferon γ production by splenocytes. Also, diet containing arrowroot extracts increased the serum IgG, IgA and IgM levels according to animal studies. These results indicate that the arrowroot tuber extracts have immunostimulatory effects or it helps to boost your immunity status.[2]

·       Gluten -free food

Arrowroot flour serves an alternative to wheat and other gluten rich flours. The presence of resistant starch in arrowroot makes it suitable for gluten-free diets, particularly in gluten sensitive people. Its use in the diet for people with Celiac Disease is being rigorously studied by researchers globally. 

·       B-complex vitamins & niacin help cardiovascular health

Arrowroot powder is rich source of B-vitamins –riboflavin, niacin and folate. Niacin helps to increase good cholesterol (HDL) levels and lower the risk of heart disease. 

·       Helps nervous system development in fetus

Arrowroot powder is an excellent source folate [about 338 mcg per serving], and helps red blood cell formation, cell division and growth and prevents anaemia.

Moreover, folate is important for the normal growth and development of the foetus and prevents neural tube defects in infants. Therefore, it is recommended for pregnant mothers.

·       Strengthens bones and improve cardiac function

Arrowroot is a rich source of magnesium [about 25 mg of magnesium per 100 g serving] .Magnesium is a mineral that supports the bone and heart health. 

·       Helps to reduce diarrhoea

Arrowroot powder is given in water to boost the vitality in dehydrated children having diarrhoea.

·       Reduces blood pressure and supports heart functions

Potassium in arrowroot dilates the blood vessels and arteries and help regulate blood pressure and lowers the risk for heart attack, atherosclerosis, and stroke. Moreover, the alkaloids, phenolic compounds, flavones and saponins in arrowroot aids in reducing cholesterol levels 

·       Arrowroot is a food with low glycemic index and rich in potassium  helpful for diabetics

Researchers are currently focusing on the outcome of including arrowroot flour as an ingredient in healthy snacks for people with diabetes.

    How can you include arrowroot powder in your diet?

·        Arrowroot powder can be used for thickening sauces and soups instead of corn flour.

·       Being a gluten-free flour, arrowroot is largely used for baking gluten-free bread and biscuit.

·        It can be used for making arrowroot milk puddings.

·       It can be used as a health drink for people enervated with diarrhoea.

References

1.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3279578/

2.    https://www.britannica.com/plant/arrowroot

3.    https://en.wikipedia.org/wiki/Arrowroot#:~:text=Cookie%20statement-,Piperno%2C%20D.%3B%20Ranere%2C%20A.%20J.%3B%20Holst%2C%20I.%3B%20Hansell%2C%20P.%20(19%20October%202000).%20%22Starch%20grains%20reveal%20early%20root%20crop%20horticulture%20in%20the%20Panamanian%20tropical%20forest%22.%20Nature.%20Springer%20Nature.%20407%20(6806)%3A%20894%E2%80%93897.%20Bibcode%3A2000Natur.407..894P.%20doi%3A10.1038/35038055.%20PMID%C2%A011057665.%20S2CID%C2%A04429117. 

4.    https://agris.fao.org/agris-search/search.do?recordID=PH2009000923#:~:text=Traditional%20processing%20of%20arrowroot%20involves,allowing%20the%20liquid%20to%20stand

5.    https://www.tandfonline.com/doi/abs/10.1080/15428052.2020.1791295?journalCode=wcsc20

6.    file:///C:/Users/hp/Downloads/Nutritional%20Values%20of%20the%20Rhizome.pdf