5 minutes
Arrowroot is an ingredient that some use as a home remedy. Here we tell you how it is used nutritionally, what it contributes and its benefits.
Arrowroot, also known as Maranta arundinacea, is a rhizome that it is usually consumed in powder form as flour. The plant has thin aerial stems, with branches and can reach a meter in height. From a nutritional perspective, it is known for its high content of easily digestible proteins and starch.
Beyond a food, it has other uses such as dry shampoo, deodorant, makeup and powder. In this article we will take an in-depth look at arrowroot, its properties and uses in the kitchen.
Arrowroot Nutrition Facts
120 grams of raw arrowroot cut into slices they contain 5 grams of protein. This does one of the tubers with more protein compared to other similar ones, like yams, which have 2 grams of protein; or cassava, which has 3.2 grams. Regarding calories, it provides 78 and 16 grams of carbohydrates. Fiber provides 2 grams and does not contain fat.
Folic acid provides 102% of the required daily value. As well as 17% phosphorus, 15% iron and 11% potassium.
Arrowroot properties
Arrowroot has properties that have been exploited over the years. We explain some of them and analyze whether the scientific evidence confirms them.
1. Strengthens the immune system
In a study performed on mice that were fed arrowroot for 14 days, it turned out that the tuber extract stimulated the production of immunoglobulins (especially IgM). In addition, interferon production improved.
IgM is the first antibody made to fight infection. Interferon, for its part, is a protein produced in response to various pathogens, such as viruses, bacteria, parasites and even cancer cells.
2. It would have the ability to combat diarrhea
According to a study practiced on 11 people with diarrhea, who were given 2 teaspoons of arrowroot powder 3 times a day, there would be evidence of the astringent effect of the food. On the research, participants experienced less diarrhea and abdominal pain.
Since it is high in starch, this can increase the consistency and size of your stool. It would also help the body to rehydrate. When episodes of diarrhea, there is a loss of water and electrolytes that, especially in children, is dangerous.
3. Adaptable to a gluten-free diet
People with an intolerance or allergy to gluten have an immune reaction when ingesting gluten, which damages the small intestine. Gluten is a protein found in wheat, barley, and rye.
The only way to treat these people is with a protein free diet. Arrowroot is naturally gluten-free. Therefore, it is a substitute for wheat flour.
4. Contains resistant starch
Resistant starch has beneficial effects on intestinal health. One of the main ones is that it works as a prebiotic.
Starch that is not absorbed in the small intestine reaches the colon. There it is fermented by the bacteria that live in the tube, generating gases such as butyrate, which is the main energy source of the epithelial cells of the colon and allows regulating the intestinal barrier.
5. It would help to lose weight
Another benefit of resistant starch is that helps you lose weight because it acts in a similar way to fiber. People eat less because they are satisfied longer.
A study revealed that the more colonic fermentation there is, the higher levels of satiety hormones are released. This is how hunger is regulated.
Arrowroot uses
In the kitchen, arrowroot flour has wide uses. It is used as a substitute for corn or wheat flours. As it has an almost insipid taste, it is applied as a thickener in sauces, soups and stews. In addition to improving the texture in desserts.
As it is gluten-free, it is used to prepare baked products (bread, cookies and cakes) in diets for celiac patients.
How to add arrowroot to your diet
There are different ways to prepare it and it all depends on what you want to do. To use as a thickener you can dissolve the arrowroot in cold water and mix it well. Then boil and remove from heat. If you are going to use it in sauces, put one tablespoon for every 250 milliliters of water.
If what you are going to do is a jelly or you want to give a creamy consistency, use 2 tablespoons for every 250 milliliters of liquid. To use it, it must become a suspension, so that it agglutinates.
It is added at the end of each mix, so that the prolonged heat of the preparation achieves that it decomposes. It serves to combine with acidic ingredients and resists freezing. It is not recommended to use it with dairy.
Arrowroot Turkey Sauce
For this sauce you need the following ingredients:
- Turkey fat and juices from the turkey tray.
- Arrowroot flour.
- Salt and pepper.
- Water.
When having the turkey roast, put the juices in a cup. Let it rest and when the fat rises to the top of the cup, remove it. Put it in a pan. Mix the arrowroot flour with water until smooth and dissolved..
Beat the mixture and cook over medium heat. Add a quarter cup of the fat. Discard the rest. Continue beating for 5 minutes, until thickened. Add salt and pepper.
Try arrowroot
Arrowroot has numerous benefits for your diet; you just have to learn how to use it and apply it in your sauces, desserts and stews. Use a few tablespoons and give your body the nutrients it can provide.
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