Arrowroot: this gluten-free vegetable is suitable for diabetes, promotes weight loss and relieves constipation

Many vegetables are known to improve health and strengthen the body’s abilities. immunity. And every once in a while we discover more of the powerful and sometimes lesser-known vegetables that experts recommend for healthy health. As such, have you ever had arrowroot – a tuberous vegetable – that is best “made into a powder called arrowroot flour”?

The starchy root vegetable, also known by its organic name Maranta arundinacea, belongs to the potato family and has many health benefits. Similar to yams, sweet potatoes and taro, arrowroot “has a higher protein content than other tubers, containing 5 grams per 1 cup (120 grams), compared to 2.3 grams in the same quantity of yam”, according to

Dr. Siddhant Bhargava, fitness and nutrition expert and co-founder of Food Darzee, said that arrowroot powder contains a significantly high amount of protein and several minerals. “When mixed with water, arrowroot powder becomes a jelly-like substance that behaves like soluble fiber in your gut. As products high in fiber and resistant starch slow your digestion rate, you feel full for long periods of time after consumption.Therefore, it can regulate your appetite and lead to weight loss.Also, due to its high starch content, arrowroot may be suitable to gluten-free diets, help treat diarrhea and also boost your immune systemsaid Dr Bhargava

constipation Get rid of constipation (Source: Getty Images/Thinkstock)

Garima Goyal, a registered dietitian, listed the nutrient profile of the vegetable.

– Energy -65 kcal
– Protein – 4.24g
– Fat – 0.2g
– Carbohydrates – 13.4g
– Total Dietary Fiber – 1.3g
– Calcium – 6mg
– Iron – 2.2mg
– Magnesium – 25mg
– Phosphorus – 98mg
– Potassium – 454mg
– Sodium – 26mg
– Zinc – 0.63mg
– Manganese – 0.174mg
– Vitamin C – 1.9mg
– Thiamine – 0.143mg
– Riboflavin – 0.059mg
– Niacin – 1.69mg

Goyal also listed the following benefits

Diabetes Friendly – This tuber has a low glycemic index, unlike other vegetables in its family, which makes it a diabetes-friendly vegetable. In addition, it has a high content of dietary fiber. So instead of using cornstarch as a thickener in soups and sauces, use arrowroot flour.

Constipation and bloating – Various digestive problems can be solved by the high presence of dietary fiber in arrowroot. Fiber helps add bulk to food and makes bowel movements easier, thus relieving constipation.

Heart-Friendly – First, the high fiber content of this vegetable helps lower blood cholesterol levels. Second, it is rich in potassium, which is a powerful vasodilator. So it lowers the arterial pressure and prevents the formation of plaque in the arteries. This, in turn, prevents heart attacks, strokes, etc.

Gluten free – Arrowroot is naturally gluten-free and its powder can be used as a substitute for wheat flour. Using this flour is an excellent strategy for developing gluten-free products because it provides the necessary texture, crispiness and flavor. So anyone with celiac disease or Gluten intolerance can safely use arrowroot, Goyal said. Agree with Dr. Santosh Pandey, Naturopath and Acupuncturist, Rejua Energy Center, Mumbai and said people with wheat intolerance can use arrowroot powder as a substitute.

“Arrowroot’s low glycemic index and high potassium concentration have been shown to help people with diabetes. It gives you a prolonged feeling of fullness. This, in turn, can regulate your appetite and help with weight loss,” Dr. Pandey said.

Weaning food – This vegetable is suitable for babies due to its mild flavor and easy digestibility, Goyal said.

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