Arrowroot: The Natural Health Boost for Keto Dieters

September 2, 2023

Arrowroot, scientifically known as Maranta arundinacea, is a starchy tuber native to the tropical regions of Central and South America. It’s been cultivated for centuries, not just for its culinary uses but also for its numerous health benefits. For those who follow the ketogenic diet, this unassuming tuber might be an unexpected, yet welcomed addition to your meals. Here’s why.

1. Easily Digestible: Unlike many starches that are tough on the digestive system, arrowroot is incredibly easy to digest. This makes it an ideal choice for people with sensitive stomachs or those who suffer from gastrointestinal issues.

2. Grain-free and Gluten-free: For those following a keto diet or individuals with gluten sensitivities, arrowroot can be a perfect substitute for grains in thickening recipes. It’s naturally gluten-free, making it a healthier and safer alternative to wheat-based thickeners.

3. Rich in Beneficial Nutrients: Arrowroot is a good source of potassium, vitamin B6, and iron. These nutrients are essential for maintaining a healthy heart, improving mood and nerve function, and aiding red blood cell production, respectively.

4. Supports Heart Health: Thanks to its potassium content, arrowroot can play a role in maintaining proper heart health. Potassium is known to help balance sodium levels in the body, which can lead to regulated blood pressure and a reduced risk of heart diseases.

5. Immunity Boost: Arrowroot contains a good amount of B-vitamins which are crucial for converting food into energy, producing red blood cells, and ensuring optimal nervous system function. These B-vitamins also play a role in supporting a strong immune system.

6. Weight Management: The resistant starch in arrowroot can be helpful for those looking to maintain or lose weight. This type of starch promotes satiety, potentially reducing the amount of food consumed, and aids in fat metabolism.

How to Incorporate Arrowroot into Your Keto Diet

Since arrowroot is a starchy tuber, it’s important to use it in moderation to maintain ketosis. The most common use of arrowroot in a keto diet is as a thickening agent in sauces, gravies, or soups. It can also be included in keto-friendly baked goods as a flour substitute, but always remember to adjust other ingredients to ensure the overall carb content remains low.

Adding Arrowroot to Your Keto Recipe Arsenal

7. Natural Detoxification: Arrowroot has been historically used by various cultures as a means of promoting a natural detoxification process. Its absorption capabilities help in flushing out harmful toxins from the body, making it a subtle detox agent.

8. Soothes Digestive Issues: Apart from being easily digestible, arrowroot has been traditionally used to treat various digestive disorders. Its gentle nature can help in relieving issues like diarrhea, constipation, and stomach discomfort.

9. Promotes Skin Health: Believe it or not, arrowroot isn’t just beneficial when consumed; it’s also beneficial when applied topically. Due to its high starch content, it’s often used in natural cosmetics as a base. It absorbs excess oil, softens skin, and can even assist in healing blemishes. So, don’t be surprised if you find it listed in some of your natural beauty products!

10. Energy Booster: Though keto dieters derive most of their energy from fats, the small amount of carbs in arrowroot can provide a quick energy boost when needed. This is especially beneficial for those just beginning their keto journey and need a slight push before their bodies become fat-adapted.

Creative Ways to Use Arrowroot in Your Keto Kitchen

Arrowroot Tortillas: If you’ve been missing tortillas in your keto lifestyle, consider making a blend using arrowroot flour (in limited quantity), almond flour, and coconut flour. These tortillas are not only delicious but also bend without breaking – perfect for your keto wraps and tacos!

Keto-Friendly Gravy: Say goodbye to grainy, watery gravies. A pinch of arrowroot powder can provide you with a silky-smooth texture without adding many carbs.

Smoothies: For those days when you need a slight thickness to your keto smoothie, a small teaspoon of arrowroot can do the trick without compromising much on the carb count.

Homemade Keto Cosmetics: Dive into the world of DIY and use arrowroot powder as a base for your homemade face masks, deodorants, and even dry shampoos.

Arrowroot: A Deep Dive into Its Nutritional Profile

While we’ve touched upon the health benefits of arrowroot, it’s essential to have a clear understanding of its nutritional composition. Here, we’ll delve deeper into the vitamins, minerals, carbs, and fiber present in this impressive tuber.

Nutrition Facts

Arrowroot flour, which is derived from the rhizomes of the arrowroot plant, serves as the primary way most individuals consume arrowroot. Here’s a general breakdown of what you can expect in a 100g serving of arrowroot flour:

  • Calories: 357
  • Protein: 0.2g
  • Fat: 0.1g
  • Carbohydrates: 88g
  • Fiber: 3.4g
  • Sugars: 0g


Arrowroot isn’t just a source of energy; it’s also a decent source of specific vitamins:

  • Vitamin B6 (Pyridoxine): Essential for the body’s enzyme reactions and brain development.
  • Folate: This B-vitamin plays a vital role in DNA synthesis and is especially crucial for pregnant women.
  • Niacin (Vitamin B3): Supports the health of the skin, nerves, and digestive system.


Minerals are critical for various bodily functions, and arrowroot provides a handful of them:

  • Potassium: Vital for heart function and plays a role in nerve signals.
  • Iron: Essential for the creation of red blood cells.
  • Phosphorus: This mineral works with calcium to build strong bones and teeth.
  • Magnesium: Supports numerous biochemical reactions in the body and aids in muscle function.


Carbs are the primary nutrient found in arrowroot. While on a keto diet, it’s crucial to understand and control carb intake. Arrowroot flour contains around 88g of carbs per 100g, making it essential to use it in moderation in keto-friendly recipes.


The fiber content of arrowroot is significant, standing at about 3.4g per 100g. Dietary fiber is beneficial for digestive health, helps in stabilizing blood sugar levels, and aids in achieving a feeling of fullness, which can be crucial for those trying to control their weight.

In Summary

Arrowroot’s unique nutritional profile showcases its diverse benefits. While it’s carb-heavy, which necessitates mindful consumption for keto dieters, its vitamin and mineral content coupled with its ease of digestion make it an ingredient worth considering. With its blend of essential nutrients, arrowroot truly exemplifies the idea that nature often offers us powerful foods packed with both flavor and health benefits. Ensure you use arrowroot wisely in your keto journey, reaping its benefits while staying aligned with your dietary goals.

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Final Thoughts

While arrowroot is not a staple in traditional ketogenic diets, its myriad of health benefits and versatility can make it a worthy occasional addition. Just like any ingredient on a restrictive diet, the key is moderation and understanding its impact on your body. With its diverse range of health perks and culinary uses, arrowroot stands as a testimony to the fact that sometimes, the most potent superfoods are those that have been around for centuries, waiting to be rediscovered.

Remember, at, our mission is to guide you on a healthful journey, making sure you have the best resources and information. We hope arrowroot finds its way into your keto kitchen soon!


Arrowroot is a versatile and health-boosting tuber that can be a great addition to a ketogenic diet when used thoughtfully. Its easy digestibility, gluten-free nature, and wealth of nutrients make it a beneficial ingredient for those striving for a healthier lifestyle. The next time you’re looking to thicken a sauce or bake a keto-friendly treat, consider reaching for arrowroot. On, we’re always on the hunt for ingredients that make your health journey delicious and nutritious. Stay tuned for more such insights!

(Note: Always consult a nutritionist or healthcare provider before making major changes to your diet.)


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