Arrowroot in Keto Cooking: Pros, Cons, and Healthier Alternatives

Arrowroot’s compatibility with a keto-diet depends on its nutrient information and carbohydrate content. In this review, we’ll examine its uses, pros, cons, and health benefits to help you decide if it’s the best flour for your next recipe.¹

Additionally, well go over 3 flour carb alternatives you may want to use since they have fewer carbs and different uses than arrowroot.

Can I Use Arrowroot Flour on a Ketogenic Diet? Is Arrowroot Flour Suitable for Keto?

Maranta arundinacea, more commonly known as “arrowroot”–a starch derived from rhizomes (underground stems) of many types of tropical plants in the West Indies, Southeast Asia, Australia, and South Africa has been cultivated for approximately 7,000 years and was initially used to treat poison arrow injuries because the arrowroot could draw the poison back out of the wound site.

Arrowroot is now often made into a fine powder or flour and used as a replacement for cornflour.
It can also be used as a thickening agent in sauces, jellies, and puddings or as a gluten free flour in cooking or baking.

To figure out if arrowroot is compliant with the keto low carb diet, it is best to check the nutrition label for the carb content because the keto daily carb limit is a mere 20-50 grams of carbs. For example, the nutrient value of cornflour makes it unfit for the keto-diet, as it is extremely high in carbs and low in fat and protein–both of which are encouraged in high amounts on keto.²

Arrowroot is a preferable alternative for those who are adhering to the keto-diet due to having significantly fewer carbs and more protein. Not only can arrowroot be considered keto compliant if used sparingly, but even those on other diets or with different eating habits may want to opt for arrowroot over cornflour because it carries considerably fewer calories.

However, keep in mind that just one serving should be used per day because with 11.7 grams of net carbohydrates, just a couple of servings could potentially kick someone out of ketosis.

What Should I Be Cautious of When Consuming Arrowroot on Keto?

Other root vegetables are often used to make flour as well, but may not be best for the keto-diet; those wondering is parsnip keto approved or not may be disappointed to learn that it has nearly 20 grams of total carbs per 100g serving size; don’t even bother asking if cassava is flour keto, as both cassava and tapioca flours weigh in with a whopping 112 carbs in the same serving size and are certainly not suitable for keto.

Source: SUSANSAM via Canva.com³

With many of these starchy root vegetables being high in carbs, they can easily bump you out of ketosis. Arrowroot is the safest bet but should be used in single servings or used in recipes that will be eaten split up over a couple of days to ensure ketosis is maintained.

Aside from being mindful of how carb heavy arrowroot is, it has been known to cause gastrointestinal discomfort, bloating, and constipation or diarrhea especially if consumed regularly.

Is Arrowroot Healthy?

Arrowroot has many health benefits and is recommended to be used occasionally or sparingly on the keto-diet, but can be consumed more often by those without carb restrictions to reap more of the arrowroot benefits. Just ease into integrating arrowroot into your diet instead of going all in to be sure that it will not cause you any negative side effects.

One of the greatest benefits of arrowroot is its higher fiber content than that of cornflour and other fibers, as the relationship of fiber and appetite has proven that regular fiber intake can decrease hunger, cravings, and general appetite levels due to the physicochemical properties of dietary fibers that promote feelings of fullness sooner and for longer. This is, in part, because fiber aids in heightening viscosity or thickness of the stomach contents, increasing satiation.⁴

Benefits of Arrowroot

There are an abundance of arrowroot health benefits, so those who are not on the ketogenic diet can enjoy its nutrient and general positive health effects, but anyone on keto should be wary of consuming too much.

Source: fancycrave1 via Pixabay⁵

Aside from being used in foods, arrowroot is often found in dry shampoos, deodorants, makeup, and can be used as a baby powder or talcum powder substitute. As both a dietary and product ingredient, some of the many arrowroot health benefits include:

• Aids in Weight Loss
• Boosts Immune Support
• Decreases Likelihood of Diarrhea
• Effective Sleep Aid
• Gluten Free
• Heart Healthy
• Promotes Good Circulation
• Suitable for Celiacs
• Supports Digestion
• Treats Athlete’s Foot
• Versatile

Arrowroot Nutrient Content

We have covered the carbohydrate content and fiber in arrowroot, but let’s take a look at other aspects of arrowroot nutrition. First, the glycemic index of arrowroot after being boiled is 14 on a scale of 1 to 100, so it has little impact on blood glucose levels. This starchy tuber crop may also be a source of prebiotics and carry immunomodulatory effects–meaning that arrowroot can boost the immune system and prevent infection, various diseases, and cancers.⁶

Arrowroot is also high in vitamins and antioxidants such as:

• Calcium
• Cobalamin
• Folate
• Iron
• Magnesium
• Phosphorus
• Potassium
• Vitamin B6
• Vitamin C
• Vitamin D

Does Arrowroot Contain Few Carbs? How Many Carbohydrates Are in Arrowroot Powder?

Unfortunately, we have established that the answers to “is arrowroot compatible with the keto-diet” and “does arrowroot contain few carbs” are that it is technically keto if consumed in single servings, but not low carb enough to be consumed often on this diet. Due to the carbohydrates in arrowroot powder reaching about half of one’s daily carbohydrate allotment (11.7 grams net carbs per 100 gram serving) for the ketogenic diet, we can’t recommend it for daily use but it could be enjoyed from time to time on keto–or more often by those who are on less carb restricting weight loss diets.

Fat Content of Arrowroot

Keto calls for foods quite high in fat, but arrowroot powder has just 0.2 grams of fat per 100 gram serving size; while it is allowed on keto, the fat content would ideally be higher so you would have to get more fats from other foods throughout the day if consuming arrowroot.

Arrowroot Protein

In comparison to cornflour, the protein in arrowroot flour is over 16 times higher. In fact, in research done on the physicochemical properties of flours and starches from Indonesia, arrowroot was determined to contain the highest amount of protein of the 14 flours and starches assessed.

The high proportion content combined with a digestible-resistant starch in arrowroot (similar to fiber) can aid in reducing obesity risk, cardiovascular disease, and type 2 diabetes in those who consume it.⁷

Another study that supports this theory shows that the effect of protein on weight is significant as it has a higher satiation rate than either carbs or fat over both short and long term periods. Those who eat foods rich in protein are more likely to maintain a healthy body weight and consume less food overall, or to achieve more success in losing weight than those who skimp on protein.⁸

3 Alternative Low-Carb Flours Perfect for the Keto-Diet

Although arrowroot has plenty of health benefits, anyone on the keto-diet has to be cautious to maintain ketosis due to the fairly high carb content. The most concise answer to “is arrowroot compatible with keto” is yes–in moderation or one serving.

However, after consuming just a serving of arrowroot, you are limited to hardly any more carbs that day, so we have compiled several keto-approved arrowroot substitutes to choose from instead to give you more carbs left over in your daily allotment.

Source: Grabowska, Karolina via Pixabay⁹

These can be used as a keto substitute for cornflour or other baking and cooking needs; we will provide insights into taste, pros, cons, and best uses for each. We’ll also put the compiled nutrient information of each in a table below for reference.

Oat Fiber

The first of our preferred keto-friendly flours is oat fiber; be sure to pick up oat fiber rather than oat flour because only oat fiber is keto approved. Oat fiber is made from the outside “shells” or husks of the oat, and is classified as insoluble fiber so nearly all of it is indigestible and has no impact whatsoever on one’s blood glucose levels–in fact, it’s given a glycemic index of zero.

Oat Fiber Macronutrients Per 100g Serving

• Total Carbs = 144g
• Net Carbs = 0g
• Fat = 0g
• Protein = 0g
• Calories = 0

It also gives bulk to other foods being digested and helps clear the digestive tract and get rid of waste.

• • Pros: Single ingredient, vegan, ultra fine, versatile, gluten-free
  • Cons: May increase bloating, gas, and abdominal cramps
• • Taste: Mild wheat flavor
  • Uses: Baking; thickening; goes well in sauces and smoothies because of fineness

Inulin Powder

Not only is inulin keto, but it is a natural prebiotic to promote gut health, reduces likelihood of constipation, is rich in fiber, and helps you feel fuller for longer.

Inulin Powder Macronutrients Per 100g Serving

• Total Carbs = 99.9g
• Net Carbs = 0g
• Fat = 0g
• Protein = 0g
• Calories = 333

It can also reduce inflammation and is very keto friendly due to having zero net carbs.

• • Pros: Free of gluten, soy, dairy, net carbs, and calories; has a neutral flavor so can be used in anything to add fiber; certified organic and non GMO
  • Cons: Can cause loose stools, cramping, flatulence, constipation, intestinal discomfort, or irritate IBS and IBD symptoms in some
• • Taste: Neutral
  • Uses: Add to coffee, tea, smoothies, yogurts, pies, other baked goods or sweets; often used in ice cream to decrease amount of ice crystals

Flaxseed Flour

Flaxseed flour is an excellent source of fiber, fat, and protein which makes it a triple threat for keto.

Flaxseed Flour Macronutrients Per 100g Serving

• Total Carbs = 28.88g
• Net Carbs = 1.58g
• Fat = 42.16g
• Protein = 18.29g
• Calories = 534

Although one may initially be wary of the nearly 29 grams of total carbs per serving, nearly all of those are in the form of indigestible fiber–so the net carbs come out to a mere 1.58g per serving, making flaxseed flour amazing for the keto-diet.

• • Pros: High in omega 3 fatty acids, lowers LDL cholesterol, improves digestive health, relieves constipation, regulates blood glucose levels, lowers blood pressure, aids in healthy weight maintenance, is vegan-friendly, and calorie-free
  • Cons: Could cause bloating, stomachache, nausea, or constipation; high in calories
• • Taste: Mild nutty and sweet flavor
  • Uses: Egg substitute; thickener; great for baking waffles, pancakes, and muffins or making granola

Arrowroot has many health benefits but is not the best flour choice for keto; if you are curious about the weight you can lose on keto, you will want to opt for a lower-carb flour to speed up weight loss and avoid hitting your carb limit. Although the technical answer to whether arrowroot is keto-friendly is yes, don’t forget to use a single serving to maintain ketosis.

Frequently Asked Questions