June 18, 2024

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


There are many vegetables that are known to boost health and strengthen immunity . And every once in a while we’re introduced to more of these power-packed and sometimes lesser-known veggies that experts advise for wholesome health. For example, have you ever tried arrowroot, a root vegetable that is best eaten by “making it into a powder called arrowroot flour”?

Also known by its biological name Maranta arundinacea, this starchy tuber belongs to the potato family and has numerous health benefits. Similar in appearance to yams, sweet potatoes and taro, arrowroot “has a higher protein content than other root vegetables, containing 5 grams per cup (120 grams), compared to 2.3 grams for the same amount of name,” according to Healthline.com .

Dr. Siddhant Bhargava, a nutrition and fitness scientist and co-founder of Food Darzee, said arrowroot powder has a significantly high amount of protein and various minerals. “When mixed with water, arrowroot powder turns into a gel-like substance that behaves like soluble fiber in the intestine. Since products high in fiber and resistant starch slow down the rate of digestion, you feel full for long periods of time after consumption. Thus, it can regulate your appetite and lead to weight loss. Also, due to its high starch content, arrowroot may be suitable for gluten-free diets, help treat diarrhea, and also strengthen your immune system . Dr. Bhargava said that the immune systemindianexpress.com .

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

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

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Goyal also listed the following benefits

It is not dangerous for diabetics. This root vegetable has a low glycemic index, unlike other vegetables in its family, making it a diabetes-friendly vegetable. Additionally, it is high in dietary fiber . Therefore, instead of using cornstarch as a thickener in soups and sauces, use arrowroot flour.

Constipation and Bloating – The high presence of dietary fiber in arrowroot can solve various digestive problems. Fiber helps add bulk to the diet and facilitates bowel movements, thus relieving constipation .

Heart-friendly – ​​First of all, the high fiber content of this vegetable helps to reduce blood cholesterol levels. Second, it is rich in potassium, which is a strong vasodilator. Therefore, it reduces blood pressure and prevents the formation of plaques in the arteries. This, in turn, prevents heart attacks, strokes, etc.

Gluten Free – Arrowroot is naturally gluten free and arrowroot powder can be used as a substitute for wheat flour. Using this flour is a great strategy for making gluten-free products, as it provides the necessary texture, crunchiness, and flavor. So anyone with celiac disease or gluten intolerance can safely use arrowroot, Goyal said. Dr. Santosh Pandey, a naturopath and acupuncturist at Mumbai’s Rejua Energy Center, said that 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 satiety. In turn, this can regulate appetite and help with weight loss,” says Dr. Pandey.

Weaning foods – This vegetable is suitable for infants because of its mild flavor and easy digestibility, Goyal said.

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