Are you a fan of arrowroot powder in your cooking and baking? If you’re following a low-carb or keto diet, you may be wondering just how many carbs are in this popular thickening agent.
While arrowroot is primarily made up of starch and contains a high amount of net carbs and calories, it can still be used in moderation in low-carb and keto recipes.
In this article, we’ll take a closer look at the nutritional content of arrowroot powder and explore some alternative low-carb thickeners for your culinary creations.
So, let’s dive in and find out how many carbs are really in arrowroot powder!
How Many Carbs In Arrowroot Powder?
In 100 grams of arrowroot powder, there are 84.75 grams of net carbs and 357 calories. This makes it an extremely high-carb and high-calorie product. However, it’s important to note that you only need small amounts of arrowroot powder to add to a dish. A tablespoon or two is not going to affect your carbs that much, especially if you are cooking for multiple servings.
If you’re on a strict keto diet and want to consume as little carbs as possible, it’s best to stay away from arrowroot and arrowroot powder. But if you allow yourself some starch, then sure, you can use arrowroot and arrowroot powder as long as you carefully watch how much you use to make sure you are still in ketosis.
What Is Arrowroot Powder?
Arrowroot powder is a white, flavorless powder that comes from the roots of arrowroot plants, which are commonly grown in Indonesia. The powder is made by grinding the roots into a fine powder and then extracting the starch through a process of washing and drying. Arrowroot powder is commonly used as a thickening agent in soups, gravies, stews, and puddings, similar to cornstarch. It is also used as a gluten-free flour substitute in baked goods, like almond flour.
While arrowroot powder is high in carbs and calories, it provides a good source of several vitamins and minerals, such as calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, and some B vitamins. Additionally, arrowroot has a higher protein content than other tubers and provides over 100% of the daily value for folate (vitamin B9), which is essential for development during pregnancy and DNA formation.
Nutritional Content Of Arrowroot Powder
Arrowroot powder is mainly made up of starch, comprising about 80% of its content. In terms of nutritional value, 100 grams of arrowroot powder contains 84.75 grams of net carbs and 357 calories. It’s important to note that arrowroot powder is not a significant source of fat or protein, with only 0.1 grams and 0.4 grams per serving, respectively.
Arrowroot powder does offer some nutritional benefits, however. It contains essential vitamins and minerals like calcium, potassium, phosphorus, and magnesium. Additionally, it provides over 100% of the Daily Value for folate (vitamin B9), which is essential for development during pregnancy and DNA formation. Low levels of this vitamin are associated with an increased risk of birth defects and chronic diseases like cancer.
Despite its high carb content, arrowroot powder can still be used in low-carb and keto dishes as a thickener. However, it’s important to use it sparingly to avoid going over your daily carb limit. There are also other keto-friendly thickeners available, with xanthan gum being the most commonly used alternative.
Using Arrowroot Powder In Low-Carb And Keto Recipes
Arrowroot powder has been gaining popularity as a grain-free and gluten-free thickening agent in low-carb and keto recipes. It’s an excellent substitute for cornstarch in non-keto recipes, and it can be used to thicken soups, smoothies, sauces, and desserts. However, since arrowroot powder is high in carbs, it should be used in moderation when following a low-carb or keto diet.
When using arrowroot powder in low-carb and keto recipes, it’s important to keep in mind that a little goes a long way. You only need small amounts to achieve the desired consistency of your dish. For example, a tablespoon or two of arrowroot powder can thicken a sauce or soup for multiple servings.
If you’re following a strict keto diet, it’s best to substitute arrowroot powder with keto-friendly thickeners such as xanthan gum, glucomannan powder, guar gum, or psyllium husk. These alternatives are low in carbs and can be used to achieve the same thick consistency as arrowroot powder.
Alternatives To Arrowroot Powder For Low-Carb Thickeners
If you’re looking for low-carb thickeners to use in your cooking and baking, there are many alternatives to arrowroot powder that you can try. Here are some of the best options:
1. Xanthan Gum: Xanthan gum is a popular low-carb thickener that is commonly used in keto and low-carb recipes. It’s made from fermented sugar and is high in soluble fiber, which makes it an excellent thickening agent. A little bit goes a long way, so you only need to use a small amount to thicken your sauces, dressings, and baked goods.
2. Psyllium Husk: Psyllium husk is a natural fiber that is derived from the seeds of the Plantago ovata plant. It’s often used as a digestive aid, but it’s also an effective thickener for soups, stews, and gravies. It’s high in soluble fiber, which helps to thicken liquids and give them a smooth texture.
3. Almond Flour: Almond flour is a popular low-carb flour alternative that is made from ground almonds. It’s high in protein and healthy fats, which makes it an excellent choice for keto and low-carb diets. It can be used as a thickener in baking recipes, but it’s not as effective as arrowroot powder or xanthan gum.
4. Coconut Flour: Coconut flour is another low-carb flour alternative that is made from ground coconut meat. It’s high in fiber and healthy fats, which makes it a great choice for keto and low-carb diets. It can be used as a thickener in baking recipes, but it has a strong coconut flavor that may not be suitable for all dishes.
5. Guar Gum: Guar gum is a natural thickener that is derived from the seeds of the guar plant. It’s high in soluble fiber, which makes it an effective thickening agent for soups, sauces, and dressings. It’s also a good option for gluten-free baking.
6. Konjac Flour: Konjac flour is made from the root of the konjac plant and is high in soluble fiber. It’s often used as a thickener in Asian cuisine and can be used to thicken soups, sauces, and gravies.
Conclusion: Moderation Is Key With Arrowroot Powder
In conclusion, arrowroot powder can be a valuable addition to your pantry as long as you use it in moderation. While it may not be the best low-carb option available, it does provide various nutrients such as folate, phosphorus, iron, and potassium. It’s also a great alternative for those who are gluten-free or paleo.
If you’re on a keto diet, it’s important to keep track of your carb intake and avoid consuming too much arrowroot powder. Instead, consider using substitutes such as almond flour or coconut flour which are lower in carbs. Remember that small amounts of arrowroot powder can still be used to thicken sauces or soups without affecting your carb intake too much.