Are you on the Whole30 program and wondering if arrowroot powder is a compliant ingredient? Look no further!
Arrowroot powder is a popular thickener in sauces, marinades, and gravies, but can it be used on the Whole30 program?
In this article, we’ll explore the benefits of arrowroot powder, its compliance with the Whole30 program, and how to use it in your cooking.
Whether you’re a seasoned Whole30 participant or just starting out, read on to learn more about this versatile ingredient.
Is Arrowroot Powder Whole30 Approved?
Yes, arrowroot powder is Whole30 approved! It is a grain-free, gluten-free, and vegan alternative to cornstarch, which some people choose to avoid due to allergies or concerns over GMOs.
Unlike cornstarch, arrowroot powder is extracted from the roots of the arrowroot plant without any high heat or harsh chemicals. It is also more easily digested and less processed than cornstarch.
However, it’s important to note that while arrowroot powder can be used as a thickener in sauces, marinades, and gravies on the Whole30 program, it should not be used in baked goods. Whole30 discourages participants from trying to recreate their favorite baked goods like pancakes or muffins, as part of the program’s goal is to break emotional bonds to comfort foods.
What Is Arrowroot Powder?
Arrowroot powder is a white, powdery starch that is extracted from the root of the tropical arrowroot plant, Maranta arundinacea. It is commonly used as a gluten-free and grain-free thickening agent in cooking and baking. Arrowroot powder is also known as arrowroot flour or arrowroot starch, and they all refer to the same thing.
Unlike cornstarch, which is often extracted using high heat and harsh chemicals, arrowroot powder is extracted through simpler and more traditional methods. As a result, it is considered a more natural and less processed alternative to cornstarch.
Arrowroot powder has a neutral flavor and adds a glossy finish to foods. It has twice the thickening power of wheat flour and is often used to thicken sauces, soups, and fruit pie fillings. It is also a popular ingredient in gluten-free and paleo-friendly recipes.
In addition to its culinary uses, arrowroot powder has several health benefits associated with its starch content. It may promote weight loss, treat diarrhea, stimulate the immune system, and provide fiber to aid digestion. Arrowroot powder also contains potassium, iron, and B vitamins, which can help speed up metabolism and improve circulation and heart health.
Benefits Of Arrowroot Powder
Arrowroot powder has numerous benefits that make it a great addition to any diet, including those following the Whole30 program.
Firstly, arrowroot powder is high in resistant starch, which makes up 32% of its composition. Resistant starch behaves like soluble fiber in your gut, slowing down digestion and helping you feel full for longer periods of time. This can lead to weight loss and appetite regulation. In fact, a study in 20 adults found that those who took supplements containing resistant starch experienced a significantly lower calorie intake over the next 24 hours compared to a control group.
Additionally, arrowroot powder is easily digestible and contains more fiber than potatoes and other starches. This can help with digestive issues and sensitivities while keeping things “moving” and staving off hunger. Arrowroot also contains potassium, iron, and B vitamins, which are great for metabolism, circulation, and heart health.
Arrowroot powder is also a great thickening agent for sauces, fillings, and gravies. It adds texture and structure without altering the flavor of the dish. And because it’s flavorless, it can be seamlessly added to both savory dishes and baked goods.
Whole30 Program Guidelines
The Whole30 program is designed to help participants investigate how their bodies respond to certain foods by eliminating them for 30 days and then slowly reintroducing them. The program is not meant to punish participants or label certain foods as inherently bad, but rather to identify potential triggers for individual health issues.
During the Whole30 program, participants are not allowed to consume grains, legumes, dairy, alcohol, added sugars, or processed foods containing carrageenan, MSG, soy, or sulfites. However, arrowroot powder is considered a compliant ingredient for thickening sauces, marinades, and gravies.
It’s important to remember that while arrowroot powder is allowed on the Whole30 program, it should not be used in baked goods. Whole30 discourages participants from recreating their favorite baked goods as part of the program’s goal to break emotional bonds with comfort foods.
Alternative Whole30 Approved Thickeners
If you’re looking for alternative Whole30 approved thickeners, there are a few options to consider. One of the most popular is tapioca starch, which is also gluten-free and grain-free. Tapioca starch is great for thickening sauces and gravies and can also be used in baking recipes.
Another option is arrowroot starch, which we’ve already established as Whole30 approved. Arrowroot starch is a versatile thickener that can be used in a variety of recipes, including Asian dishes and sauces. It’s also perfect for freezing recipes due to its thickening capacity at low temperatures.
If you’re following a keto diet, glucomannan powder is a great option. It’s a tasteless, high-fiber powder that can be mixed with cold water before adding to hot liquids like a cornstarch slurry.
It’s important to note that while these alternative thickeners are Whole30 approved, they should still be used in moderation and as part of a balanced diet. As with any ingredient, it’s important to pay attention to portion sizes and not rely too heavily on any one type of flour or starch.
How To Use Arrowroot Powder On Whole30
Arrowroot powder is a versatile ingredient that can be used in a variety of ways on the Whole30 program. Here are some tips on how to use arrowroot powder:
1. As a thickener: Arrowroot powder is great for thickening sauces, marinades, and gravies. To use as a thickener, mix the arrowroot powder with a bit of cold water first to prevent clumping. Then add it to your hot liquid and stir continuously until the desired thickness is achieved.
2. For dredging meats and seafood: Arrowroot powder has a very fine consistency that sticks to meats and seafood like glue. It also gets golden brown and slightly crispy when fried. To use as a dredging agent, simply coat your meat or seafood in arrowroot powder before frying.
3. To make a roux: If you want to make a roux for your sauces or gravies, simply toast the arrowroot powder in some cooking fat as you would with traditional wheat flour.
4. As a replacement for cornstarch: If you are on Whole30 and cannot use cornstarch as a thickener, arrowroot powder can be used as a substitute.
It’s important to note that while arrowroot powder is a great alternative to cornstarch, it should not be used in baked goods on the Whole30 program. Stick to using it as a thickener, dredging agent, or roux for savory dishes instead.
