Wednesday, February 28Food Security Matters

Uraro – Health Benefits of Eating Arrowroot, and Side Effects

Did you know that there are tons of benefits of eating arrowroot? Looking for a nutritious and versatile ingredient to add to your meals? Look no further than arrowroot! This root vegetable, also known as uraro in Tagalog, has been used for centuries in traditional medicine and cuisine. With numerous health benefits and culinary uses, arrowroot is a must-have addition to any pantry. In this blog post, we’ll explore the nutritional value of arrowroot, how it can be prepared and cooked, its top 10 health benefits, potential dangers and side effects to watch out for, as well as some delicious recipes you can try at home.

What is Arrowroot

Arrowroot is a starchy root vegetable that has a long history of use in traditional medicine and cuisine, dating back to ancient times. Its scientific name is Maranta arundinacea, and it belongs to the same family as ginger and turmeric.

Arrowroot Tubers

The plant is native to South America but is now cultivated worldwide in tropical regions such as the Caribbean, Southeast Asia, and Polynesia. It grows up to six feet tall with large leaves that are deeply veined.

In Tagalog language, arrowroot is known as uraro or ararutuk. The name “arrowroot” comes from its historical use by Native American tribes who used the fine powder made from dried arrowroot plants to treat wounds caused by poisoned arrows.

Today, arrowroot is primarily cultivated for its edible roots which can be harvested after 10-12 months of growth. Once harvested, the roots are washed and peeled before being ground into a fine powder or used fresh in cooking.

Arrowroot Nutrition

Arrowroot has been used for centuries for its medicinal and nutritional properties. Arrowroot powder is made from the rhizomes of this plant and is commonly used as a thickener in cooking.

Nutritionally, arrowroot is low in calories and fat but high in carbohydrates. It contains various essential nutrients such as iron, potassium, phosphorus, and B vitamins like thiamine and niacin.

Moreover, arrowroot is gluten-free and easy to digest making it an ideal alternative to wheat flour for people with celiac disease or gluten sensitivity. Its high starch content also makes it an excellent choice for those on a low-fat diet.

Additionally, arrowroot contains natural compounds like flavonoids that have antioxidant properties that can help protect against cellular damage caused by free radicals. This may help reduce the risk of certain chronic diseases like cancer and heart disease.

Incorporating arrowroot into your diet can provide numerous health benefits while adding flavor to your dishes.

How Arrowroot is Prepared and Cooked

Arrowroot is a versatile ingredient that can be prepared and cooked in various ways. One of the most common forms of arrowroot used in cooking is arrowroot powder, which can be easily dissolved in water or other liquids to thicken sauces, soups, and stews.

To use arrowroot powder as a thickening agent, simply mix it with cold water before adding it to hot liquids. This will prevent clumping and ensure a smooth consistency. Arrowroot powder is also gluten-free and paleo-friendly, making it an ideal alternative for those with dietary restrictions.

Aside from using arrowroot as a thickener, this root vegetable can also be baked into cookies or cakes. By replacing wheat flour with arrowroot flour, you can create delicious treats that are both healthy and flavorful.

Boiling arrowroot is another popular method of preparation. When boiled, the starches within the root become gelatinous and sticky. It’s commonly used to make desserts such as puddings or jellies.

You may find yourself using arrowroot as an ingredient in recipes calling for its unique texture or flavor profile. Added to batters for frying fish or chicken; added raw grated on salads; added powdered on shakes; included on fruit preserves; mixed with coconut milk etcetera

There are plenty of ways to prepare and cook Arrowroots according to your personal preferences!

10 Benefits of Eating Arrowroot

Here are ten benefits of eating arrowroot and why you should include it in your diet:

1. Digestive Health: Arrowroot contains high levels of dietary fiber which aids digestion and regulates bowel movements.

2. Boosts Immune System: It is packed with essential vitamins and minerals such as vitamin B6 and potassium which help strengthen the immune system.

3. Lowers Cholesterol Levels: Arrowroot reduces cholesterol levels by preventing their absorption in the gut.

4. Rich Source of Antioxidants: The antioxidants present in arrowroot protect the body from free radicals that cause cellular damage.

5. Promotes Weight Loss: Its low-calorie content makes it an ideal food for those trying to lose weight.

6. Controls Blood Sugar Levels: Arrowroot’s slow-release carbohydrates prevent spikes in blood sugar levels making it suitable for diabetics.

7. Gluten-Free Alternative: It is a great gluten-free alternative to wheat flour and can be used as a thickening agent or binder in recipes.

8. Soothes Gastrointestinal Issues: Arrowroot’s anti-inflammatory properties provide relief from gastrointestinal issues like diarrhea and upset stomachs.

9. Good for Skin Health: Its ability to absorb moisture makes it an excellent ingredient in skincare products helping maintain healthy skin texture.

10. Improves Bone Density: High magnesium content found within arrowroots improves bone density

So what are you waiting for? Start incorporating this versatile root vegetable into your meals today!

Possible Dangers and Side Effects

Arrowroot is generally safe to consume, but like any other food, it can cause adverse effects in some individuals. One possible danger of eating arrowroot is an allergic reaction. Some people may develop symptoms such as hives, itching, swelling of the mouth and throat, and difficulty breathing after consuming arrowroot.

Another potential side effect of eating arrowroot is diarrhea or constipation. Arrowroot contains a high amount of starch which can cause digestive issues if consumed excessively or by someone with sensitive bowels.

It’s important to note that arrowroot powder should not be used by infants under six months old due to its high levels of arsenic content which could lead to developmental problems.

Also, individuals who have diabetes should consult their healthcare provider before adding arrowroot to their diet since it has a relatively high glycemic index and may contribute to spikes in blood sugar levels.

In general, while there are some possible dangers and side effects associated with consuming arrowroot, they are relatively minor compared to the health benefits of eating arrowroot. As always, it’s best for anyone with concerns about their dietary needs or restrictions to speak with their healthcare provider before making any significant changes in what they eat or drink.

Popular Arrowroot Recipes

One popular recipe using arrowroot is Arrowroot Cookies. These cookies are easy to make and require only a few ingredients – arrowroot powder, coconut oil or butter, eggs, and sugar (or any sweetener of your choice). They are perfect for those who want to indulge in something sweet without compromising their health goals.

Another recipe that uses arrowroot is Vegetable Fritters. This dish combines shredded vegetables such as zucchini, carrots, and potatoes with arrowroot powder to create crispy fritters that are both healthy and delicious. They can be served as an appetizer or a side dish.

For those looking for gluten-free alternatives to traditional pasta dishes, Arrowroot Noodles may just be the answer! These noodles are made by combining arrowroot powder with water and then rolling out the dough into thin strips. They cook quickly and have a delicate texture that pairs well with any sauce or toppings you prefer.

One unique way of using arrowroot is making Arrowhead Pudding. This dessert requires boiling sliced fresh arrowheads until soft before adding them into a mixture of milk, sugar, and vanilla extract along with some cooked rice flour mixed with water and more milk for added creaminess!

These are just some examples of how versatile this root crop can be when it comes to cooking different types of dishes!


From its high mineral content to its ability to aid digestion and boost immunity, there are numerous reasons why arrowroot should be on your grocery list. Whether you prefer it baked or boiled, as a powder or as an ingredient in soups and sauces, this root crop is easy to incorporate into your meals.

However, like with any food item, moderation is key when consuming arrowroot. Overconsumption may lead to digestive issues such as bloating and diarrhea.

The benefits of eating arrowroot far outweigh the possible side effects. So next time you’re at the market, consider picking up some fresh or powdered arrowroot and try incorporating it into your favorite recipes for a tasty and healthy twist!

Note: This article also answers the following local questions:

  • Uraro in English (Arrow Root)
  • Benepesyo ng Uraro

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