Are Arrowroot Biscuits Good for Health?

According to a 2017 study, boiled arrowroot has a glycemic index (GI) of 14, which is considered low. But are arrowroot biscuits good for health once processed into a commercial snack? The answer depends heavily on the biscuit's ingredients and manufacturing process.

Quick Summary

This article explores the nutritional profile of arrowroot biscuits and examines the added ingredients, like sugar and fat, that can impact their healthfulness. It details the benefits and drawbacks, offering guidance for choosing a truly healthy biscuit.

Key Points

• Not all arrowroot biscuits are created equal: The healthfulness of an arrowroot biscuit depends heavily on its ingredients, not just the presence of arrowroot flour.

• Read the label carefully: Many commercial biscuits add refined flour, high sugar, and unhealthy fats, counteracting the natural benefits of arrowroot.

• Arrowroot is gluten-free: The flour itself is a safe and beneficial ingredient for those with celiac disease or gluten sensitivity.

• Beneficial for digestion: The natural starch in arrowroot has historically been used to soothe digestive issues like diarrhea and irritable bowel syndrome.

• Consider homemade: For a truly healthy option, baking your own arrowroot biscuits allows for full control over sugar, fat, and flour choices.

• Choose brands with whole ingredients: If buying store-bought, seek out minimally processed brands that use whole grains, less sugar, and healthier fats.

• Arrowroot can aid weight loss: The resistant starch in arrowroot may help regulate appetite and contribute to a feeling of fullness, but this is only true for low-sugar, high-fiber preparations.

Understanding the Arrowroot Base

Arrowroot comes from the rhizomes of tropical plants, primarily Maranta arundinacea. In its raw form, it is a highly nutritious starch that is easily digestible and gluten-free. Historically, it has been used for medicinal purposes, including soothing digestive issues. Its resistant starch acts as a prebiotic, feeding beneficial gut bacteria and potentially supporting immune function.

Benefits of Arrowroot's Key Components

• Digestive Health: The demulcent properties of arrowroot can help soothe the bowels and aid in regulating movement, making it beneficial for those with irritable bowel syndrome (IBS) or diarrhea.
• Gluten-Free: As a naturally gluten-free ingredient, arrowroot flour is an excellent alternative for individuals with celiac disease or gluten sensitivities. When used in baking, it can improve the texture and crispness of gluten-free products.
• Easy to Digest: The simplicity of the arrowroot starch makes it very easy to digest, which is why it has long been used in infant foods and for the elderly.
• Source of Folate: Fresh arrowroot roots are a good source of folate (Vitamin B9), which is crucial for cell growth and DNA synthesis. However, the level of folate can diminish in processed biscuit form.

The Commercial Biscuit Reality: A Nutritional Breakdown

While the arrowroot plant offers clear benefits, the commercial production of arrowroot biscuits often involves adding other ingredients that can undermine its healthful qualities. The final product's nutritional value depends on the entire recipe, not just the presence of arrowroot flour. Many brands add refined wheat flour (maida), high amounts of sugar, and unhealthy fats to enhance taste and texture, which significantly impacts the biscuit's nutritional profile.

Common Unhealthy Additives in Arrowroot Biscuits

1. Refined Flour: Many commercially available "arrowroot" biscuits contain a high proportion of refined wheat flour, which is low in fiber and can cause blood sugar spikes. Always check the ingredients list to see if wheat flour is present.
2. High Sugar Content: Excess sugar, often in the form of white sugar or high-fructose corn syrup, is a common addition for flavor. This drastically increases calorie content and can negate any health benefits, especially for those managing blood sugar.
3. Unhealthy Fats: Some manufacturers use hydrogenated vegetable fats or palm oil, which are high in saturated and trans fats. These fats are detrimental to heart health and contribute to weight gain.

Homemade vs. Commercial Arrowroot Biscuits

To truly reap the health benefits of arrowroot, consider the difference between a homemade biscuit and a store-bought version. A homemade recipe allows you to control the ingredients, opting for wholesome alternatives to refined sugar and unhealthy fats. For example, using whole grain flour, natural sweeteners in moderation, and healthier fats like coconut oil can create a genuinely nutritious snack.

Feature	Homemade Arrowroot Biscuits	Commercial Arrowroot Biscuits
Ingredients Control	Complete control over flour type, sugar, and fat.	Dependent on manufacturer's recipe, often includes refined flour, high sugar, and saturated fat.
Gluten Status	Can be made completely gluten-free with certified flours.	May contain wheat flour and therefore gluten, even if labeled as "arrowroot".
Nutritional Profile	Higher in fiber and protein, lower in added sugar and unhealthy fats.	Often high in calories, sugar, saturated fats, and low in fiber.
Digestive Benefits	Soothing and highly digestible, promoting gut health.	Can be less digestible due to added ingredients.
Flavor Profile	Subtly sweet and earthy, can be customized with spices.	Often bland or overly sweet, depending on the brand.

The Takeaway: A Balanced Perspective

Are arrowroot biscuits good for health? The original root vegetable and flour offer significant health benefits, especially for digestion and those following a gluten-free diet. However, the healthfulness of a biscuit is entirely dependent on its formulation. Commercial arrowroot biscuits, particularly those high in sugar, refined flour, and unhealthy fats, are not the health food many perceive them to be. For a truly healthy version, look for brands that prioritize whole food ingredients or consider baking your own. As with any food, moderation is key, and it is always important to read the ingredients list carefully.

Conclusion

In summary, the raw arrowroot plant is a nutritious, easily digestible, and gluten-free food, rich in beneficial starches and minerals. When it comes to packaged arrowroot biscuits, their health status is more complex. The potential digestive and nutritional benefits of arrowroot are often overshadowed by the addition of refined sugar, wheat flour, and trans fats in commercial products. To make the best choice for your health, opt for simple, minimally processed versions or prepare them at home where you can control the ingredients. Don't assume a product is healthy just because it features a virtuous-sounding ingredient.. For more information on gluten-free foods, explore trusted health sources like WebMD.

Recipe: Homemade Arrowroot Cookies

For a truly healthy alternative, try making your own simple arrowroot cookies. This recipe is naturally gluten-free and avoids refined sugars and fats.

• Ingredients:

  • 1 cup arrowroot flour
  • 1/2 cup almond flour
  • 1/4 cup unsalted butter or coconut oil, softened
  • 1/4 cup maple syrup or honey
  • 1 tsp vanilla extract
  • 1/2 tsp baking soda
  • Pinch of salt

• Instructions:

  1. Preheat your oven to 350°F (180°C) and line a baking sheet with parchment paper.
  2. In a bowl, cream together the softened butter or coconut oil and maple syrup until smooth.
  3. Mix in the vanilla extract.
  4. In a separate bowl, whisk together the arrowroot flour, almond flour, baking soda, and salt.
  5. Gradually add the dry ingredients to the wet ingredients, mixing until a dough forms.
  6. Roll the dough into small balls and flatten them slightly with a fork on the prepared baking sheet.
  7. Bake for 12-15 minutes, or until the edges are lightly golden.
  8. Let the cookies cool on the baking sheet for a few minutes before transferring them to a wire rack to cool completely.

Frequently Asked Questions

Are arrowroot biscuits suitable for babies?

Yes, many baby-food brands specifically formulate arrowroot biscuits for infants because the starch is easily digestible and can be used to soothe teething gums. However, always check for added sugar and other unhealthy ingredients.

Are all commercial arrowroot biscuits gluten-free?

No. Despite arrowroot flour being naturally gluten-free, many commercial 'arrowroot' biscuits blend it with refined wheat flour. It is crucial to read the ingredients list to confirm if a product is truly gluten-free.

Does arrowroot help with diarrhea or constipation?

Yes, arrowroot starch is known for its demulcent properties, which can help soothe the digestive tract. It can be effective for both diarrhea, by firming stool, and constipation, by providing mild laxative effects.

Can arrowroot biscuits help with weight loss?

The resistant starch and protein content of arrowroot can promote a feeling of fullness, which can aid in weight management. However, this benefit is negated in commercial biscuits that are high in calories, sugar, and unhealthy fats.

Is arrowroot better than cornstarch?

Arrowroot is often considered a healthier alternative to cornstarch because it provides more dietary fiber and nutrients. It also thickens sauces with a clearer finish and is not affected by acidic ingredients, unlike cornstarch.

Do arrowroot biscuits raise blood sugar?

The arrowroot root itself has a low glycemic index, but processed biscuits containing added sugar and refined flour can cause blood sugar spikes. Individuals with diabetes should consume them in moderation and check the label for sugar content.

What are the best alternatives to commercial arrowroot biscuits?

Healthier alternatives include making your own biscuits with whole ingredients, choosing packaged brands that are low in sugar and high in fiber, or opting for naturally gluten-free snacks like rice cakes with nut butter or fresh fruit.