Arrowroot and Cornstarch: What’s the Difference?
Understanding the health profile of these two common kitchen starches begins with their origin and processing. Both are used primarily as thickening agents, but they are derived from very different sources and undergo distinct processing methods.
Arrowroot: The Minimally Processed Tuber
Arrowroot is a starch extracted from the rhizomes (rootstocks) of several tropical plants, most notably the Maranta arundinacea. The extraction process is typically less intense than that of cornstarch. The roots are washed, soaked, and ground to a pulp, from which the starch is separated and dried to form a fine, white powder. This minimal processing means arrowroot retains some of its natural fiber and nutrients, unlike highly refined starches. Arrowroot is also naturally gluten-free and grain-free, making it suitable for many specific dietary plans like paleo and Whole30. Concerns over genetically modified organisms (GMOs) are also virtually non-existent with arrowroot, as it comes from a non-GMO plant.
Cornstarch: The Highly Refined Grain Product
Cornstarch, or maize starch, is a product of the corn kernel's endosperm. It is made through a process called wet milling, which separates the starchy interior of the kernel from the germ and bran. This extensive refining strips cornstarch of nearly all its nutrients, fiber, and protein, leaving it as a pure carbohydrate with a high glycemic index. While pure cornstarch is gluten-free, some brands may contain contaminants due to processing, so checking for a certified gluten-free label is essential for those with sensitivities. A significant health concern associated with cornstarch stems from the fact that a large portion of conventional corn crops are genetically modified, though non-GMO and organic options exist.
Nutritional Value: A Side-by-Side Comparison
When comparing the two thickeners from a nutritional perspective, arrowroot has a clear edge, albeit a minor one. The primary difference lies in their processing and the resulting nutrient profile.
- Arrowroot contains small amounts of dietary fiber, protein, and minerals like potassium, iron, and B vitamins. It has a lower glycemic index, which helps prevent sharp spikes in blood sugar, making it a better option for managing metabolic health.
- Cornstarch, in contrast, is essentially all carbohydrate and empty calories. A single serving adds energy but offers little to no vitamins, minerals, or fiber. Its high glycemic index can cause blood sugar levels to rise rapidly, a significant concern for people with diabetes.
Digestibility and Gut Health
For those with sensitive stomachs or digestive issues, the choice is clear. Arrowroot is known for being gentle on the digestive system and is easier to break down than cornstarch. It is often used to soothe gastrointestinal problems, with some studies suggesting it can help manage diarrhea. The resistant starch in arrowroot also acts as a dietary fiber, feeding beneficial gut bacteria and promoting a healthy microbiome. Cornstarch, on the other hand, can be more challenging for some to digest and may contribute to bloating and discomfort.
Performance in the Kitchen
The culinary characteristics of arrowroot and cornstarch are also different, influencing which is best for a particular recipe. The thickening power of arrowroot is more delicate than cornstarch, and it behaves differently under heat.
Arrowroot:
- Thickens at lower temperatures and is best added toward the end of the cooking process.
- Produces a clear, glossy finish, making it ideal for fruit sauces, glazes, and acidic recipes.
- Is stable when frozen and thawed, unlike cornstarch-thickened sauces.
- Should not be used with dairy, as it can turn the texture slimy.
Cornstarch:
- Requires higher heat to thicken and creates a more opaque finish.
- Has a powerful thickening ability but can become gummy if overcooked.
- Does not freeze and thaw well, as the sauce can break down.
- It is more versatile for dairy-based sauces than arrowroot.
Culinary Comparison Table
| Feature | Arrowroot Powder | Cornstarch |
|---|---|---|
| Origin | Tropical plant root (rhizome) | Corn kernel endosperm |
| Processing | Minimally processed | Highly refined |
| Nutritional Value | Trace amounts of vitamins, minerals, and fiber | Empty calories and high carbs; lacks nutrients |
| Digestibility | Very easy to digest; good for sensitive stomachs | Can be harder to digest for some |
| Glycemic Index | Lower GI (low) | Higher GI (high) |
| Heat Tolerance | Thins with prolonged, high heat; add at end | Requires high heat; thickens powerfully |
| Culinary Finish | Clear and glossy | Opaque and cloudy |
| Best with Dairy | Not recommended (can become slimy) | Works well |
| Freezes Well? | Yes | No |
| GMO Status | Naturally non-GMO | Often derived from GMO corn, unless organic |
Which Thickener Is Right For You?
For most people seeking a healthier option, arrowroot is the better choice. Its less processed nature, gentle effect on digestion, and added nutritional benefits align with a whole-foods-focused diet. It is particularly beneficial for:
- Individuals on gluten-free, grain-free, or paleo diets.
- People with sensitive digestion or IBS.
- Those looking to avoid GMOs and highly refined ingredients.
Cornstarch remains a practical and effective thickener, especially in recipes where it outperforms arrowroot, such as dairy-based sauces. It is perfectly fine to use in moderation as part of a balanced diet. However, for those with blood sugar concerns, using cornstarch sparingly is recommended.
For a deeper dive into the health impacts of refined ingredients, you may find this information from Healthline helpful.
Conclusion: Making the Healthier Choice
Ultimately, the choice between arrowroot and cornstarch depends on your specific dietary needs and cooking applications. If your primary goal is to use a less processed, more nutrient-dense, and easily digestible ingredient, then arrowroot is the clear winner. For those managing gluten sensitivity, grain-free diets, or gut health issues, the advantages of arrowroot are significant and well-documented. While cornstarch is a powerful and reliable thickener for certain recipes, its highly refined nature and potential impact on blood sugar make arrowroot the healthier default choice for most cooking applications.
