Nutritional Profile Comparison
At a glance, both cornstarch and arrowroot powder appear to be almost pure carbohydrate, providing minimal fat or protein. However, a deeper look at their nutritional profiles reveals important differences. A 100-gram serving of arrowroot powder contains more dietary fiber and also provides trace amounts of important minerals like iron, phosphorus, and potassium, along with some B vitamins. Cornstarch, on the other hand, is considered a source of 'empty calories' as the manufacturing process strips away virtually all beneficial nutrients, including fiber, vitamins, and minerals. While a single tablespoon of either won't significantly impact your daily nutritional intake, these differences become more relevant in larger applications or for those paying close attention to micronutrients.
Processing and Sourcing
One of the most significant arguments for arrowroot being the healthier choice lies in its less intensive processing. Arrowroot is typically extracted from the root of a tropical plant with minimal heat and chemical use. This more natural method results in a product that retains some of the plant's original beneficial components, such as prebiotic resistant starch. Cornstarch, conversely, is the result of an industrial 'wet milling' process that separates the starchy endosperm from the rest of the corn kernel. This heavy refinement is what removes the nutrients and makes it a highly processed food. Furthermore, a substantial portion of commercially grown corn is genetically modified (GMO), a concern many health-conscious consumers wish to avoid. While organic and non-GMO cornstarch options exist, they can be subject to cross-contamination, a risk not present with naturally non-GMO arrowroot.
Digestibility and Health Effects
For those with sensitive stomachs or digestive issues, arrowroot is often the clear winner. It has a long history of traditional use as a remedy for stomach ailments because it is gentle on the digestive system and easy to break down. The resistant starch in arrowroot also acts as a prebiotic, feeding the beneficial bacteria in your gut, which can support immune function and overall digestive health. Cornstarch, being a refined carbohydrate with a high glycemic index (GI), is digested very quickly, which can lead to rapid spikes in blood sugar levels. This makes it a less favorable choice for individuals with diabetes or those looking to manage their blood sugar. For most people, consuming small quantities in a recipe won't cause issues, but for those with insulin resistance, this is a notable health consideration. The National Institute of Diabetes and Digestive and Kidney Diseases highlights the importance of managing blood glucose, which high-GI foods can affect.
Arrowroot as a Prebiotic
The resistant starch found in arrowroot is a type of dietary fiber that passes through your digestive system undigested until it reaches your large intestine. There, it feeds your healthy gut bacteria. A thriving gut microbiome is linked to numerous health benefits, including:
- Improved digestion and bowel regularity
- Enhanced immune function
- Better mineral absorption
- Reduced inflammation
Cooking Applications and Considerations
While arrowroot may have the edge in health benefits, each thickener has its own unique culinary properties that might influence your choice. This is important to consider before making a direct substitution.
- Freezing: Sauces thickened with arrowroot freeze and thaw well without changing texture, whereas cornstarch-thickened sauces can become spongy or separate.
- Acidity: Arrowroot holds up better in acidic environments, making it ideal for fruit fillings and sauces with ingredients like vinegar or lemon juice.
- Dairy: Cornstarch is the better option for dairy-based sauces and custards. Arrowroot combined with dairy can result in a slimy texture.
- Temperature: Arrowroot thickens at a lower temperature than cornstarch and should be added toward the end of cooking to prevent it from breaking down. Over-boiling can cause it to lose its thickening power.
- Appearance: Arrowroot produces a clear, glossy finish, while cornstarch gives a more opaque, cloudy result.
Comparison of Cornstarch and Arrowroot
| Feature | Cornstarch | Arrowroot |
|---|---|---|
| Origin | Refined from corn grain | Extracted from tropical plant rhizomes |
| Processing | Highly refined (wet milling) | Minimal and more natural |
| Nutritional Value | Essentially empty calories; lacks fiber, vitamins, and minerals | Trace amounts of fiber, minerals, and B vitamins |
| Digestibility | Can be hard to digest in large amounts; causes blood sugar spikes | Very easily digestible; gentle on the stomach |
| Sourcing Concerns | Commonly GMO unless specified; potential for cross-contamination | Naturally non-GMO and allergen-free |
| Best For | Dairy-based sauces, custards, pies, sauces needing opacity | Fruit sauces, jellies, glazes, acidic dishes, thickening at end of cooking |
| Drawbacks | Can become gummy or spongy when frozen; doesn't handle acidity well | Turns slimy with dairy; can break down if overheated |
Conclusion
Ultimately, when comparing which is healthier, cornstarch or arrowroot, arrowroot is the more nutritious and less processed choice. Its beneficial resistant starch, improved digestibility, and non-GMO nature make it a clear winner for most health-conscious consumers. That said, cornstarch still has its place in the kitchen, especially for specific applications where its properties, such as thickening dairy or its ability to withstand higher heat, are more desirable. For those with sensitive guts or blood sugar concerns, however, swapping to arrowroot is a simple and impactful decision that supports better digestive health. For day-to-day cooking, choosing arrowroot is the healthier habit to cultivate.
