Is arrowroot powder Keto friendly?

As a nutritionist with a focus on low-carb diets, I often get asked about the compatibility of various ingredients with the ketogenic lifestyle. The ketogenic diet, or keto for short, is a high-fat, adequate-protein, low-carbohydrate diet that forces the body to burn fats rather than carbohydrates. One of the key principles of the keto diet is to minimize the intake of net carbs (total carbs minus fiber) to ensure that the body remains in a state of ketosis, where it primarily burns fat for fuel.

Arrowroot powder is a starch derived from the rhizomes (underground stems) of several plants in the Maranta and Cannaceae families. It has been used traditionally as a thickening agent in cooking and baking, similar to cornstarch, and is favored for its smooth texture when compared to other starches.

### **Keto-Friendly Characteristics of Arrowroot Powder**


1. Low in Carbohydrates: Arrowroot powder is very low in net carbs, which is a crucial factor for keto dieters. Each tablespoon of arrowroot powder contains about 3 grams of total carbs, with approximately 1 gram of dietary fiber, resulting in a net carb count of around 2 grams. This low carb content makes it a suitable choice for those following a ketogenic diet.


2. High in Fiber: The fiber content in arrowroot powder contributes to its low net carb count and can aid in digestion and satiety, which are beneficial for maintaining a keto lifestyle.


3. Stability of Fats: The fats in arrowroot powder are stable, meaning they do not oxidize easily. This stability is important for keto dieters who prioritize healthy fats in their diet.


4. Paleo-Friendly: While the original message mentioned that arrowroot has more carbs than other thickeners and is not considered paleo-friendly, it's worth noting that the paleo diet is more flexible regarding carb intake. Arrowroot powder can still be used in small quantities in a paleo diet, especially when compared to grain-based thickeners.


5. Versatility: Arrowroot powder can be used in a variety of recipes, from gravies to desserts, making it a versatile addition to a keto pantry.

### **Considerations When Using Arrowroot Powder on Keto**

- Portion Control: Even though arrowroot powder is low in carbs, it's still important to be mindful of portion sizes to ensure it doesn't contribute significantly to your daily carb allowance.

- Nutritional Balance: While arrowroot powder can fit into a keto diet, it's essential to maintain a balanced diet that includes adequate protein and healthy fats.

- Alternatives: For those looking for other thickening agents, alternatives like xanthan gum (as mentioned in the reference) can be considered. However, it's important to note that individual tolerance and dietary preferences can vary, and some may prefer one over the other.

- Read Labels: Always check the labels for additives and ensure the arrowroot powder is pure and free from ingredients that could increase the carb content.

### Conclusion

Arrowroot powder, with its low carb and high fiber profile, can be a suitable addition to a ketogenic diet when used in moderation. It offers a stable fat source and can contribute to the dietary fiber intake, aligning with the principles of a keto diet. As with any ingredient, it's essential to consider the overall nutritional balance and individual dietary needs.

It contains the most stable fats and it's very low in carbs while high in fibre - perfect for the ketogenic diet! I used paleo-friendly arrowroot powder to thicken the raspberry curd. Arrowroot has more carbs than other thickeners. ... Keep in mind that xanthan gum is not considered paleo-friendly.Mar 27, 2014