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Is Arrowroot Keto diet friendly: Low Carb alternatives

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Are you following a keto diet and wondering if arrowroot keto friendly ingredient? While arrowroot is a versatile and nutritious root vegetable that has been used for centuries in cooking and baking, it may not be the best choice for those following a low-carb diet.

In this article, we'll take a closer look at arrowroot and its nutritional profile, as well as explore some keto-friendly substitutes that you can use in your recipes. Whether you're looking to thicken sauces, soups, or desserts, we've got you covered with plenty of delicious and low-carb options. So, let's dive in and discover all there is to know about arrowroot and the keto diet!

title photo with words and arrowroot

Is Arrowroot Keto?

Arrowroot is a starchy root vegetable that is often used as a thickener in cooking and baking. While it is lower in carbohydrates compared to some other starchy vegetables like potatoes, arrowroot is not considered to be keto-friendly due to its relatively high carbohydrate content

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One tablespoon of arrowroot contains about 6 grams of carbohydrates, including 1 gram of fiber and 1 gram of sugar. The ketogenic diet typically limits daily carbohydrate intake to around 20-50 grams, depending on individual needs, so consuming arrowroot in significant amounts may make it difficult to stay within this range. It is better to choose a low-carb diet substitute with fewer carbs.

That being said, if you are following a less strict version of the ketogenic diet, such as a cyclical or targeted ketogenic diet, you may be able to include small amounts of arrowroot in your meals or baked goods. It's important to keep in mind that the total carbohydrate content of your meals or snacks should still be taken into account to ensure that you are staying within your daily carbohydrate limit.

Overall, while arrowroot is not a keto-friendly food, it can still be part of a healthy and balanced diet for those who are not strictly following the ketogenic diet.

Here are some alternatives with lower total carbs for a better choice. They make a great substitute in your low-carb food.

  1. Xanthan gum: Xanthan gum is a keto-friendly substitute for arrowroot that is made by fermenting corn sugar with a bacteria called Xanthomonas campestris. It is commonly used in gluten-free and low-carb cooking and baking because it can help to thicken and stabilize recipes without adding carbohydrates. However, some people may experience digestive discomfort if they consume too much xanthan gum.
  2. Guar gum: Guar gum is another keto-friendly thickener that can be used in place of arrowroot. It is derived from the guar bean and is commonly used in gluten-free and low-carb baking. Like xanthan gum, guar gum is very potent, so only a small amount is needed. It may also cause digestive discomfort in some people.
  3. Coconut flour: Coconut flour is a high-fiber, low-carb flour made from ground coconut meat. It can be used as a thickener in place of arrowroot, and it also adds a subtle coconut flavor to recipes. However, because coconut flour is so absorbent, it can thicken recipes quickly, so it's important to add it slowly and adjust the liquid accordingly.
  4. Psyllium husk powder: Psyllium husk powder is a keto-friendly fiber supplement that can also be used as a thickener in place of arrowroot. It is derived from the seeds of the Plantago ovata plant and is commonly used in keto bread and pasta recipes. Psyllium husk powder can help to add structure and moisture to recipes, but it can also cause digestive discomfort if consumed in large amounts.
  5. Chia seeds: Chia seeds are a keto-friendly superfood that can be used to thicken sauces and dressings. When mixed with liquid, chia seeds form a gel-like substance that can be used as a thickener. Chia seeds are also a great source of fiber, healthy fats, and antioxidants.

When using these arrowroot substitutes, it's important to keep in mind that the texture and flavor of the final product may be slightly different compared to using arrowroot. It may take some experimentation to find the right substitute for your recipe.

 frequently asked questions about arrowroot and keto:

  1. Is arrowroot allowed on a keto diet? Arrowroot is not considered to be keto-friendly due to its relatively high carbohydrate content. While it is lower in carbohydrates compared to some other starchy vegetables like potatoes, arrowroot still contains too many carbs for strict keto followers.
  2. What is arrowroot used for in cooking? Arrowroot is a starchy root vegetable that is often used as a thickener in cooking and baking. It is commonly used to thicken sauces, gravies, soups, and puddings.
  3. What are some keto-friendly arrowroot substitutes? Some keto-friendly arrowroot substitutes include xanthan gum, guar gum, coconut flour, psyllium husk powder, and chia seeds.
  4. How do I use arrowroot substitutes in cooking?When using arrowroot substitutes, it's important to follow the instructions for the specific substitute you are using. For example, xanthan gum is very potent, so only a small amount is needed. Coconut flour can absorb a lot of liquid, so you may need to adjust the amount of liquid in your recipe. It may take some experimentation to find the right substitute for your recipe.
  5. Can arrowroot be part of a healthy diet outside of keto? Arrowroot can still be part of a healthy and balanced diet outside of keto for those who are not avoiding carbohydrates. There are many health benefits as It is a good source of vitamins, minerals, and fiber, and can be a useful ingredient in gluten-free and vegan cooking. However, it is important to consume arrowroot in moderation and to balance it with other nutrient-dense foods.
  6. What is the amount of carbs in arrowroot? Arrowroot contains about 6 grams of net carbs which is a high carb content ingredient. The best way to get your carb limit down is by using the keto-friendly option that is listed above. 
  7. Is arrowroot a great thickening agent? -small amounts of arrowroot powder can be low carb but not keto friendly so I do not recommend it as part of a low carb diet.

I hope you found this article helpful in understanding more about arrowroot and its role in the keto diet. While arrowroot may not be the most keto-friendly ingredient due to its relatively high carbohydrate content, it can still be a nutritious addition to a healthy and balanced diet.

If you're following a keto diet, there are plenty of other low-carb thickeners and substitutes that you can use in place of arrowroot, such as xanthan gum, guar gum, coconut flour, psyllium husk powder, and chia seeds. Each of these substitutes has its own unique properties, so it's important to experiment and find the right one for your specific recipe.

Remember, the key to a successful keto diet is finding a sustainable way to eat that works for you. While it may be tempting to cut out all carbohydrates, it's important to focus on whole, nutrient-dense foods and to listen to your body's needs. If you find that arrowroot or other high-carb ingredients don't work for you, there are plenty of delicious and satisfying keto-friendly recipes that you can enjoy.

Ultimately, the most important thing is to focus on nourishing your body with whole foods and to find a way of eating that feels good for you. Whether you're following a strict keto diet or simply looking to incorporate more nutritious foods into your diet, arrowroot can be a great ingredient to have on hand for all your cooking and baking needs.

Make sure and check out our Keto gravy recipe for the best uses of arrowroot starch substitutes. If you love savory dishes, this recipe is a great addition to the perfect holiday or comfort food meal. This is the best thing when you are looking for recipes with low grams of net carbohydrates. This will help you stay in a state of ketosis if you stay within the appropriate gram of carbs. 

So go ahead and get creative in the kitchen! Whether you're making a savory sauce or a sweet dessert, arrowroot and its substitutes offer a world of possibilities for delicious and nutritious keto recipes. And if you have any questions or comments, feel free to leave them below – I'd love to hear from you!

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