Arrowroot and Tapioca Flour: Are They Paleo?


One of many many thrilling issues about dwelling a Paleo way of life is getting artistic in terms of recipes. Discovering various components to make acquainted dishes will be fairly the problem. As you’ll be able to see beneath, certainly one of our readers reached out to us and inquired about a number of options to flour.
Because it’s a typical query we had our very personal Dr. Cordain, founding father of The Paleo Food plan, reply to the query and we’ve determined to publish it to the positioning. Get pleasure from!
Reader Query
Expensive Dr. Cordain,
Because you’re the one supply that I belief for unusual questions on what’s allowed in a very Paleo Food plan, I’d be grateful in the event you may inform me if:
• arrowroot flour
• natural tapioca flour
• and soluble tapioca fiber
are appropriate with the Paleo Food plan, particularly gut-wise and antinutrient-wise.Thanks a lot, your assist is appreciated.
Dr. Cordains’ Response
Expensive Nicola,Many thanks to your good questions. Let me first handle the query of arrowroot flour.
Arrowroot flour
The scientific title for arrowroot is Maranta arundinacea. It’s a perennial plant native to the Amazon rainforest and grows to a peak of between 1 to five ft. Its primary edible part is its starchy rhizome (underground stem). It was domesticated about 7,000 years in the past in South and Central America (1), and at present it’s used worldwide as a thickener in lots of meals corresponding to puddings, sauces and baked items (2).
From a dietary perspective, arrowroot represents a latest addition to the human weight loss plan, however so do a whole bunch of different western hemisphere plant species, as people migrated from the outdated world to North and South America about 13,000 to 15,000 years in the past. Arrowroot starch maintains a positive nutrient cross part which is per the plant meals that formed the human genome all through our species’ evolution.
Its caloric density is low ( kcal/100 g) and like different plant meals which formed the human genome, arrowroot starch maintains a low protein (four.24 g/100 g) content material, a average carbohydrate (13.39 g/100 g) content material and a low fats (zero.20 g/100 g) content material (three). Moreover, its glycemic index ( is low (four.) Additional, arrowroot’s dietary traits are per the old-world plant species that had been central in early hominid diets. It maintains a excessive folate (338 ug/100 g) content material, low sodium ( mg/100 g) content material and a healthful potassium (Okay+) to sodium (Na+) ratio of 17.5 (three). Additional, arrowroot (per energy) is an effective supply of iron (2.22 mg/100 g) and magnesium ( mg/100 g) (three).
Arrowroot flour is a supply of prebiotic fiber that will have a optimistic impact upon the immune system (2). Therefore, the dietary proof for arrowroot flour signifies that it’s a healthful “Paleo” meals.
Natural Tapioca Flour
Tapioca flour is a starch comprised of the roots of the cassava plant (Manihot esculenta) which is indigenous to the west central area of Brazil and jap Peru (5). Like arrowroot, the domestication of the cassava plant, a significant staple meals within the creating world (6), occurred lower than 10,000 years in the past and represents a latest dietary addition for people (5). In contrast to arrowroot, uncooked cassava starch incorporates antinutritional components (cyanogenic glucosides [linamarin and lotaustralin]) that are doubtlessly poisonous to people in excessive concentrations. Boiling, soaking, fermentation, drying and processing of cassava roots reduces its cyanide concentrations, however doesn’t utterly remove this compound (6,7). Cyanide intoxication might promote goiters, has been linked to ataxia (a neurological dysfunction, often known as konzo) and pancreatitis (7, eight).
Starch from cassava (tapioca) roots will be changed by starch from different much less poisonous plant sources with out the dangers to well being that residual cyanogenic glucosides in cassava roots might promote.
1. Piperno DR. The origins of plant cultivation and domestication within the New World tropics: patterns, course of, and new developments. Present Anthropology. 2011 Aug four;52(S4): S453-70.
2. Kumalasari ID, Harmayani E, Lestari LA, Raharjo S, Asmara W, Nishi Okay, Sugahara T. Analysis of immunostimulatory impact of the arrowroot (Maranta arundinacea. L) in vitro and in vivo. Cytotechnology. 2012 Mar 1;64(2):131-7.
three. Nutritionist Professional Software program.
four. Marsono Y. Glycemic index of chosen Indonesian starchy meals. Indonesian Meals and Diet Progress. 2001; eight:15-20.
5. Olsen KM, Schaal BA. Proof on the origin of cassava: phylogeography of Manihot esculenta. Proceedings of the Nationwide Academy of Sciences. 1999 Could 11;96(10):5586-91.
6. Chavarriaga-Aguirre P, Model A, Medina A, Prías M, Escobar R, Martinez J, Díaz P, López C, Roca WM, Tohme J. The potential of utilizing biotechnology to enhance cassava: a overview. In Vitro Cell Dev Biol Plant. 2016;52(5):461-478
7. Adamolekun B. Neurological problems related to cassava weight loss plan: a overview of putative etiological mechanisms. Metabolic Mind Illness. March 2011, Quantity 26, Challenge 1, pp 79–85
eight. Bhatia E, Choudhuri G, Sikora SS, Landt O, Kage A, Becker M, Witt H. Tropical calcific pancreatitis: robust affiliation with SPINK1 trypsin inhibitor mutations. Gastroenterology. 2002 Oct;123(four):1020-5.
About Loren Cordain, PhD, Professor EmeritusDr. Loren Cordain is Professor Emeritus of the Division of Well being and Train Science at Colorado State College in Fort Collins, Colorado. His analysis emphasis over the previous 20 years has targeted upon the evolutionary and anthropological foundation for weight loss plan, well being and effectively being in fashionable people. Dr. Cordain’s scientific publications have examined the dietary traits of worldwide hunter-gatherer diets in addition to the nutrient composition of untamed plant and animal meals consumed by foraging people. He’s the world’s main professional on Paleolithic diets and has lectured extensively on the Paleolithic vitamin worldwide. Dr. Cordain is the creator of six well-liked bestselling books together with The Actual Paleo Food plan Cookbook, The Paleo Food plan, The Paleo Reply, and The Paleo Food plan Cookbook, summarizing his analysis findings.View all posts by Loren Cordain, PhD, Professor Emeritus | Web site


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