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Arrowroot flour
CARBS
88 g
PROTEINS
0.3 g
FATS
0.1 g
Quantity: 100 g
Glycemic Index: High
Glycemic Load: High
Fiber: 0.3 g
Key Nutrients: Potassium, B-vitamins
Health Impact: Due to its high carbohydrate content and minimal fiber, arrowroot flour can cause significant blood sugar spikes and requires careful management in a diabetic diet.
💉 Suggested Bolus
Consider pre-bolusing or using a dual-wave bolus if using insulin to manage diabetes.
🍽️ Best Paired With (Veg)
- Avocado – Rich in healthy fats that can help to slow the absorption of carbohydrates.
- Chia seeds – High in fiber, which can help to maintain blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides protein that helps to stabilize blood sugar levels.
- Salmon – Rich in omega-3 fatty acids, beneficial for overall metabolic health.
🥄 Smart Substitutes
- Almond flour – Lower in carbs and has a higher fat content, which can help to slow down glucose absorption.
- Coconut flour – High in fiber and low in carbohydrates, aiding in better blood sugar control.
- Flaxseed meal – Very low in carbs and high in omega-3 fatty acids, which can improve glycemic control.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as digestion and absorption are slow.
- 30–60 min: Slight increase in blood sugar could occur depending on overall meal composition.
- 2–3 hr: Blood sugar levels should stabilize, especially if combined with fiber and healthy fats.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber and high-protein foods to slow digestion and glucose absorption.
🤔 FAQs about Arrowroot flour
Can arrowroot flour be used in keto recipes?
Arrowroot flour is higher in carbs than other keto-friendly flours, so it's best used sparingly if at all in keto recipes.
Is arrowroot flour good for thickening sauces in a low-carb diet?
While effective as a thickener, arrowroot flour is relatively high in carbs. Consider alternatives like xanthan gum for a lower carb option.
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