If you follow my recipes or my cookbook, Rachael’s Good Eats, you’ve probably noticed I often choose arrowroot starch over cornstarch. Both thickeners work, but arrowroot offers several advantages that make it my preferred option in cooking and baking. Below I explain the main differences between arrowroot vs. cornstarch and why I reach for arrowroot powder.
6 Reasons I Prefer Arrowroot vs. Cornstarch
1. Easier on Digestion
Arrowroot is gentle on the stomach and generally easier to digest than cornstarch. For anyone with a sensitive gut, frequent bloating, or IBS, arrowroot can be a kinder alternative. Cornstarch may be more difficult for some people to break down, especially when used in larger quantities.
2. Grain-Free & Gluten-Free
Although cornstarch is technically gluten-free, it is derived from corn, which is a grain. If you follow a paleo, Whole30, or grain-free diet, arrowroot is a better match because it’s naturally grain-free and thickens recipes without the heavier texture sometimes associated with cornstarch.
3. Less Processed
Arrowroot tends to be less processed overall. Cornstarch undergoes an intensive refining process that can involve more industrial steps, while arrowroot is extracted from the root of a tropical plant using simpler processing methods.
4. Won’t Cause Inflammation
Corn can be a common trigger for inflammation in people with food sensitivities or autoimmune conditions. Arrowroot is often better tolerated and can be a safer choice if you’re aiming to minimize inflammatory foods in your diet.
5. No GMO Worries
Much of the corn grown commercially is genetically modified, which can make avoiding GMOs more difficult if you rely on cornstarch. Arrowroot is naturally non-GMO, so it’s an easy swap for anyone trying to reduce exposure to genetically modified ingredients.
6. Bonus: A Small Nutrition Boost
Neither arrowroot nor cornstarch is a nutrition powerhouse, but arrowroot contains small amounts of minerals and B vitamins, such as potassium, iron, and B vitamins. Cornstarch is primarily empty carbohydrates, so if you want to eke out a little extra nutrition, arrowroot has a slight edge.
How to Use Arrowroot Instead of Cornstarch
- Substitute 1 tablespoon of cornstarch with 2 teaspoons of arrowroot powder.
- Always mix arrowroot with cold water first to make a smooth slurry before adding it to hot liquids—this prevents clumping.
- Use arrowroot to thicken sauces, soups, stir-fries, or as a binding agent in many baked goods and coatings.
- If you want a reliable, everyday option, I often use Bob’s Red Mill arrowroot starch in my pantry.
Next time you see arrowroot and cornstarch listed in a recipe, you’ll understand why I prefer arrowroot. It’s an easy, versatile swap that can be kinder to digestion, fits grain-free diets, and reduces concerns about GMOs and inflammation. Have you tried making the switch? Share your experience in the comments!