by Matt Weik, BS, CSCS, CPT, CSN
Tapioca, a gluten-free starch, is derived from the storage root of the cassava or yuca plant. Originating in Brazil, it’s an on a regular basis dietary staple in tropical international locations as a consequence of its fast supply of carbohydrates.
Throughout World Struggle II, some Southeast Asian international locations relied totally on tapioca for survival. At present, tapioca could be present in varied kinds, comparable to flakes, flour, or pearls. It’s usually used as a thickener and could be sweetened and dyed to make boba for bubble tea, tapioca pudding, and different candy desserts.
Tapioca flour can be a key ingredient in gluten-free merchandise like bread. Nonetheless, it must be famous that whereas yuca (cassava) does present some protein, nutritional vitamins, minerals, and fiber, tapioca has little to no dietary worth in addition to carbohydrates. Regardless of this, tapioca stays a beloved ingredient for its versatility and distinctive texture in lots of dishes throughout the globe.
Disclaimer: This text is for informational functions solely and isn’t meant to deal with or diagnose any situation. It’s endorsed that you simply converse together with your physician earlier than altering your present vitamin plan.
What’s Tapioca?
Tapioca is a starch that comes from the cassava root, a tuber native to South America. The cassava root is straightforward to develop and a dietary staple discovered in lots of international locations in Asia, Africa, and South America. Tapioca is of course gluten-free, so it serves as a wheat substitute in baking and cooking for these on a gluten-free food regimen. Tapioca is a dried product often bought as flakes, white flour, or pearls.
The Dietary Worth of Tapioca
The U.S. Division of Agriculture supplies the next vitamin info for a 100g serving of dry tapioca pearls.
- Energy: 358
- Sodium: 1mg
- Fats: 0.02g
- Carbs: 88.7g
- Sugar: 3.35g
- Fiber: 0.9g
- Protein: 0.2g
5 Well being Advantages of Utilizing Tapioca
Not many individuals take into consideration the well being advantages of consuming tapioca. Let’s take a look at a few of the most typical advantages of Tapioca.
1. Tapioca’s versatility in restricted diets
For folks that suffer from allergy symptoms or intolerances to wheat, grains, and gluten, following a restricted food regimen is important. Tapioca, being naturally freed from grains and gluten, is a superb various to wheat- or corn-based merchandise.
Its versatility permits it for use as flour in baking and cooking, in addition to a thickener in soups or sauces. Nonetheless, it is very important observe that tapioca has restricted dietary worth. Subsequently, it might be helpful to mix it with different flour, comparable to almond or coconut flour, to extend the nutrient content material of your food regimen. With tapioca’s versatility and suitability for restricted diets, it’s a nice ingredient to have readily available.
2. Simple to digest
Tapioca is extensively identified for its fame as a stomach-friendly meals. In comparison with flours derived from grains or nuts, tapioca is commonly simpler to digest, making it a preferred various for people with digestive points.
Healthcare professionals could even advocate tapioca as a supply of energy for people with situations comparable to irritable bowel syndrome (IBS) or diverticulitis, which might trigger digestive signs. The mild nature of tapioca may also help cut back signs and alleviate discomfort brought on by these situations.
3. Helps to achieve weight
Tapioca could be a nice resolution in case you are searching for methods to achieve weight. One cup of tapioca pearls accommodates 544 energy and 135g of carbohydrates. Consuming a few bowls of tapioca pudding every day improves an individual’s chance of gaining weight with out rising any danger of antagonistic results from consuming extra fats and ldl cholesterol. You may also add tapioca to different meals dishes to enhance their calorie and carb content material.
4. Good supply of calcium
Calcium is a crucial mineral that performs a major function in varied bodily capabilities, together with sustaining robust bones and tooth, supporting muscle and blood vessel perform, nerve communication, and blood clotting.
The Nationwide Osteoporosis Basis recommends that people eat ample quantities of calcium every day because the physique loses it every day by way of sweat, urine, feces, and pores and skin.
Subsequently, it’s important to incorporate calcium-rich meals in our every day food regimen. One cup of tapioca pearls accommodates 30.4mg of calcium, making it an affordable supply of this important mineral for these trying to enhance their calcium consumption.
5. Assist in the nourishment of infants
The vitamin in tapioca makes it a superb meals for a rising youngster who requires an ample quantity of vitamins. Tapioca helps younger youngsters achieve weight, which is crucial for his or her regular improvement. Since tapioca is excessive in carbs, it may also be used as a weaning meals for youths older than a yr.
