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 Warfare II, some Southeast Asian international locations relied totally on tapioca for survival. Immediately, tapioca might be present in numerous kinds, corresponding to flakes, flour, or pearls. It’s usually used as a thickener and might 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. Nevertheless, it needs to be famous that whereas yuca (cassava) does present some protein, nutritional vitamins, minerals, and fiber, tapioca has little to no dietary worth apart from 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 just communicate 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 simple 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 normally bought as flakes, white flour, or pearls.
The Dietary Worth of Tapioca
The U.S. Division of Agriculture offers 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 have a look at among the most typical advantages of Tapioca.
1. Tapioca’s versatility in restricted diets
For folks who are suffering from allergic reactions 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. Nevertheless, it is very important observe that tapioca has restricted dietary worth. Subsequently, it might be helpful to mix it with different flour, corresponding 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 available.
2. Simple to digest
Tapioca is extensively recognized 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 might even advocate tapioca as a supply of energy for people with situations corresponding to irritable bowel syndrome (IBS) or diverticulitis, which may trigger digestive signs. The mild nature of tapioca can assist scale back signs and alleviate discomfort brought on by these situations.
3. Helps to realize weight
Tapioca is usually a nice answer in case you are in search of methods to realize 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 probability of gaining weight with out growing any danger of hostile results from consuming extra fats and ldl cholesterol. You can too 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 big function in numerous bodily features, together with sustaining sturdy bones and tooth, supporting muscle and blood vessel operate, nerve communication, and blood clotting.
The Nationwide Osteoporosis Basis recommends that people eat satisfactory quantities of calcium every day because the physique loses it every day via 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 very important mineral for these seeking to improve 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 kids acquire weight, which is important for his or her regular growth. Since tapioca is excessive in carbs, it may also be used as a weaning meals for teenagers older than a yr.
