Tapioca is essentially a starch that is synthesized from the root of the cassava plant, scientifically termed Manihot esculenta. It is often processed into little round particles that look like pearls and is a popular ingredient in many South American and Asian recipes such as bubble tea, puddings, jams, jellies, and desserts.
How Are Tapioca Pearls Made?
The roots of cassava are finely ground, to extract the starchy liquid. Following this, the inherent water content is allowed to evaporate and the end-product is a fine white powder. Finally, this powder is made to undergo manufacturing processes, including sieving under high pressure, to produce bright white, translucent spheres that resemble pearls, therefore giving the name of tapioca pearls.
What Are Tapioca Pearls Used For?
In India, tapioca pearls are referred to as “Sabudana” in Hindi, “Sabu” in Bengali, “Javvarisi” in Tamil, “Saggubiyyam” in Telugu and “Chavvari” In Malayalam. They are commonly used in preparing staple desi recipes such as upma, khichdi, kheer, thalipeeth and vada, as well as crunchy snacks like papad and javvarisi vadaam.
Sabudana is traditionally added in Indian cooking, particularly in recipes prepared during festivals like Navratri, Diwali and Varalakshmi Vrat, as these dishes are consumed following a fast. These fluffy circular gems are a time-tested Ayurvedic remedy for cooling the body post fasting for several hours and also effectively regulate the stomach acids, thereby aiding in smooth digestion. Also, being an instant source of calories, sabudana pearls help in combating fatigue.
How Nutritious Are Tapioca Pearls?
Tapioca pearls or sabudana primarily contain starch, a simple carbohydrate that is easily digested and is also a direct source of energy. However, this is not the only nutritious benefit offered by sabudana, although it is comparatively less wholesome when compared with other fiber-rich grains such as wheat and oats. It is low in sodium content, practically has no cholesterol and comprises significant quantities of calcium, for strengthening bones. In addition, sabudana also provides iron for blood synthesis and transport, manganese for optimal metabolism and folate for ensuring proper DNA synthesis and cell division in all the bodily tissues.
Today, Sabudana is incorporated in a wide variety of dishes all over the world, as its beneficial use in low-sodium, cholesterol-free restricted diets is well-recognized. It is used immensely to prevent the risk of chronic diseases like muscular atrophy, boost metabolism and enhance overall well-being.
1. Helps In Weight Gain
Sabudana is a vegetarian food and a rich source of the purest and simplest forms of carbohydrates and starches. This aids in building essential fat tissues to protect internal organs, as well as ensures uniform lipid distribution across the body and is hence very useful for those who are underweight.
2. Ideal For Restricted Diets
Being naturally gluten-free, nut-free and grain-free, sabudana is a perfect ingredient that can be routinely added in the diet of people suffering from food allergies and gluten sensitivity. Gluten is a protein intrinsically present in some whole grains such as wheat, barley and rye which triggers a severe reaction in some people whose bodies are averse to this component. Also Read: Going Gluten-Free Effortlessly
3. Promotes Strong Muscle Growth
Sabudana abounds in essential amino acids and is a good source of vegetarian protein, both of which are crucial for many enzymatic reactions in cells and tissues in the body, to maintain proper functioning of all the organs. Moreover, it adds muscle mass and improves the tensile strength of connective tissues, thereby fostering muscular development.
4. Regulates Proper Digestive Function
As sabudana is an unprocessed food, the simple sugars and starches it contains will promptly be assimilated in the body and broken down in the stomach, to provide a source of energy. Furthermore, sabudana also helps in eliminating blockages in the gut passage upon digestion and hence prevents constipation and irritable bowel syndrome.
Also Read: Constipation: Signs, Symptoms And Treatment
5. Combats Neural Tube Defects
Sabudana can be taken by expecting mothers, as it has profuse amounts of folate, that plays a vital role in the normal development of the foetus, avoiding any chances of neural tube defects and other birth abnormalities in the newborn. Folate also enhances red blood cell synthesis, required for transporting nutrients to vital organs in the body.
6. Enhances Energy Levels
Due to their carbohydrate content, tapioca pearls are a quick and efficient source of energy. Whether consumed as part of a meal or snack, tapioca pearls can replenish glycogen stores and provide sustained energy throughout the day.
7. Supports Heart Health
Tapioca pearls contain potassium, a mineral that plays a vital role in regulating blood pressure and supporting cardiovascular health. Including potassium-rich foods like tapioca pearls in your diet can help lower blood pressure and reduce the risk of heart disease.
8. Boosts Immune Function:
Tapioca pearls contain vitamin C, an antioxidant that supports immune function and helps protect against infections and illnesses. Consuming tapioca pearls as part of a balanced diet can strengthen the immune system and promote overall health.
Frequently Asked Questions
Are Tapioca Pearls Good For Health?
Tapioca pearls are low in nutrients but provide energy through carbohydrates. They are generally considered safe but should be consumed in moderation.
What Does Tapioca Do To The Body?
Tapioca provides quick energy due to its high carbohydrate content but lacks significant vitamins or minerals. It can help with digestive health as a source of dietary fiber.
What Are The Side Effects Of Tapioca Pearls?
Side effects of tapioca include digestive discomfort if consumed in excess and potential allergenic reactions in sensitive individuals.
Is Tapioca Good For Skin?
Tapioca itself does not have direct benefits for the skin, but it can be part of a balanced diet that supports overall health and skin vitality.
What Are The Disadvantages Of Tapioca?
Tapioca is low in nutrients, high in carbohydrates, and can cause digestive issues if eaten in large amounts.
When Should I Eat Tapioca?
Tapioca can be enjoyed as a treat or snack, but it is best consumed in moderation due to its high carbohydrate content
Is Tapioca Better Than Rice?
Tapioca and rice serve different purposes. Tapioca is more of a starchy treat, while rice is a staple food providing more protein and essential nutrients.
Is Tapioca Better Hot Or Cold?
Tapioca can be enjoyed both hot and cold, depending on the dish. Tapioca in hot puddings, offers a comforting texture, while cold tapioca pearls in drinks provide a refreshing chewiness.
Which Is Better, Potato Or Tapioca?
Potatoes offer more nutrients like vitamins, minerals, and fiber compared to tapioca. Potatoes are generally considered a healthier option due to their higher nutrient density.
Conclusion:
Sabudana, when taken in moderation, is extremely beneficial for easing the digestive process, promoting strong bones and muscles, gaining weight, and boosting energy levels when feeling exhausted and tired. Consume this cholesterol-free grain variant after properly softening it by soaking it in water, to procure the wonderful rewards it offers for complete wellness.
(This article is reviewed by M Sowmya Binu Health & Nutrition Expert)
Author Profile
Soumita Basu:
Soumita Basu holds a Bachelor's Degree in Pharmacy and is keenly interested in Ayurveda, home remedies, yoga, fitness, diagnostics, and beauty. With nearly 6 years of experience, she produces evidence-based health content, including articles, videos, and infographics, to provide valuable insights to her audience.
References:
The Dangers of Cassava (Tapioca) ConsumptionMichael J Hall, MB, MRCP
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5113521/
https://www.thepharmajournal.com/archives/2023/vol12issue12/PartE/12-12-8-650.pdf
Tapioca Resistant Maltodextrin as a Carbohydrate Source of Oral Nutrition Supplement (ONS) on Metabolic Indicators: A Clinical Trial - By Junaida Astina,1 Weeraya Saphyakhajorn,2 Chaleeda Borompichaichartkul,3 and Suwimol Sapwarobol2,https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8912595/
https://www.researchgate.net/publication/244923724_Improving_the_Nutritive_Value_of_Cassava_Tapioca_Meal_with_Local_Spices
