Cassava, also known as yuca, casaba and tapioca, is a starchy root vegetable that goes with the scientific name Manihot esculenta. It has been a staple food for people over 500 million years across the globe. This plant is low-cost and resistant to drought, weather conditions, pests, and diseases. As it is an abundant source of carbohydrates, cassava flour has gained huge popularity in the food industry and serves as a gluten-free alternative to wheat flour. While it can also be cooked and prepared like other root vegetables, its most used form is flour.

Yet, this ingredient has a major downside when it has not been properly processed. Dive into this article to learn more about its benefits, uses ways to incorporate it into your diet, and possible side effects.

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What Is Cassava Flour?

Cassava flour is a gluten-free product obtained from the tuberous cassava plant, which is indigenous to South America and cultivated largely in tropical regions. Though cassava flour nutty flavour, its flavour has a mild or neutral taste and a smooth texture. Mostly white, although a few varieties are available in light red or yellow colour.

The making of cassava flour is divided into 5 steps:

• Peeling the tuber
• Soaking them in water for 4–6 days
• Drying in the sun or roasting them
• Scraping off the outer layer
• Pounding it into fine flour

It is a versatile ingredient that has several uses in the food industry, such as baking goods, tortillas, porridge, pancakes, gluten-free pasta, and pizza. It is sometimes used as a thickening agent for ice creams, sauces, and dressings. Moreover, its low moisture content renders a long shelf life when stored appropriately.

Also Read: Arrowroot: Health Benefits, Nutrition, Uses Of Arrowroot Powder, Recipes And Side Effects

Nutrition Of Cassava Flour

Cassava is packed with carbohydrates with completely nil or no fat or protein. Even the little protein is of low quality owing to its very low essential amino acid level. Starch is the key component of cassava and its flour, including amylose and amylopectin. The mineral content is very similar to that of wheat flour.

A ¼ cup (35 grams ) serving of Cassava flour offers

Calories: 130

Protein: 0 grams

Fat: 0 grams

Carbs: 31 grams

Fibre: 2 grams

Potassium: 2% of the Daily Value (DV)

Calcium: 1.5% of the DV

*Source As per The US Food And Drug Administration, (FDA)

Health Benefits

Improves Metabolic Markers

Being a good source of resistant starch cassava flour may improve metabolic markers like blood sugar and cholesterol levels. Adding this flour to your meal plan may slow down food digestion and improve insulin sensitivity, thereby controlling blood sugar spikes and regulating diabetes.

Gluten-Free Alternative

 Cassava flour is naturally gluten-free, making it a perfect choice for those suffering from celiac disease or gluten sensitivity. It also provides a great substitute for wheat flour in baking and cooking.

Supports Weight Loss

Several pieces of evidence have proven that when bacteria in the gut digest resistant starch present in cassava flour, they make short-chain fatty acids. These stimulate the release of hunger-easing hormones, which regulate the appetite and promote weight loss and fat reduction.

Also Read: Must Try Delicious Coconut Flour Recipes For Weight Loss

Gut Health

The resistant starch content in cassava flour can be beneficial for gut health. As the resistant starch ferments in the large intestine, it acts as a prebiotic or food for gut-friendly bacteria. A good gut microbiome is related to a lowered risk of diseases like obesity, diabetes, inflammatory bowel diseases, and certain types of cancer.

Is Cassava Good for Sexual Health?

Casava is packed with ample reserves of carbohydrates, that offer a steady supply of energy and boost performance and stamina. It contains phytoestrogens that mimic the action of estrogen bolstering reproductive health in men and women.

Uses of Cassava Flour

Baking: Cassava flour is extensively used as a wheat alternative for baking bread, muffins, pancakes, and cookies. Its neutral taste and texture are similar to those of wheat flour, making it a great choice for gluten-free baking.

Thickening Agent: It is used as a thickener in soups, stews, and sauces. It can replace cornstarch or all-purpose flour in most recipes.

Pasta and Noodles: Cassava flour is an excellent ingredient for making gluten-free pasta and noodles. It provides the necessary elasticity and chewiness.

Coating and Breading: Use cassava flour to coat meats, fish, or vegetables before frying. It creates a crispy and delicious crust.

Ways to Add Cassava Flour to Your Diet

In your favourite dish, substitute wheat flour with cassava flour in a 1:1 ratio. Adjust the water content, if necessary, as cassava flour absorbs more moisture.

Combine cassava flour with almond, coconut, or oat flour to create a versatile flour mix. This can improve the texture and nutritional profile of baked goods.

Incorporate cassava flour into your breakfast routine by making pancakes, waffles, or crepes. It adds a light and fluffy texture.

Use cassava flour to make gluten-free crackers, tortillas, or flatbreads. These can be great additions to your snack, adding variety and taste.

Potential Side Effects

Though cassava flour is an excellent energy source, its high carbohydrate content may not be suitable for those on low-carb or ketogenic diets. Over intake of this flour can lead to weight gain and blood sugar spikes.

 The presence of naturally occurring compounds cyanogenic glycosides in cassava produces cyanide when not processed properly. Commercially produced cassava flour is typically safe but sourcing it from trusted manufacturers is essential.

Some individuals may be allergic to cassava. Symptoms can include itching, swelling, and digestive discomfort. If you observe any adverse reactions, discontinue use and consult a healthcare provider.

Conclusion

Cassava flour is a nutritious and versatile alternative to wheat flour, offering numerous health benefits, especially for those with gluten intolerance. Incorporating cassava flour into your diet can enhance your culinary innovations while providing essential nutrients. However, it's crucial to be mindful of potential side effects and consume it in moderation. Always choose high-quality, commercially processed cassava flour to ensure safety and reap its immense incentives.

(This article is reviewed by Kalyani Krishna Chief Content Editor)

Author Profile

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

 References:

Study on quality characteristics of cassava flour and cassava flour short biscuits

Haiqin Lu, 1 Liyun Guo, 1 Lichao Zhang, 1 Caifeng Xie,corresponding author 1 Wen Li, corresponding author 2 , 3 Bi Gu, 1 and Kai Li 1

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6977506/

Review on Nutritional Value of Cassava for Use as a Staple Food

September 2019Science Journal of Analytical Chemistry 7(4):83

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