Tapioca is an ingredient that is increasingly appearing in various recipes, especially in gluten-free diets. It is popular in Asian and Latin American cuisine, and its neutral taste and versatility make it very easy to incorporate into many dishes. In this article, we’ll take a closer look at what tapioca is, its nutritional value and whether it’s worth including in your diet.
What is tapioca?
Tapioca is a product made from cassava, a root plant native to South America. Cassava is rich in starch, and tapioca is made by extracting it from the roots. The result is granules, flakes or flour, which are easy to prepare and use in cooking.
Thanks to its neutral flavor, tapioca is an excellent base for desserts, puddings, soups and other dishes. One of the best-known uses is for tapioca pearls, often used in bubble tea.
Nutritional values of tapioca
Tapioca is mainly a source of carbohydrates, making it a good source of energy, but it is also low in fibre, protein and fat. Here are the basic nutritional values in 100g of dry tapioca:
- Calories: Approximately 350 kcal
- Carbohydrates: 86 g
- Fibre: 1 g
- Protein: 0.2 g
- Fat: 0,1 g
Tapioca and allergies
Tapioca is naturally gluten-free, making it safe for those suffering from celiac disease or gluten intolerance. In addition, it does not contain allergens such as soya or nuts, making it a common choice in elimination diets.
Is tapioca healthy?
The health aspects of tapioca depend on its use in the diet. Here are some key advantages and potential disadvantages:
Advantages of tapioca
- Good source of energy: Tapioca provides quickly digestible carbohydrates, which can be helpful for those who participate in sports or need a quick energy boost.
- Gluten-free and hypoallergenic: Its neutrality makes it suitable for various elimination diets, without the risk of allergies.
- Easily digestible: Tapioca is gentle on the digestive system, making it a good choice for people with digestive problems.
Disadvantages of tapioca
- Low fibre content: Due to its low fibre content, tapioca can contribute to digestive problems if not consumed in combination with other fibre-rich products.
- High calorie: As a mainly starchy product, tapioca is high in calories, which may not be beneficial for those trying to control weight.
- Lack of essential micronutrients: Tapioca contains few vitamins and minerals and therefore should not be a major part of your diet.
How do you incorporate tapioca into your diet?
Tapioca can be used in various forms. Here are some suggestions:
- Desserts: Preparation of pudding with coconut milk and fruit.
- Soups: Adding tapioca as a thickener to soups.
- Gluten-free baked goods: Using tapioca flour in homemade baked goods.
- Bubble tea drink: Adding boiled pearls to tea.
Tapioca is a versatile and safe product for most people, especially those on gluten-free or elimination diets. Although not rich in micronutrients, it can be an interesting addition to the diet, especially when combined with other, more nutritious foods.
You can find out more about tapioca here:
- Smith, A. et al. (2019). “Carbohydrate digestion and energy metabolism in tapioca-based diets.” Journal of Nutritional Science.
- Johnson, B. & Lee, C. (2021). “Gluten-free alternatives: Tapioca in food technology.” Food Science Review.
- Patel, M. (2020). “Digestive benefits of starch-based foods in patients with IBS.” Gastroenterology Research.
- Wang, T. et al. (2018). “Nutritional profile and applications of cassava derivatives.” Global Food Security.
