Nutrition and DietTapioca: properties and nutritional benefits of this flour

Tapioca: properties and nutritional benefits of this flour

Tapioca properties: information on the nutritional benefits of tapioca flour, a derivative rich in starch and noted for its energy power.

The tapioca is extracted starch of cassava (also known by the name of manioc ), that once it was consumed by the natives of the Amazon where elaborating a kind of flat wafers with round shape that were served on occasions, such as parties or births.

Taking into account that cassava is precisely the tuber, tapioca is the starch extracted from cassava, which provides a great diversity of benefits not only nutritional but also culinary, since with it you can make delicious desserts such as puddings, soups or a nutritious porridge with milk.

It comes in the form of small white pearls (hence it is considered as starch granules), which when hydrated and cooked tend to become transparent, highlighting above all its texture.

Do you know what tapioca is?

Basically we could define tapioca as the flour or starch from the yucca root, a wonderful Andean tuber also popularly known as cassava.

While cassava is a plant that quickly spread throughout the countries of South America due mainly to its particular digestive, astringent and emollient qualities, little by little cassava flour (tapioca) was also beginning to be consumed, becoming thus in one of the most consumed foods in these countries, after wheat and rice.

Most important tapioca benefits

As with the properties of cassavatapioca stands out for being a food suitable for people with celiac disease and gluten intolerance, as it is a completely gluten-free food product.

  • Very energetic: It stands out for being an extremely energetic food, ideal for athletes or for children and adolescents in the growth and development phase, thanks especially to its high content of vitamins and minerals.
  • Slow absorption carbohydrates: It is rich in complex carbohydrates, and it is also easily digestible, so it provides satiety and helps us reduce our appetite, while giving us great energy.
  • Digestive and astringent qualities: It has astringentemollient and digestive properties, its consumption being recommended in people with stomach and digestive disorders or conditions, such as heartburn or gastritis. It is also suitable in case of heartburn.
  • Good for intestinal transit: Not only thanks to its slow-absorbing carbohydrate content, but also due to its fiber content, it becomes an excellent option when it comes to balancing -and improving- intestinal transit, positively preventing constipation.

Its starch content is capable of cooling the body, while its consumption is recommended for people with a delicate stomach and intestines. In fact, it is easier to digest than flour.

In addition, due to its nutritional richness and its energy contribution, it becomes a wonderful food for sick or convalescent people. In fact, it can be ideal as an option to prepare the first baby food.

Nutritional properties of tapioca

Unlike cassava, the calories in tapioca are somewhat higher. And it is that although it is true that 100 grams of cassava provided 120 calories, now 100 grams of tapioca provide 354 calories, so its caloric power is much higher.

Its high content of B vitamins and minerals such as calcium, phosphorus  and potassium stands out (hence its consumption is not recommended for people with kidney problems or who must follow a diet low in potassium).

Here we highlight the nutritional composition of tapioca per 100 grams:

Energy 345.00 kcal
Carbohydrates 84.90 g
Protein 0.58 g
Fats 0.20 g
Fiber 0.40 g
Water 13.90 g
Calcium 12.00 mg
Iron 1.00 mg
Magnesium 3.00 mg
Zinc 0.12 mg
Selenium 0.80 µg
Sodium 4.00 mg
Potassium 20.00 mg
Vitamin B2 0.10 mg
Vitamin B3 0.15 mg
Vitamin B6 0.01 mg
Vitamin B9 (folic acid) 1.00 µg

 

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