Is Cassava Good for People With Diabetes?

Cassava, also known as yuca or manioc, is a root vegetable that has lately become trendy in the United States as a health ingredient and gluten-free starch.

It contains relatively little protein and fiber, especially when processed into flour. It may be less healthy for people with diabetes than heartier whole grains.

This ingredient is widely cultivated in tropical and subtropical areas of Africa, Asia, and South America. In the West, it is perhaps best known as the source for tapioca, a starch that can be prepared as a pudding or shaped into the tapioca pearls (boba) that are added to bubble tea.

The starchy roots of this plant are used to make many other foods, too, such as gluten-free flatbreads and pancakes.

Cassava Nutrition

The edible part of the cassava plant is a starchy tuber. It has similar nutritional properties to other root crops, such as potatoes, taro, and yams.

Cassava flour, ground cassava root that has been prepared to remove the toxic compounds, is almost pure carbohydrates: 100 grams of flour contains less than 1 gram each of fat and protein.

Tapioca Nutrition

Tapioca flour is extracted from pressed cassava roots. It has even less nutritional value than cassava flour.

Though tapioca flour doesn’t necessarily include any added sugar, prepared and packaged tapioca products, like tapioca pudding mix, might. Be sure to check the nutrition facts of tapioca products for added sugar.

Otherwise, there is little or no direct evidence that cassava or tapioca products are especially beneficial or harmful for people with diabetes.

Cassava Toxicity

Cassava naturally contains an acid that releases cyanide, a poisonous and potentially fatal substance, when digested. Preparing cassava, typically by peeling, soaking, and cooking, deactivates this ingredient, rendering it safe for human consumption.

Sweeter cassava, which is used for the tapioca flours, puddings, and pearls you can easily find in grocery stores across the United States, is less toxic. However, food manufacturers must still prepare it properly to remove any risk.

The Takeaway

• Cassava is a root vegetable that’s widely consumed in tropical parts of the world. It is the source of tapioca.
• This ingredient, especially when refined into tapioca flour, is almost pure carbohydrates and lacks substantial amounts of protein, fats, and minerals.
• Cassava is poisonous when eaten raw. It should be handled with care when prepared at home.
• Because cassava and tapioca products contain less nutritional value than other whole-grain starches and legumes, it may be best to enjoy them in moderation.