Risks of Eating Tapioca

If you have heard of boba or bubble tea, then you may be familiar with tapioca. It’s also popular in recipes like tapioca pudding. Other foods that contain tapioca include cassava chips and some gluten-free baked goods made with tapioca flour.

While boba milk tea is not a very nutritious drink, the lack of nutrients is not the only disadvantage of eating tapioca. Since it is a concentrated source of starch, there is some controversy surrounding the regular consumption of foods containing tapioca and cassava.

What Is Tapioca?

Tapioca comes from the cassava root. Any benefits of tapioca are often attributed to the cassava benefits since cassava root is a starchy vegetable.

When purchasing tapioca, you may find it in powdered form or pearl form. Both are commonly used in desserts and beverages that call for tapioca.

Since it is nearly pure starch, tapioca’s nutrition facts consist heavily of carbohydrates. Though it contains some fiber, it contains very few other nutrients.

According to the U.S. Department of Agriculture, a 1-ounce serving of tapioca contains the following nutrients:

• Calories 51
• Fat 0 g
• Carbohydrates 12.6 g
• Fiber 0.1 g
• Sugar 0.5 g
• Protein 0 g

Tapioca also contains insignificant amounts of calcium and zinc. Since it is low in nutrients, it is not considered a health food.

Foods containing tapioca, such as tapioca pudding or cassava chips, may not be suitable for people following a low-carb diet since they are a potent source of carbohydrates.

Tapioca and Cassava Benefits

Though it is low in calories and nutrients, there are health benefits of tapioca that are often associated with cassava. Since cassava is a whole food, cassava benefits may outweigh those of tapioca.

One advantage of tapioca is that it’s naturally gluten-free. Mayo Clinic recommends tapioca flour in place of wheat flour. This is a convenient alternative for people with celiac disease, gluten intolerance or other dietary restrictions that exclude gluten. It can be used to thicken foods like gravy, soup, sauces, and stir-fries.

Tapioca-based foods may also be beneficial for people with digestive issues. According to Cleveland Clinic, tapioca is a low-FODMAP alternative to legumes. This is especially helpful for people with irritable bowel syndrome.

Since resistant starch is extracted from cassava to make tapioca, it is an excellent source of resistant starch. A study published in January 2024 shows that resistant starch creates beneficial metabolic outcomes by helping to modulate gut microbiota, helping with conditions like metabolic syndrome, weight management, and diabetes.

Disadvantages of Tapioca

According to the Centers for Disease Control and Prevention, consuming poorly prepared cassava may lead to cyanide poisoning. This concern mainly affects people in developing countries.

There are few reported side effects of tapioca. However, many researchers agree that more research is needed.

One of the disadvantages of tapioca is that it consists mainly of carbohydrates. It’s also a concentrated source of calories but low in nutrients.

Though there are some benefits of tapioca, you may want to consider both the benefits and risks before consuming products like bubble tea, tapioca pudding, or cassava chips.