Tapioca: health benefits, how to make and recipes

Tapioca is made with the manioc starch that is heated in the frying pan and melts slightly, forming a peel that can be used as a crepe. The main macronutrient present in tapioca is carbohydrate.

This typical Brazilian food has been highlighted in recent years because it does not contain gluten. Thus, tapioca has been widely used as a substitute for the classic bun. Gluten is a protein found along with starch in cereals like wheat, rye, barley and malt. Thus, all foods derived from these cereals, such as French bread, have gluten. Although many people believe that gluten promotes weight gain, this is not true.

Main nutrients

Tapioca is rich in starch which is a great source of carbohydrates. When we ingest carbohydrates, we have glucose in the bloodstream constantly, this is the main molecule that provides energy to the body's cells.

Carbohydrates are also essential for brain function. They are still allies of good humor. Decreased carbohydrate consumption may affect the production of serotonin, a neurotransmitter capable of influencing the mood and well-being of individuals. Tapioca also has a little zinc and potassium.

Benefits of tapioca

The main benefit of tapioca is to be a fast and practical source of energy for the body. Thus, it is good for those who just perform intense physical activity, because it provides with speed the energy that had been lost. It is also a great alternative for people who have gluten intolerance, since it does not have this substance.

Problems of consumption of tapioca

Tapioca has high glycemic index and load. Glycemic load is the amount of glucose the food has, while the glycemic index is the rate at which glucose enters the body.

When a food has a high glycemic load and index, it can lead to health problems such as obesity, type 2 diabetes, cognition problems and cardiovascular problems. Obesity occurs because with higher glycemic load and index, the amount of insulin in the body increases. These excess insulin in the body leads to accumulation of fats. Being overweight favors type 2 diabetes. In addition, if the body produces too much insulin constantly, it takes an increasing amount of this hormone to fulfill its function. This can lead to an overload in the pancreas, which is responsible for secreting insulin, which causes type 2 diabetes. Therefore, tapioca is not intended for people with diabetes or pre-diabetes.

Bread X tapioca

There is a belief today that tapioca would be healthier than bread. However, this is only true for people with gluten intolerance. Both breads and tapioca have many calories. 100 grams of French bread has 300 calories, according to the Brazilian Table of Food Composition of Unicamp, while the same amount of tapioca has 240 calories, according to TACO. French bread has a slightly lower glycemic index than tapioca. Thus, both are sources of carbohydrates and affect the body in a similar way.

However, whole wheat bread is a healthier choice than tapioca. This is because it has a much lower glycemic index than tapioca and still has B-group proteins and vitamins.

Recommended amount

There is no guidance on tapioca consumption specifically. But there is a recommendation on the amount of cereals ingested on the day. It is recommended to have between two and four servings, and it is best to keep the average of three servings on the day.

How to consume

Because tapioca does not have many nutrients, it is important to add sources of fiber and protein in it. Good fiber choices are chia, oats, flaxseed and sesame that can be added in bulk. For the filling, good choices are tuna, shredded chicken, egg (provided it is not fried), white cheese and others. Vegetables and vegetables can also be added to the filling.

Contraindication

Tapioca is not intended for people with diabetes and also for pre-diabetes. Those who have obesity should also avoid large amounts of tapioca, since it favors weight gain.

Source consulted:

Roberto Navarro, nutrologist and general practitioner, specialist My Life.

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