An indispensable drier-resistant staple crop, Cassava is widely consumed in the diets of tropical Caribbean peoples. Likewise, farmers around the world view this root vegetable as a lifesaver during periods of famine. Cassava is extremely sought after due to its ability to enhance food security and has many other applications.
You can do just about anything with cassava. Traditionally, cassava is a great alternative to potatoes because it has a similar flavor and consistency. Nevertheless, when presented as an accompaniment or an appetizer, the outcomes are noteworthy. Nowadays, enhanced versions of cassava have been developed using technology to improve its nutrient content. Cassava has been grown and harvested for centuries, even predating the famous voyage of Christopher Columbus, and has become an important dietary source for 500 million people.
Certainly, improved versions of cassava can help reduce malnutrition and are hugely valuable for items utilizing starch. Despite being a primary source of carbohydrates, cassava roots do not offer many nutritional benefits. It is important to not overindulge in cassava as it has antinutrients that can cause adverse health effects. However, cassava leaves and roots are an integral food source for nations in the early stages of development.
What is Cassava?
If you’ve ever taken a bite of yuca frita and found yourself utterly amazed by its combination of crunchiness and fluffiness, you’re probably eager to gain some knowledge about the remarkable plant that created this delectable treat! If that sounds like you, then what you need is this very article!
Cassava. It’s a mouthful of a name, isn’t it? When you try the first mouthful, you will comprehend why it’s so good: it’s a root veggie with a strong flavor. Cassava is consumed as a primary source of nourishment globally, and it is produced in tropical areas extending from Africa to South America. The cassava plant can get to a height of 6 meters, yet the edible parts are its tuberous underground roots.
If you fancy munching on cake, chips, or French fries (of course you do!), then you may have unknowingly had cassava! If you’re not picky about what you eat, there is a high probability that this edible root has ended up in your digestive system at some stage.
Cassava is a perennial shrub that has large green leaves with white flowers atop them. The plant produces fruit that looks like a blackberry but tastes more like a strawberry when ripe.
Cassava is high in carbs but has minimum amounts of protein, hence it should be consumed alongside other foods such as legumes or meat. Tapioca pudding is one of the many products that can be made out of cassava, which is farmed on a global level. Tapioca pudding is delicious. Although not preparing cassava properly can lead to a bout of cyanide poisoning, it definitely is not enjoyable for those who experience it.
Cassava Leaf
Also known as green yuca, manioc and mandioca, the leaves of the cassava plant are referred to as cassava leaf. Collard greens have a flavor similar to spinach, okra or other vegetables. It is commonly cooked until tender and served with other vegetables to help give the meal a fulfilling feeling in terms of texture and richness. In the past, it has been used as a remedy for problems including abdominal pain, fever, and poisoning.
But this common vegetable also comes with potential risks. When cassava root is masticated or mashed prior to being cooked, it gives off cyanide. Cyanide can be dangerous in high concentrations, but it can be made safe if cooked at a high temperature for extended periods of time, or if it is soaked in water before being cooked. Sadly, not all individuals adequately prepare the cassava root prior to ingestion, causing some individuals to bypass consuming it altogether despite its health gains because of the apprehension of cyanide poisoning. Worries remain about the possible poisoning that could occur if the leaves are not boiled beforehand before they are ingested.
Cassava leaves offer considerable amounts of nutritional value, containing protein and calcium, both of which are important for bone health. They also give out Vitamin C and Beta-Carotene, both of which help maintain a sound immune system. Additionally, the leaves of the cassava plant contain vitamins related to immunity such as iron and zinc, which are very important for growth and are especially crucial during pregnancy. Cassava leaves are also high in fiber.
Cassava is a root vegetable
It’s possible that you’re considering that a potato is the same thing, and I agree with you! Root vegetables such as cassava and potatoes possess similar qualities, including a resemblance in how they look from the outside. But cassava is not the same as potatoes. It is complicated because the phrase “root vegetable” covers a broad range of items, from tubers to rhizomes. Cassava is a tuberous root similar to the potato that is grown beneath the ground’s surface. In general, tubers are a great source of energy as they are high in starch or sugars that aid in growth.
Nutritional Properties of Cassava
The health and nutrition advantages of consuming cassava are vast. It is a nutritious alternative that can be found in the snack shelves of both Western and Eastern stores.
Nutritional Values
The following nutrients are present in 100 grams of cooked cassava:
- Calories: 191
- Fiber: 2 grams
- Carbohydrates: 40 grams
- Fat: 3 grams
- Protein: 1.5 grams
- Monounsaturated Fat: 0.908 grams
- Sodium: 205 milligrams
- Sugars: 1.67 grams
- Dietary Fibre: 1.8 grams
Cassava roots are particularly rich in vitamins. The proximate vitamins and minerals present in cassava.
Nutritional Facts
Glycemic Index
Cassava possesses a high glycemic index value. The GI of cooked cassava is believed to be 94. This process is carried out to lower the total glycemic index to match the requirements of diabetic people. An illustration of this is commerical products made from cassava which have a lower glycemic index of 46. Nonetheless, cassava as it is found in its unaltered form has a high glycemic rate. The high level of starch present in raw cassava is the reason for its high glycemic index.
Calories
Cassava has significantly more calories per 100 grams than other tuber vegetables. This is a root vegetable native to the tropics which contains the highest amount of calories.
Acidity
Cassava leans more toward the acidic pH range. Its pH is shown to be 4.8 and the acidity stays present regardless of whether it is not processed, processed a little, or fully processed.
Uric Acid
Uric acid is present in cassava leaves. The purine found in the leaves is metabolized in moderate amounts. This metabolic procedure culminates in the end product of uric acid. The extraction of cassava yields uric acid.
Carbohydrates
Cassava is higher in carbohydrates. Cassava has a significant quantity of carbohydrates which make it dependable as an energy source. 100 grams of peeled and boiled cassava roots contain approximately 30 grams of carbohydrates.
Health Benefits of Cassava
Rich in Vitamin C
Cassava is rich in vitamin C. One hundred grams of cassava has the capacity to give 20.6 milligrams of vitamin C. It constitutes 20% of the Daily Value. Research has demonstrated that taking vitamin C can aid immune cells by warding off oxidative harm. People recognize it as an amazing element in skincare items. Vitamin C has been demonstrated to be beneficial for the production of collagen. As we get older, our skin is more likely to become loose and lose its youthful look. As we age, our skin begins to display signs such as wrinkles, fine lines, and a lack of vitality. It is due to decreased collagen production. Vitamin C plays an essential part in the production of collagen, which in turn can help to reduce the signs of aging.
Cassava’s vitamin C helps fight free radicals. Studies reveal that vitamin C has antioxidants which can help in mending damaged cells and encourage skin restoration. The maximum benefits of vitamin C can be obtained by consuming both cassava roots and leaves.
Resistant Starch
Cassava is an excellent provider of resistance starch which has characteristics similar to soluble fiber. Eating enough resistant starch can help manage blood sugar levels and promote healthy digestion. Studies indicate that the resistant starch found in cassava can aid in the nourishment of beneficial bacteria in the intestines.
The digestion process causes the cassava starch to be broken down into butyrate fatty acid, which contributes to the reduction of inflammation of the colon and augment the colon’s ability to defend itself. Maintaining a good digestive system and colon can reduce the chance of developing colorectal cancer.
Serves as Energy Fuel
Cassava is dense in carbohydrates. Thus, it is an ideal energy source for athletes who need a lot of carbohydrates. Eating cooked cassava after exercising can replenish the body’s energy through carb-loading and replenishing what was lost. Therefore, it is a better option for individuals who are in search of a replenishment meal following intense physical activities. The intricate chain of carbohydrates guarantees a steady source of energy.
Protection Against Liver Cancer
Cassava supplies a healthy amount of magnesium. A research effort has revealed that higher magnesium intake decreases the risk of getting liver cancer. Consuming magnesium could also help to stop fatty liver and its related inflammations from worsening. These two conditions are progenitors for liver cancer. Incorporating cassava into one’s diet guarantees an adequate intake of magnesium.
Low in Sugar
Cassava is relatively low in sugar. Approximately 1.7 grams of sugar can be found in 100g of uncooked cassava. Boiled cassava also has similar sugar levels. A total of only 1.3 grams of sugar can be found in 100 grams of cooked cassava root. No scientific studies have been successful in backing up its use as part of a diet for people with diabetes. It is believed that cassava’s lack of sugar content will not lead to a sudden rise in one’s blood sugar levels. Cassava can be beneficial for blood sugar control when taking advantage of the low sugar and resistant starch content. Nonetheless, there is still a debate on this claim.
Repairs Kidney Damage
Elevated creatine can cause kidney damage and failure. The use of an extract from Cassava leaves reduces the levels of creatinine in the blood. The high concentration of carotenoids in cassava can help to return kidney function to normal and lessen toxicity in the nephrons of the kidney. Despite this, it may not be the best choice for someone with kidney issues to eat a diet based on cassava. Cyanide-based elements present in cassava could cause an increase of urea in the body. Thus, it is not appropriate for individuals who have kidney problems.
Cassava is a source of plant-based protein
If you’re trying to move onto a diet with only plants or just including more vegetables in your eating, cassava leaf soup is a good dish to have. Cassava offers fiber, vitamins, minerals, and a substantial amount of plant-based protein. This food has a higher protein amount compared to potatoes, sweet potatoes, and yams. Its high amount of nutrients make it a great substitute for meat and chicken.
It is excellent for regulating blood sugar levels
The glycemic index is a measure of how rapidly a food can increase your blood sugar levels. Foods with a high glycemic index are labeled as “bad” due to the fact that they cause blood sugar levels to elevate quickly, and in contrast, low-GI edibles such as cassava are deemed as “good” since they are taken in by the body more slowly and have a lesser effect on blood sugar. Cassava is an ideal food inclusion for diabetics since it is so low on the glycemic index, thus aiding in controlling symptoms associated with the disease. Therefore, it is the ideal carb source to add to any diabetic diet.
Cassava leaves are packed with antioxidants
What are antioxidants?
Antioxidants are molecules that can guard our cells from harm caused by free radicals, including that which is caused by radiation and the chemical changes that occur within our bodies during digestion. The body creates antioxidants naturally, but they can also be acquired through eating vegetables, fruits, grains, and beans. Although antioxidants may possibly assist in battling illnesses and irritation, it is critical to recognize that there is no current proof to suggest that they will either thwart or cure medical conditions (like cancer).
How do antioxidants work?
Flavonoids are very powerful molecules due to the fact that they are part of the antioxidant makeup. Flavonoids offer various advantages, but mainly they are known for their power in taking out harmful free radicals.
How do you know if a plant contains flavonoids?
If it’s colorful! The dark green hues of this particular plant could lead one to believe that it does not contain high levels of flavonoids, however, this is not the case.
Cassava can help you manage your weight
Cassava leaf soup can be a great help for people who are trying to stay within their desired weight. This food is packed with fiber and is not high on the glycemic index, which makes it ideal for maintaining healthy blood sugar levels. Eating this kind of food allows you to feel fuller faster, preventing you from craving for unhealthy snacks. Most notably, cassava can help you bulk up. This drink is favored by muscle builders who want to reestablish energy and muscle after exercise, due to its ample fiber and low fat content. Cassava is more than just an accompaniment due to its high amount of protein. By combining the soup with other plant-based sources of protein, such as beans or legumes, you can get roughly half of your daily protein needs satisfied.
Cassava contains essential nutrients
Cassava contains calcium, potassium, phosphorus, zinc, and copper.
Including this food in your diet can be beneficial because it can help keep your bones strong and healthy, manage blood pressure levels, and aid the immune system.