9 Amazing Tapioca Benefits

by John Staughton (BASc, BFA) last updated -

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The health benefits of tapioca include its ability to aid in weight gain, increase circulation and red blood cell count, protect against birth defects, improve digestion, lower cholesterol, and prevent diabetes. It also helps improve the metabolic activities, maintain bone mineral density, prevent Alzheimer’s disease, protect heart health, and maintain fluid balance within the body.

What is Tapioca?

Tapioca is a delicious starch extract derived from the cassava plant. Its most common use is in tapioca pudding, but the plant elements are also used in certain cultures as a sweet candy or snack. The useful part of the cassava plant is the root, which is where tapioca is acquired and this plant is now cultivated and enjoyed around the globe. It is native to South America, namely Northeastern Brazil, where it is simply known as cassava, but in other places on earth, it is known by other names, including manioc, yuca, and manihot. The root is usually 1-2 pounds in weight and is rough, elongated, and brown in color. The flesh of the tuber is white and very high in carbohydrates. However, this sweet-tasting flesh should only be consumed after proper cooking.

Tapioca is considered a spurge, from the family Euphorbiaceae and its scientific name is Manihot esculenta. Portuguese and Spanish explorers first brought the plant from South America back to Europe, where it quickly became popular and spread throughout the West Indies, Africa, and Asia. It is commonly enjoyed in America, as well, but it is not commonly cultivated there. Recently, it has also gained popularity because it is a gluten-free food, so it is often used as a thickening agent instead of wheat-based fillers, which are dangerous for people suffering from Celiac disease.

One of the most important things to consider about this tuber is its high toxicity. If it is prepared incorrectly, it can actually be very poisonous, so only consume tapioca that has been prepared and packaged by reputable sources, and unless you are properly trained, do not attempt to cultivate and consume tapioca grown in the wild. It is a favorite food of many vegetarians, since it is a pure starch food that is high in protein (for a vegetable), and comes in different culinary forms, including dried flakes, sticks, and pearls that must be soaked before consuming so they regain their volume. This makes it a very useful food that can be included in a wide variety of dishes. But why is tapioca so important? And why do so many people around the world count on it as an important part of their diet? First, let’s check out some of the nutritional aspects that make tapioca such healthy and useful food.

Watch Video: 10 Wonderful Benefits Of Tapioca

Nutritional Value of Tapioca

Nutrition Facts

Tapioca, pearl, dry
Serving Size :
Water [g]10.99
Energy [kcal]358
Protein [g]0.19
Total lipid (fat) [g]0.02
Carbohydrate, by difference [g]88.69
Fiber, total dietary [g]0.9
Sugars, total [g]3.35
Calcium, Ca [mg]20
Iron, Fe [mg]1.58
Magnesium, Mg [mg]1
Phosphorus, P [mg]7
Potassium, K [mg]11
Sodium, Na [mg]1
Zinc, Zn [mg]0.12
Vitamin C, total ascorbic acid [mg]0
Thiamin [mg]0
Riboflavin [mg]0
Niacin [mg]0
Vitamin B-6 [mg]0.01
Folate, DFE [µg]4
Vitamin B-12 [µg]0
Vitamin A, RAE [µg]0
Vitamin A, IU [IU]0
Vitamin E (alpha-tocopherol) [mg]0
Vitamin D (D2 + D3) [µg]0
Vitamin D [IU]0
Vitamin K (phylloquinone) [µg]0
Fatty acids, total saturated [g]0.01
Fatty acids, total monounsaturated [g]0.01
Fatty acids, total polyunsaturated [g]0
Cholesterol [mg]0
Caffeine [mg]0
Sources include : USDA
Tapioca is enjoyed throughout the world and is relied on as an essential part of certain cultural diets due to its unique composition of carbohydrates, vitamins, minerals, and organic compounds. These include a very low level of saturated fat, cholesterol, and sodium. It is also a rich source of dietary fiber, HDL or good cholesterol, and protein. According to USDA National Nutrient Database, tapioca contains members of the vitamin B-complex, including pantothenic acid, folate, and B6, as well as iron, manganese, calcium, copper, and selenium. They are packed with carbohydrates as well, and 1 cup of tapioca contains nearly 45% of your daily requirement of carbs.

Health Benefits of Tapioca

The question is, what do all of those nutritional elements have to do with health? Let’s explore some of the numerous health benefits associated with this delicious and nutritious food.

Healthy Weight Gain

Although the majority of people are concerned about staying fit, there are many who seek options for healthy weight gain. Being underweight can be just as dangerous as being obese and tapioca provides a quick and easy way to gain weight in a healthy way. The high carbohydrate content (1 cup of tapioca = 45% of daily carbohydrate requirement) means that you can add bulk and calories to your diet without any unhealthy cholesterol or saturated fats that can result in other health concerns. The majority of these carbohydrates come in the form of sucrose, while a slightly smaller amount comes from complex sugar amylose. This makes tapioca an ideal choice for people who need to gain weight, particularly after an illness, injury, surgery or an eating disorder.

Whole and halved raw tapioca with leaves on a wooden table

Increased Circulation

One of the most valuable mineral contributions of tapioca is iron. Iron is essential for the normal functioning of the human body, and perhaps its most significant role is in the creation of new red blood cells. Together with copper, which tapioca also contains, iron increases the number of red blood cells in the body, thereby preventing anemia and related conditions. With more red blood cells being produced by the body, the peripheral organs and extremities are guaranteed a healthy flow of blood and oxygen to keep those cells healthy and operating at optimal levels. Cellular re-growth and maintenance are also improved, which means that wound healing and energy levels are also increased.

Reduced Birth Defects

Tapioca contains a significant amount of B-complex vitamins, including folic acid, according to a study conducted by researchers of Swiss Federal Institute of Technology Zurich. These vitamins have been directly connected to reducing the chances of neural tube defects in infants.

Improved Digestion

One of the bonuses of tapioca is the wealth of dietary fiber it contains. Fiber has been directly linked to improving a number of conditions within the human body, but the most obvious is in terms of digestion. Fiber bulks up the stool, which helps move it through the digestive tract, thereby eliminating constipation, bloating, and intestinal pain. Furthermore, fiber helps boost heart health by scraping excess cholesterol off the walls of arteries and blood vessels, thereby helping eliminate atherosclerosis and associated issues like heart attack and stroke.

Boosted Metabolic Activity

Protein is an essential element of human health, and while many people get their protein intake from meat, fish, poultry, and dairy products, among other sources, vegetarians are always looking for new ways to remain protein-packed. As you probably know, proteins are the building blocks of a healthy life! Therefore, tapioca is a wonderful option for vegetarians because it does provide ample amounts of protein. Therefore, your bodily processes, muscle development, growth, healing, and various essential activities can continue as usual when tapioca is regularly added to your diet!

Improved Bone Mineral Density

Tapioca is a rich source of vitamin K, calcium, and iron, all of which play important roles in the protection and development of bones. Bone mineral density decreases as we age, resulting in conditions like osteoporosis, osteoarthritis, and general weakness and lack of flexibility. If tapioca is regularly consumed, our bones can be protected and maintained as we get older.

Health benefits of tapioca - infographic

Prevention of Alzheimer’s

Vitamin K does more than promoting osteotropic activity; it is also important for our mental health, says Dr. Anthony Clifford Allison of the University of Oxford in a study. It has been shown that vitamin K can reduce the chances of developing Alzheimer’s disease by stimulating neuronal activity in the brain. Alzheimer’s often occurs due to a lack of activity or mental stagnation; vitamin K keeps neural pathways active and engaged. It also eliminates free radicals that can cause a breakdown of brain tissues.

Regulated Blood Pressure

According to the Alliance of Crop, Soil, and Environmental Science Societies, tapioca contains potassium, another essential mineral that the human body requires. Potassium is a vasodilator, meaning that it reduces the tension and stress in the blood vessels and arteries. This can increase the flow of blood to parts of the body and reduce the strain on the cardiovascular system. This means prevention of atherosclerosis and a lower chance of blood clots getting stuck and causing fatal events like heart attack or stroke. Furthermore, potassium is the key for fluid balance in the body and when it is in proper balance with sodium, all of the fluid exchanges in the body can be smooth, further boosting metabolic efficiency and energy.

Boosted Energy

Carbohydrates are the source of energy since simple sugars like sucrose are broken down into usable energy. However, saturated fats and cholesterol rob us of energy; so many foods that help us gain weight don’t boost energy. Tapioca has plenty of carbohydrates, without the negative cholesterol and saturated fats, so energy levels will be high, you won’t feel hungry as often (thanks to the fiber), and generally feel better and more able to face your day!

Word of Caution: Despite the benefits of eating tapioca in various forms, it is important to remember that cassava can be very poisonous if not prepared, processed or cooked properly. Cassava produces cyanide, which is an extremely poisonous compound for humans. Therefore, while the tapioca you buy from a store is perfectly healthy to eat, don’t attempt to process or eat tapioca grown or found in the wild, unless you are instructed by someone who is very familiar with a healthy way of processing it.

Also, since tapioca has a very high carbohydrate and caloric content, if you are trying to lose weight, it may not be the best food to add to your diet.

Other than that, enjoy tapioca in all its delicious varieties!

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About the Author

John Staughton is a traveling writer, editor, and publisher who earned his English and Integrative Biology degrees from the University of Illinois in Champaign, Urbana (USA). He is the co-founder of a literary journal, Sheriff Nottingham, and calls the most beautiful places in the world his office. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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