Cassava is a starchy root vegetable that is widely cultivated in tropical and subtropical regions of the world. In the United States it often goes by the name of “Yuca,” and it also can be called “manioc,” which is the French name, or “mandioca,” in Portuguese. It is well known as the basis of tapioca, a popular dessert. In Africa, South America and parts of Asia it is widely consumed as a staple food, much like potatoes or other root vegetables.
Cassava (Yuca) is a rich source of carbohydrates and dietary fiber and contains some essential minerals like Vitamin C and potassium. It is also a good source of energy and can provide a variety of health benefits. In this article, we will explore the benefits of cassava and its major nutrients in more detail.
Nutritional Content of Cassava / Yuca / Manioc
Here is a table showing the nutritional content of cassava, including vitamins and minerals, based on a 100-gram serving size:
| Nutrient | Amount | % RDI |
|---|---|---|
| Calories | 160 | 8 |
| Carbohydrates | 38.1g | 13 |
| Fiber | 1.8g | 7 |
| Protein | 1.4g | 3 |
| Fat | 0.3g | 0 |
| Calcium | 16mg | 2 |
| Iron | 0.3mg | 2 |
| Magnesium | 21mg | 5 |
| Phosphorus | 27mg | 4 |
| Potassium | 271mg | 6 |
| Sodium | 14mg | 1 |
| Zinc | 0.3mg | 2 |
| Vitamin C | 20.6mg | 23 |
| Thiamin (B1) | 0.087mg | 7 |
| Riboflavin (B2) | 0.048mg | 4 |
| Niacin (B3) | 0.9mg | 6 |
| Vitamin B6 | 0.088mg | 5 |
| Folate (B9) | 27mcg | 7 |
Note that the % RDI represents the percentage of recommended daily intake based on a 2000-calorie diet for an average adult and these percentages vary from person to person.
Cassava is a good source of carbohydrates, fiber, and essential minerals such as potassium and magnesium. It also provides significant amounts of vitamin C and some B vitamins like thiamin, niacin, and vitamin B6. However, it is important to note that cassava is relatively low in protein and fat, and it’s skins contain a toxic substance called cyanogenic glycosides, which can cause health problems if not properly prepared or consumed in large quantities.
Benefits of Yuca / Cassava
Provides Energy
Cassava (Yuca or Manioc) is a rich source of carbohydrates, which are the primary source of energy for the body. The complex carbohydrates in cassava are broken down into glucose, which is used to fuel the body’s cells. In many parts of the world, cassava is the major food energy source for the body. Cassava can provide sustained energy throughout the day, making it an excellent food choice for active individuals or those who need to maintain high levels of physical activity.
Dietary Fiber – Supports Digestive Health
Cassava is a good source of dietary fiber, which is essential for digestive health. Fiber helps to promote bowel regularity, prevent constipation, and it helps to reduce the risk of colon cancer. Cassava is also rich in resistant starch, a type of fiber that is not digested in the small intestine. Resistant starch passes through to the large intestine, where it is fermented by gut bacteria to produce short-chain fatty acids, which are essential for colon health.
Vitamin C – Boosts Immune System
Cassava is a good source of vitamin C, which is essential for immune system function. Vitamin C is a powerful antioxidant that helps to protect the body’s cells from oxidative stress caused by free radicals. It also plays a vital role in the production of collagen, which is essential for healthy skin, hair, and nails.
Supports Bone Health
Cassava is a good source of calcium and phosphorus, two essential minerals that are required for bone health. Calcium is necessary for strong bones and teeth, while phosphorus plays a vital role in bone formation and maintenance. Consuming cassava can help to prevent osteoporosis, a condition that causes the bones to become weak and brittle.
Regulates Blood Sugar
As discussed previously, Cassava (or Yuca or Manioc) is a good source of resistant starch, a type of fiber that can help to regulate blood sugar levels. Resistant starch slows down the absorption of carbohydrates, which helps to prevent spikes in blood sugar levels. This can be particularly beneficial for individuals with diabetes or those who are at risk of developing the condition.
Antioxidants – Reduce Inflammation
Cassava is a good source of antioxidants, which can help to reduce inflammation in the body. Inflammation is a natural response to injury or infection, but chronic inflammation can lead to a variety of health problems, including heart disease, diabetes, and cancer. Consuming cassava can help to reduce inflammation and lower the risk of these diseases.
Supports Heart Health
Cassava is a good source of potassium, a mineral that is essential for heart health. Potassium helps to regulate blood pressure and reduce the risk of heart disease. Consuming cassava can help to lower blood pressure and improve heart health.
Recipe Ideas For Cassava
Cassava is most widely know in the United States and other countries as tapioca, which can be made into a tasty pudding. Tapioca is widely available in stores. But here are some recipe ideas if you want to be adventurous and make a cassava dish:
Cassava Fries: Peel and cut cassava into fries, season with your favorite spices, and bake them in the oven until crispy. Serve with your favorite dipping sauce.
Cassava Chips: Thinly slice peeled cassava and bake the slices in the oven until crispy. You can also season them with spices or add cheese for extra flavor.
Mashed Cassava: Boil peeled cassava until tender and mash it. Optionally you can add in herbs and spices to taste, or mash it with butter or milk.
Cassava Dumplings: Mix cassava flour with water, salt, and oil to make a dough, shape it into small balls, and boil them in water until they float to the surface. Serve with your favorite sauce or soup.
Cassava Stew: Cut peeled cassava into small pieces and cook it in a flavorful stew with vegetables, meat or beans, and your favorite seasonings.
Cassava Soup: Boil peeled cassava until tender, puree it in a blender with coconut milk and chicken or vegetable stock to make a creamy and satisfying soup.
Cassava Cakes: Grate peeled cassava and mix it with coconut milk, sugar, and eggs to make a sweet and tasty dessert. Bake in the oven until golden brown.
These are just a few recipe ideas for cassava and you can have fun experimenting with different spices and ingredients to create your own unique dishes.
Disadvantages of Cassava
Toxicity, if not properly prepared: Raw cassava contains cyanogenic glycosides, which can release cyanide when consumed in large quantities. This can cause poisoning, which can be fatal. However, proper preparation methods such as peeling, soaking, and cooking can reduce the cyanide content and make cassava safe to eat. Here are some steps for preparing raw cassava root to remove these compounds before preparation:
- Wash the cassava roots with water to remove any dirt or debris.
- Peel the cassava roots, removing the skin, which is the brown outer layer completely, as it contains the toxic compounds.
- Cut the cassava into small pieces, about 1-2 inches wide, and remove any woody or fibrous parts from the center.
- Rinse the pieces.
- Soak the cassava in water for at least 2-3 hours, or overnight preferably. This will help to remove remaining cyanide compounds.
Low in protein: Cassava is low in protein compared to other staple foods such as wheat, rice, and corn. Consuming cassava as a primary source of food may lead to protein deficiency, which can cause muscle wasting and other health issues.
High in carbohydrates: Cassava is high in carbohydrates, which can be a disadvantage for people with diabetes or those trying to manage their blood sugar levels. Consuming large amounts of cassava can cause a rapid rise in blood sugar levels, which may be harmful to people with diabetes.
Low in certain nutrients: While cassava is a good source of fiber, potassium, and vitamin C, it is low in other essential nutrients such as calcium, iron, and vitamin B12. This may not be a significant issue if cassava is consumed as part of a varied and balanced diet, but it may be a concern for people who rely on cassava as a primary source of food.
Starchy texture: Cassava has a starchy and sometimes slimy texture, which may not be appealing to some people. This may make it difficult to use cassava as a substitute for other foods in certain recipes.
Overall, cassava is a nutritious root vegetable that has several health benefits. Like most good foods, it is important to consume it in moderation and as part of a varied and balanced diet.