Cassava: Benefits, Downsides and How to Use it Safely

Cassava, also known as yuca or manioc, is a starchy root vegetable native to South America. It is widely cultivated in tropical and subtropical regions around the world, including Africa, Asia, and Latin America. The cassava plant is known for its large, tuberous roots, which are harvested for food. It is a staple food in many countries due to its high carbohydrate content and versatility in cooking.

However, while cassava has significant nutritional and economic benefits, it also poses risks if not prepared and consumed properly. In this article, we’ll explore the benefits, downsides, and how to use cassava safely.

What is Cassava?

Cassava (Manihot esculenta) is a perennial woody shrub native to South America but widely cultivated in tropical and subtropical regions worldwide. It produces edible tuberous roots, which are its main source of value.

Cassava thrives in poor soils and harsh climates. This makes it an essential crop for food security in regions where other staples struggle to grow.

There are two primary types of cassava:

• Sweet Cassava: Contains low levels of naturally occurring cyanide and is generally safer to consume with minimal preparation.
• Bitter Cassava: Contains higher levels of cyanogenic compounds and requires extensive preparation to render it safe.

Nutritional Profile of Cassava

Cassava is a high-carbohydrate food, making it an excellent energy source. Below is a summary of its nutritional content per 100 grams of boiled cassava:

12 Health Benefits of Cassava

1. A Fantastic Energy Source

If you’re looking for a quick energy boost, cassava is your friend. Packed with carbohydrates—about 38-40% of its weight—this root provides around 191 calories per 100 grams. For athletes or anyone engaged in physical activities, cassava can be a great way to replenish energy levels.

A study published in Nutrients emphasizes that the high carbohydrate content makes cassava an excellent source of energy. This is particularly true for those in physically demanding jobs or sports activities. The complex carbohydrates in cassava provide sustained energy release, making it ideal for endurance activities.

2. The Perfect Gluten-Free Option

For those who need to avoid gluten, cassava is a game-changer. It’s naturally gluten-free, making it an excellent substitute for wheat flour in many recipes. From fluffy pancakes to hearty breads, cassava flour allows those with dietary restrictions to enjoy familiar foods without worry.

Plus, its light texture and ability to absorb flavors make it a favorite among gluten-free bakers. Research indicates that gluten-free diets can benefit from incorporating cassava as it provides essential nutrients without gluten-related issues.

3. Supports Digestive Health

Cassava is rich in resistant starch, which acts like fiber in your digestive system. This type of starch isn’t fully digested in the small intestine. Instead, it ferments in the large intestine, promoting the growth of good bacteria. This means cassava can help keep your gut happy and healthy, reducing issues like bloating and constipation.

A study emphasizes that resistant starch can improve gut health by nurturing beneficial bacteria and reducing inflammation. Furthermore, resistant starch has been shown to improve insulin sensitivity and lower blood sugar levels after meals.

4. Aids in Weight Management

If you’re trying to manage your weight, cassava can be a helpful ally. Its fiber content helps you feel full longer, which can prevent overeating. Plus, because cassava has a low glycemic index (GI), it releases sugar slowly into your bloodstream.

Research shows that diets high in resistant starch can help increase satiety and reduce appetite. This keeps your energy levels steady and reduces those pesky cravings for sugary snacks.

However, note that cassava is also relatively high in calories—about 191 calories per 100 grams. Too much eating will make it calorie-dense compared to other vegetables.

5. Boosts Your Immune System

Speaking of vitamin C, did you know that cassava is an excellent source? Vitamin C is known to stimulate the production of white blood cells and antibodies that are vital for immune defense. Plus, This powerful antioxidant helps protect your body from oxidative stress.

Research published in HealthifyMe highlights the role of vitamin C in enhancing immune function and fighting infections.  Regularly including cassava in your diet can help keep your immune system strong, especially during cold and flu season.

6. Promotes Healthy Skin

Who doesn’t want glowing skin? The antioxidants in cassava can help combat free radicals that contribute to skin damage. Plus, with its vitamin C content aiding collagen production, cassava may help maintain skin elasticity and reduce wrinkles over time. It is a delicious way to support your beauty routine from the inside out!

7. Supports Strong Bones

If you’re concerned about bone health, cassava has got you covered. It contains essential minerals like calcium and magnesium that are crucial for maintaining strong bones. Calcium helps build bone density while magnesium plays a role in bone formation and overall skeletal health.

Plus, Studies have shown that diets rich in calcium can significantly reduce the risk of fractures. Cassava can help prevent osteoporosis and keep your skeleton strong as you age.

8. Enhances Your Mood

Did you know that what you eat can affect how you feel? The resistant starch in cassava promotes the growth of beneficial gut bacteria that influence mood regulation through serotonin production—the “feel-good” neurotransmitter.

Studies have shown that probiotics from fermented foods can improve mood and reduce symptoms of anxiety. A happy gut often leads to a happier mind! So next time you’re feeling down, consider whipping up a comforting dish with cassava.

9. Helps Manage Diabetes

For those managing diabetes or looking to stabilize blood sugar levels, cassava can be an excellent choice. Its low glycemic index means it causes a slower rise in blood sugar compared to other starchy foods.

The fiber content also helps regulate blood sugar levels by slowing down carbohydrate absorption. This makes cassava not only delicious but also smart for maintaining healthy blood sugar levels. Research indicates that consuming foods high in resistant starch like cassava may improve blood sugar management.

10. Aids Wound Healing

Some studies suggest that cassava may have properties. It can promote wound healing due to its antioxidant content and vitamins that support tissue repair and regeneration.

Vitamin C plays an essential role in collagen synthesis, which is crucial for healing wounds effectively. A study mentioned in Pinkvilla indicates that cassava hydrogel may speed up skin cell repair and wound healing. Plus,  Including cassava in your diet could help speed up recovery from injuries or surgeries.

11. Supports Healthy Pregnancy

For expectant mothers, getting enough folate is vital for fetal development—and guess what? Cassava is rich in this important nutrient! A cup serving of cooked cassava can fulfill up to 15% of daily folate needs. Folate helps prevent neural tube defects during pregnancy and supports overall fetal growth.

Additionally, the vitamin C content aids iron absorption, which is crucial during pregnancy for both mom and baby. Research highlights that consuming adequate amounts of folate during pregnancy is associated with better outcomes for both mother and child.

12. May Help Relieve Headaches

If you’ve ever suffered from headaches or migraines, you might find relief with cassava! Some traditional remedies suggest preparing juice from soaked cassava roots as a natural headache remedy due to its anti-inflammatory properties.

While more scientific research is needed on this benefit specifically, many people have reported positive experiences using natural foods like cassava for headache relief.

Potential Downsides of Cassava

While cassava offers numerous benefits, it’s essential to be aware of some potential downsides associated with its consumption:

1. Potential Toxic

One of the most significant risks of consuming raw or improperly prepared cassava is cyanide poisoning.

Cassava contains naturally occurring compounds known as cyanogenic glycosides, primarily linamarin and lothaustralin.

These compounds can release hydrogen cyanide (HCN) when the cassava is damaged or improperly processed.

The amount of cyanogenic glycosides varies significantly between different varieties of cassava. Bitter cassava, which is often used in traditional dishes, contains much higher levels of these toxins compared to sweet cassava.

• Bitter Cassava: Can contain up to 1,000 mg of cyanogenic glycosides per kilogram.
• Sweet Cassava: Generally contains less than 50 mg per kilogram.

When raw or poorly processed, cassava can lead to cyanide poisoning. This can result in severe health issues or even death.

Symptoms of Cyanide Poisoning

Symptoms of acute cyanide poisoning can appear within hours of consuming raw or improperly prepared cassava. These symptoms may include:

• Nausea and vomiting
• Dizziness and headache
• Abdominal pain
• Weakness
• Difficulty breathing
• Confusion or loss of consciousness

In severe cases, cyanide poisoning can lead to respiratory failure and death. A notable outbreak in Uganda in 2017 involved 98 cases of suspected cyanide poisoning linked to the consumption of a cassava dish made from wild cultivars high in cyanogenic content, resulting in two fatalities.

2. Nutritional Imbalance

Although cassava is rich in carbohydrates and provides some essential nutrients, it is low in protein compared to other food sources. Relying heavily on cassava as a dietary staple without adequate protein intake may lead to malnutrition over time.

3. Potential Allergies

Some people may experience allergic reactions when consuming cassava. This is especially those who are sensitive to latex due to cross-reactivity.

4. Thyroid Function Impact

Cassava may lower levels of thyroid hormones. This is due to its goitrogenic properties when consumed excessively without adequate iodine intake.

How to Prepare Cassava Safely?

To safely enjoy cassava while minimizing the risk of toxicity, proper preparation is essential. Here are the steps you should follow:

1. Selecting Fresh Cassava

When purchasing cassava, look for roots that are firm and free from cracks, soft spots, or signs of mold. The skin should be rough and waxy, and the flesh should appear white or slightly yellowish without discoloration. Avoid any roots that have a sour smell or are mushy.

2. Storing Cassava

Unpeeled cassava can be stored in a cool, dry place for about a week. If you need to keep it longer, consider submerging it in water to maintain freshness for up to five days. Once peeled and cut, cassava should be stored in cold water in the refrigerator for up to four days or frozen for several months.

3. Peeling Cassava

• Cut the Ends: Start by cutting off both ends of the cassava root.
• Segment the Root: Slice the root into manageable sections (about 4-6 inches long) to make peeling easier.
• Remove the Outer Skin: Using a sharp knife (a vegetable peeler is not recommended due to the tough skin), make a vertical slit along the length of each segment. Carefully lift off the thick brown outer layer using your knife or your fingers.
• Remove the Waxy Layer: After peeling off the outer skin, you may notice a shiny waxy layer underneath. Use a vegetable peeler or knife to remove this layer as well.

4. Removing the Woody Core

After peeling, you need to remove the fibrous core:

• Halve the Segments: Cut each peeled segment lengthwise in half.
• Cut Out the Core: Use your knife to carefully cut out the woody core from each half. This part is tough and should not be consumed.

5. Soaking Cassava

Soaking cassava helps reduce its cyanogenic content:

• Soak in Water: Submerge the peeled and cut cassava in water for at least 4 hours; soaking for up to 48 hours is recommended by some sources for maximum safety.
• Change Water Regularly: If soaking for an extended period, change the water every 12 hours to help leach out harmful compounds.

6. Cooking Cassava

Cooking is essential to eliminate any remaining toxins:

• Boiling: Place the soaked cassava pieces in a pot and cover them with water. Bring it to a boil and cook for about 20-30 minutes until tender (the center should no longer be white). Boiling is one of the safest methods as it retains most nutrients while ensuring safety.
• Baking or Frying: After boiling, you can slice cassava into fries or chips and bake or fry them until golden brown. This method adds flavor while keeping it safe.
• Using in Recipes: Cooked cassava can be mashed like potatoes, added to soups and stews, or used as an ingredient in various dishes such as cakes and breads.

How to Enjoy Cassava?

Once prepared safely, cassava can be incorporated into a variety of dishes and enjoyed in numerous ways:

• Boiling: One of the simplest ways to prepare cassava is by boiling it until tender (about 25-30 minutes). Once cooked, it can be served as a side dish similar to potatoes or mashed into creamy purées.
• Baking: You can slice boiled cassava into thick pieces or fries and bake them until crispy for a healthier alternative to traditional fries.
• Frying: For those who enjoy crispy snacks, frying boiled or raw (after proper preparation) slices creates delicious chips similar to potato chips.
• Soups & Stews: Add cubed boiled or raw (after proper preparation) cassava into soups or stews where it absorbs flavors beautifully while adding texture.
• Tapioca: Cassava root can be processed into tapioca pearls used as thickening agents or added into desserts like puddings.
• Flour: Ground-dried cassava becomes flour suitable for baking gluten-free bread or pancakes.
• Cakes & Desserts: In many cultures, grated fresh or cooked cassava is used as an ingredient in cakes—like the popular Filipino cassava cake—mixing it with coconut milk gives delightful results.
• Tapioca Crepes: In Brazil, tapioca crepes made from cooked tapioca flour are enjoyed and filled with cheese or meats—a popular snack!

FAQs

1. Is cassava gluten-free?

Yes, cassava is naturally gluten-free. This makes it an excellent substitute for wheat flour in various recipes, particularly for those with gluten intolerance or celiac disease. Cassava flour can be used to make gluten-free bread, pancakes, and other baked goods without compromising on taste or texture.

2. Is cassava suitable for pregnant women?

Yes, cassava can be beneficial during pregnancy as it is rich in folate—a vital nutrient that helps prevent neural tube defects in developing fetuses.

Additionally, its vitamin C content supports iron absorption and overall maternal health. However, pregnant women should ensure that cassava is properly prepared before consumption.

3. What is the taste of cassava like?

Cassava has a mild flavor that is often compared to potatoes but slightly sweeter and nuttier. Its texture is starchy and creamy when cooked. This makes it a versatile ingredient that absorbs flavors well from spices and other ingredients in dishes.