Is cassava and cassava flour keto friendly? This is one of the most commonly asked questions in the keto world.
I believe you’ve known about this and are now looking for a definitive response on whether or not cassava is keto-friendly.
This article will provide you with all of the information you need.
What Is Cassava?
Cassava is a root vegetable with the Latin name Manihot esculenta (Edible cassava). The plant has a shape similar to sweet potato.
You can also eat cassava leaves, but the root is the most consumed part of cassava, and it is very versatile. They can be eaten whole, grated, or ground to make bread and crackers.
In the United States, cassava is often called “Yuca” and may also be referred to as manioc or Brazilian arrowroot.
People who lived along the banks of the Amazon River in South America have consumed cassava for hundreds of years.
Today, however, more than 80 countries in the tropics are growing cassava, which is a staple of the diet of more than 800 million people around the world. It is very popular because it is drought tolerant and does not require much fertilization.
The root tuber of edible cassava is similar to a huge potato but contains a large amount of linamarin or hydrocyanic acid glucoside.
This is a rather poisonous substance and therefore, cassava should not be consumed in its raw form.
100 g boiled cassava root contains 112 calories (98% of them are carbohydrates, the rest is a small amount of protein and fat). There is also a fiber, several vitamins and minerals [*].
The following substances, which contain 100 gr. a portion of boiled cassava.
- Calories: 112
- Carbohydrates: 27 g
- Fiber: 1 g
- Thiamine: 20% of the RDI
- Phosphorus: 5% of the RDI
- Calcium: 2% of the RDI
- Riboflavin: 2% of the RDI
* RDI – Recommended Daily Intake
Boiled cassava root also contains small amounts of iron, vitamin C, and niacin (2Trusted). In general, the composition of cassava is unremarkable, although the root contains some vitamins and minerals, their amounts are minimal.
There are many other root vegetables you can eat that are significantly higher in nutrients, such as beets, sweet potatoes (yams).
Bottom Line: Cassava is an important source of carbohydrates and also provides small amounts of fiber, vitamins, and minerals.
Raw cassava roots contain the cyanogenic glycosides linamarin and lotaustralin, which decompose to form acetone and hydrocyanic acid. A dose of this poison in 400 g of raw cassava root is fatal to humans.
Therefore, the root cannot be consumed raw. The calorie content of cassava is 159 kilocalories and contains the following substances (per 100 g):
|Organic matter, vitamins and minerals||amount|
|Alimentary fiber||1.8 g|
|Vitamin A||13 IU|
|Vitamin B1||0.097 mg|
|Vitamin B2||0.048 mg|
|Vitamin B3||0.854 mg|
|Vitamin B4||23.7 mg|
|Vitamin B5||0.107 mg|
|Vitamin B6||0.088 mg|
|Vitamin C||20.6 mg|
|Vitamin E||0.19 mg|
|Vitamin K||1.9 μg|
The tuber also contains about 40% starch and fatty amino acids.
What is cassava used for?
Cassava is a rich, affordable source of carbohydrates. It provides more calories than other grains, making it a very healthy food in developing countries. People cook and eat cassava in different ways, with the most common methods being baking and boiling.
Dishes you can cook with cassava
- bread that can contain not only cassava flour but also wheat flour;
- fried cassava;
- puree cassava;
- cassava bread soaked in coconut milk;
- cassava in coconut sauce.
Yuca con Mojo is a Cuban dish that combines cassava with a sauce that includes citrus juices, garlic, onion, cilantro, cumin and oregano.
In addition to food, cassava is also used:
- make tapioca, which is a common dessert;
- make starch and flour products that they use to bake gluten-free bread;
- for animal feed;
- making medicines, textiles, paper and building materials such as plywood.
Scientists will eventually be able to replace high fructose corn syrup with cassava starch. The researchers also hope that cassava could be a source of alcohol, which is used to make polystyrene, PVC and other industrial products.
Useful properties of cassava
- helps to strengthen the immune system;
- increases the overall tone of the body;
- improves brain function;
- normalizes the functioning of the nervous system;
- slows down the ageing process of the body;
- stimulates the activity of the gastrointestinal tract;
- useful for the cardiovascular system;
- improves the condition of hypertensive patients;
- helps to eliminate free radicals from the body, reduce the risk of cancer;
- normalizes blood glucose levels, it is recommended as a dietary supplement for diabetics;
- fights excess cholesterol in the blood;
- improves the condition of patients with arthritis, gout and bursitis;
- accelerates wound healing;
- strengthens bones and increases their mineral density;
- enhances the production of red blood cells;
- reduces the risk of diseases of the central nervous system and Alzheimer’s disease;
- speeds up metabolism;
- maintains eye health and visual acuity;
- normalizes the water-salt balance in the body;
- protects against birth defects.
400 g of raw cassava root contains a lethal dose of cyanide for humans, so it can only be consumed after heat treatment. The daily intake of the finished root is from a third to half a glass.
Application in traditional medicine
For the treatment and prevention of diseases, tubers, leaves and seeds of yucca are used for prophylactic purposes and for the treatment of various ailments.
For joint diseases. Regular consumption of cassava tubers in food reduces the manifestations of arthritis, bursitis, osteoporosis, gout. For the treatment of rheumatism, a decoction is taken: 150 g of cassava leaves, 10 g of lemongrass leaves and 15 g of ginger are boiled in a liter of water until reduced in volume to 400 g. Take in the morning on an empty stomach. The recipe will benefit the joints: 1 tbsp. l. crushed roots are poured with 500 g of water, boiled for 15 minutes. Insist for an hour, take half a glass three times a day.
With diabetes. Broth: 500 g of stems and roots are poured into 4 liters of water, boiled for 15 minutes, and then filtered. Royal jelly (in the form of a decoction) will also benefit diabetic patients.
For skin diseases. For eczema and psoriasis, a decoction is prepared: 50 g of cassava leaves are poured with cold water (3 l), brought to a boil, cooled and filtered. Used as a lotion 1-2 times a day. Ointment for the treatment of skin diseases: crushed 10 g of fresh leaves, mixed with 100 g of ghee, boiled in a water bath for 5-6 hours. The resulting ointment is applied to the affected area. With viral rashes, you can lubricate the affected areas with leaf juice. It is possible to speed up the restoration of the skin with the help of the infusion of coltsfoot.
With diseases of the stomach. In case of inflammation, a decoction is taken 3 times a day: 10 g of cassava roots are poured into 500 g of water, brought to a boil. For peptic ulcer disease, it is also recommended to take a decoction of lungwort.
In cosmetology. Eating improves skin condition and relieves hyperpigmentation. The peel is used as a natural scrub. The root, crushed and mixed with honey and olive oil, will brighten the skin and get rid of age spots.
With prostatitis. In equal parts, mix crushed cassava root, hydrangea leaves and Manchurian aralia, burdock root. 2 tablespoons of the mixture are poured with 500 g of water, boiled for 15 minutes. The broth is infused for 1-1.5 hours, taken three times a day for half a glass for 1 month.
The harm of cassava to the human body
Cassava can be dangerous if consumed in large quantities or improperly prepared. This is because the raw tuber contains chemicals called cyanogenic glycosides, which, when consumed, release cyanide into the human body.
Frequent consumption of cassava increases the risk of cyanide poisoning, which can lead to impaired thyroid and nervous system function. In the case of paralysis and organ damage, this can be fatal.
People with inadequate nutritional status and low protein intake are more likely to experience these negative effects, as protein helps rid the body of cyanide.
This is why cyanide poisoning from cassava is of great concern to those living in developing countries. Many people in these countries are protein deficient and depend on cassava as their main source of calories.
What’s more, in some parts of the world, cassava has been shown to absorb harmful chemicals from the soil, such as arsenic and cadmium, which may increase the risk of cancer in those who depend on cassava as a staple food.
After knowing about the health benefits and harms of cassava, the important question comes – is cassava keto friendly? Keep reading to get your answer.
Is Cassava Keto Friendly?
Before answering whether or not cassava is keto friendly. Let’s know a little bit about the keto diet.
The keto diet is a low-carb, high-fat diet. In other words, you eat fewer carbohydrates and replace them with fats, which leads to a condition called ketosis.
What Is Ketosis? Ketosis is a process that happens when your body doesn’t have enough carbohydrates to burn for energy.
To stay in ketosis, you should limit your net carbohydrate intake to 20g – 30g per day.
Is cassava keto friendly? Quick answer – cassava is not keto friendly as it is high in carbs. It may put you out of ketosis even if the portion size is small.
Cassava should be avoided on keto because it is very high in net carbs (36.26g of net carbs per 100g serving).
Cassava is high in carbs and low in fat, which is the opposite of the macros required on the keto diet.
It’s worth noting that the ideal keto macronutrient ratio is:
- 5-10% carbohydrates
- 70% fat
- 20-25% protein
* This means that the majority of your foods should be low in carbs and high in fat.
As an alternative to cassava on the keto diet, you can look to other keto-friendly vegetables that are low in net carbs.
Keto Friendly Alternatives To Cassava
Here are 10 vegetables that are keto-friendly and alternative to cassava. Not only are they low in carbs, but they’re also delicious and full of nutrients.
We tried to rank them according to their popularity and usefulness when cooking.
The amount of carbohydrates is indicated per 100 grams serving.
1. Cauliflower – 3g. The star of many keto recipes, cauliflower has a mild flavor and is highly versatile. It is used as the basis for popular keto dishes such as cauliflower rice and cauliflower puree.
2. White cabbage – 3g. The shy cabbage will surely become a regular guest on your table when you try to fry it in butter or use it to cook our popular dish – Asian-style fried cabbage.
3. Avocado – 2g. Technically a fruit, but we don’t think that’s a whim, considering how many nutrients and healthy fats these delicious fruits have! Avocados can be eaten fresh, made guacamole, or even baked. Definitely one of the main keto foods with a huge number of possible recipes.
4. Broccoli – 4g. A versatile, simple and incredibly tasty substitute for pasta, rice or potatoes. Broccoli can be boiled, steamed, fried in butter, baked with cheese, fried in breadcrumbs and wrapped in bacon … There are so many variations that even the biggest opponent of broccoli can find something to taste.
5. Zucchini – 3g. Did you miss potatoes? Try sautéed zucchini or zucchini keto chips.
6. Spinach – 1g. Incredibly low in carbohydrates, spinach is one of the staples of keto vegetables. Add fresh spinach to salads, bake, sauté, or add to a creamy sauce.
7. Asparagus – 2g. Very satisfying, nutritious and low-carbohydrate asparagus is perfect for fatty sauces such as hollandaise and béarnaise. Asparagus is a great keto food.
8. Kale – 3g. Despite the fact that kale contains more carbohydrates than spinach, it is also great for salads. It’s also a great substitute for pasta.
9. Green beans – 4g. Green beans can be steamed, fried, baked or stewed. Plus, it goes well with bacon or butter.
10. Brussels sprouts – 5g. These tiny heads of cabbage taste great, especially when baked until crisp or seasoned with a savory creamy sauce.
Always keep this vegetable list in mind, as all of these vegetables are keto-friendly and a great alternative to cassava.
Other related questions that many people ask
Is cassava flour keto friendly?
Cassava flour is also not keto friendly just in case you were wondering 😉
In fact, almost all the calories from cassava flour come in the form of starch carbs.
Now that you know that cassava flour is not keto, you likely want to look for a low-carb alternative.
Here are the best cassava flour alternatives for keto:
- Almond Flour
- Coconut Flour
- Almond Meal
- Flaxseed Meal
- Hazelnut Flour
Is cassava flour gluten-free?
Cassava flour is a terrific gluten-free alternative to wheat flour. It is considered a low glycemic food, so it is suitable for people on a low glycemic diet. Due to its mild taste, light color and powdery texture, cassava flour is a very good substitute for wheat flour. It usually does not impart any particular flavor to dishes, and some even say that they hardly guess that traditional flour was not used in the preparation.
Is cassava flour healthy and safe?
Cassava can be very toxic if eaten raw. However, the packaged cassava flour found in grocery stores has been soaked well, cooked, and fermented, making it “safe” to eat!
Although cassava is not keto friendly and should be avoided on the keto diet, it does have many beneficial properties.
More important details…
Incorporating cassava into a healthy diet has shown many positive health effects. Because the high fiber content in cassava is well suited for people trying to lose weight (other than the keto diet).
Cassava is also rich in vitamin C, which acts as an antioxidant to help relieve stress, strengthen the immune system and contribute to lightening the skin.
Here are some of the beneficial properties of cassava flour that make it seem like the best ingredient for a keto cheat day!
- Related: How to Restart Keto After Cheating
Taste & Texture:
Cassava flour is famous for its fine, powdery texture and very light taste, similar to regular flour.
Ease of Use:
Cassava flour is very useful in making:
- tortilla, or even thick soups and stews.
You can substitute cassava flour for any recipe that requires regular flour.
But when it comes to the keto diet and keto-friendly recipes, cassava may not be the best choice for you.
Similar to Wheat Flour:
Its similarity to wheat flour is the final advantage of using cassava flour.
Cassava flour is preferred for baking and cooking that is free of gluten and grains. It also makes great nuts-free flours.
Points to remember:
Edible cassava contains some beneficial substances, but its negative effects outweigh its benefits.
Cassava is a high-calorie product, plus the presence of antinutrients in it, plus the ability to cause cyanide poisoning in the body if improperly prepared and consumed in large quantities.
While this is mainly the case for those who rely on cassava as their staple food, this information needs to be kept in mind.
Cassava-based products such as tapioca and harry have been extensively processed to remove toxic chemicals. These products are not hazardous to consume.
Cassava (cassava, yucca) should not be a staple food in your daily diet, and if you do eat it, make sure you prepare it correctly and eat it in moderation. Cassava should be avoided as much as possible when it comes to keto.