Useful Properties Of Cassava

Cassava is a shrubby plant native to South America. It grows well in tropical areas and is easy to grow due to its ability to withstand difficult conditions. This is one of the most drought-resistant crops, which gives a rich production. Cassava roots include fiber, minerals, vitamins and starch. The tuber is not eaten raw and in large quantities, but is consumed after strict heat treatment because it contains hydrocyanic acid, and it is poisonous. Cassava is suitable for consumption by people who are allergic to gluten, as it itself does not contain gluten.

The root is edible, resembling the taste of potatoes, bananas, sweet potatoes, avocados. It can be eaten whole, grated or as flour. The root is known as a raw material used to make tapioca and gapi , a product similar to tapioca. The composition of the root contains mainly carbohydrates, which contribute between 40% and 80% of the body's energy, in addition to being low in fat. It is a major source of calories and carbohydrates for people in developing countries. In the United States, cassava is often called cassava or yucca .

Nutritional composition

100 grams of cooked cassava root contains 112 calories, 98% of which are carbohydrates and the rest a small amount of protein and fat. 100 grams of soup root also contains the following nutrients:

• 112 calories
• 27 grams of carbohydrates
• 1 gram of fiber
• Thiamine - 20% of the recommended daily requirement *
• Phosphorus - 5% *
• Calcium - 2% *
• Riboflavin - 2% *

Cooked cassava root also contains small amounts of iron, vitamin C and niacin.

When peeling, slicing and cooking significantly reduces the nutritional value of vegetables. This is because many of the vitamins and minerals are destroyed in these processes, as well as most of the fiber and resistant starch. Therefore, the more popular and processed forms of cassava, such as tapioca and calendula, have very little nutritional value. For example, 28 grams of tapioca pearls provide nothing but calories and small amounts of minerals. Cassava root cooking is a cooking method that has been shown to retain more nutrients, with the exception of vitamin C, which is sensitive to heat and easily soluble in water.

Compared to other root vegetables, cassava is high in calories. For example, equal portions of sweet potatoes, beets and cassava provide 76 calories, 44 of beets and 112 calories of cassava. This is what makes it an important crop, as it is a rich source of calories. However, consuming high-calorie foods is often associated with weight gain and obesity, so you should eat cassava in moderation (recommended portion of 1/2 - 1/3 cup).

It is rich in resistant starch, which feeds on beneficial bacteria in the human intestine, so it can help reduce inflammation and improve digestion. Starch also contributes to better metabolic health and reduces the risk of obesity and type 2 diabetes. This is due to its potential to improve blood sugar control, reduce appetite and keep a person full for longer. It is important to note that many processing methods reduce the content of resistant starch in cassava. The root flour has a lower content than boiled and cooled whole cassava root.

Useful properties

Consumption of cassava helps regulate excess weight and cholesterol in the blood. The fiber in the composition reduces triglycerides, helps the body function properly, favors the nervous system and the formation of the hormone of happiness, and therefore reduces anxiety and depression.

Tapioca - cassava starch is rich in vitamin K, which helps build bone mass and prevents osteoporosis. Powdered mass is a moderate source of vitamin B, but it includes minerals such as zinc, magnesium, copper, iron, as well as folic acid, thiamine and potassium. Frequent intake promotes heart rate, maintaining normal blood pressure.

The use of tapioca is used in cosmetics, pharmaceuticals and food, cooking. Most often it is part of creams against skin irritations, toothpastes and others. Fresh cassava roots are used to make teas, salads, soups, dishes and desserts. They are mainly offered sliced ​​or fried, just like potatoes.

In Bulgaria it is difficult to find roots of the plant. Cassava flour, which is useful and gluten-free, can be found in organic stores or hypermarkets. It is ideal for pasta, cakes, breads and suitable for consumption by people with gluten intolerance.

How to make cassava safer to eat?

Cassava is safe when cooked properly and eaten occasionally in moderation. Follow these steps to make cassava safe to eat:

• Peel the bark of the root, because it contains most of the compounds that produce cyanide.
• Soak cassava in water for 48-60 hours before boiling and consuming to reduce the amount of harmful chemicals it contains.
• Because harmful chemicals are found in raw cassava, it is important to cook thoroughly by boiling or baking.
• Combine the root with a food rich in protein, as protein helps the body get rid of toxic cyanide.
• Maintain a balanced diet to prevent the adverse effects of cassava. Include a variety of foods in your diet and do not rely only on root vegetables as the only food on the menu.

It is important to note that products made from cassava root, such as flour and tapioca, contain very little or no cyanide-forming compounds, making them safe for human consumption.

Use in cooking

There are many ways to include cassava in your diet. Snacks and dishes can be prepared only with the root. It is usually sliced ​​and then baked in a similar way to cooking potatoes. Cassava root can be pureed or mixed with french fries, omelets and soups. Cassava flour is used to make bread and biscuits.

It can be consumed in the form of tapioca, which is a starch extracted from cassava root. Tapioca is commonly used as a thickener for puddings, pies and soups.

Harm and contraindications from cassava consumption

Cassava can be dangerous if eaten raw, in large quantities or when cooked improperly. This is due to the chemicals it contains, called cyanogenic glycosides, which can release cyanide into the body when consumed. Frequent consumption of the root increases the risk of cyanide poisoning, leading to impaired thyroid and nerve function. It is also associated with paralysis and organ damage and can be fatal. People who eat foods low in protein and nutrients are more likely to experience these side effects, as protein helps remove cyanide from the body.

In some parts of the world, cassava has been shown to absorb harmful chemicals from the soil, such as arsenic and cadmium. This can increase the risk of cancer in people who consume cassava as a staple food.