Is Eating Cassava Healthy? Powerful Health Benefits; Nutrition Facts of Eating Cassava
Cassava is a starchy root vegetable that has been a dietary staple for millions of people worldwide. However, some people question whether it is a healthy food option due to its high carbohydrate content and concerns about cyanide poisoning.
Despite these concerns, cassava is packed with essential nutrients, vitamins, and minerals that provide numerous health benefits.
In this article, we will explore the nutritional value of cassava and the powerful health benefits that come with including it in your diet. We will also discuss the potential risks associated with eating cassava and how to prepare it safely to maximize its benefits.
Whether you’re a health-conscious individual or just curious about trying new foods, this article will provide you with everything you need to know about the health benefits and risks of eating cassava.
Let’s delve on!
What is Cassava?
Cassava (Manihot esculenta), also known as yucca or manioc, is a root vegetable that is a staple food in many regions of the world, particularly in tropical areas of Africa, Asia, and South America.
It is a long, tapered, starchy root that can grow up to several feet in length, and it is harvested from the cassava plant, a woody shrub that can grow up to six feet tall.
Cassava has a slightly sweet and nutty flavor and can be prepared in a variety of ways, including boiling, frying, baking, or grilling. It is a rich source of carbohydrates and other essential nutrients, making it an important food source for many people around the world.
Nutrition Facts of Cassava and its Health Benefits
Calories:
Cassava is a calorie-dense food, with a 100-gram serving containing approximately 160 calories. However, the calorie content can vary depending on the method of preparation and the specific variety of cassava.
Carbohydrates:
Cassava is primarily composed of carbohydrates, with a 100-gram serving containing about 38 grams of carbohydrates. These carbohydrates are in the form of starch, which provides a slow and steady release of energy throughout the day. Cassava is also a good source of dietary fiber, with a 100-gram serving providing about 1.8 grams of fiber.
Fat:
Cassava is a low-fat food, with a 100-gram serving containing less than 0.3 grams of fat. This makes it an excellent choice for individuals looking to reduce their fat intake.
Vitamins:
Cassava is a good source of several essential vitamins, including vitamin C, thiamin, and folate. A 100-gram serving of cassava provides approximately 25% of the daily recommended intake of vitamin C, which is an important antioxidant that supports the immune system and helps the body absorb iron. Thiamin, also known as vitamin B1, is essential for the metabolism of carbohydrates and helps to maintain a healthy nervous system. Folate, also known as vitamin B9, is essential for healthy cell growth and development and is particularly important for pregnant women.
Minerals:
Cassava is also a good source of several important minerals, including potassium, calcium, and phosphorus. A 100-gram serving of cassava provides approximately 558 milligrams of potassium, which is essential for maintaining healthy blood pressure and proper muscle and nerve function. Calcium is important for strong bones and teeth, and a 100-gram serving of cassava provides approximately 16 milligrams of calcium. Phosphorus is also essential for strong bones and teeth, as well as for proper kidney function and the metabolism of proteins and carbohydrates. A 100-gram serving of cassava provides approximately 27 milligrams of phosphorus.
Dietary fiber:
Cassava is a good source of dietary fiber, with a 100-gram serving providing approximately 1.8 grams of fiber. Fiber is an important component of a healthy diet and is essential for maintaining proper digestive health. It helps to regulate bowel movements, prevent constipation, and reduce the risk of certain types of cancers.
There are two types of dietary fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract. It can help to lower cholesterol levels, regulate blood sugar levels, and promote feelings of fullness. Insoluble fiber does not dissolve in water and helps to bulk up stool, promoting regular bowel movements.
Cassava contains both soluble and insoluble fiber, with slightly more insoluble fiber than soluble fiber. The fiber in cassava can help to promote digestive health, regulate bowel movements, and reduce the risk of certain types of cancers.
However, it is important to note that consuming too much fiber can also lead to gastrointestinal discomfort, such as bloating and gas. It is recommended to consume fiber in moderation and to gradually increase fiber intake to allow the digestive system to adjust.
Helps Prevent Anemia:
One of the most important health benefits of eating cassava leaves is that it helps to prevent anemia. Anemia is caused by a deficiency in iron and other essential minerals, which can be found in abundance in cassava. Eating cassava leaves regularly can help to replenish your body’s stores of these important minerals.
Different Ways to Prepare Cassava
Cassava can be prepared in many ways and is a versatile ingredient in a variety of cuisines. Let us look at some different ways to prepare cassava and the benefits of each method:
- Boiling
Boiling is one of the most common ways to prepare cassava. To prepare cassava this way, the root is first peeled and cut into pieces, then boiled in water until tender. Boiled cassava can be eaten plain or seasoned with salt and pepper, and is often served as a side dish with meat or fish.
Boiling cassava is a healthy way to prepare it, as it does not require added oils or fats. It also preserves the nutritional content of the vegetable, making it a good source of vitamins and minerals.
- Baking
Baking cassava is another popular method of preparation. To bake cassava, the root is first peeled and cut into pieces, then coated in oil and seasoned with herbs and spices. The pieces are then baked in the oven until tender and golden brown.
Baked cassava is a flavorful and healthy alternative to fried foods. It is also a good source of carbohydrates and dietary fiber, making it a satisfying and filling dish.
- Frying
Frying cassava is a popular way to prepare it in many cultures. To fry cassava, the root is first peeled and cut into pieces, then deep-fried in oil until crispy and golden brown. Fried cassava can be seasoned with salt, pepper, or other spices, and is often served as a snack or side dish.
Fried cassava is a tasty and indulgent treat, but it is important to note that it is also high in fat and calories. It should be consumed in moderation as part of a balanced diet.
- Fermenting
Fermenting cassava is a traditional method of preparation in many cultures. To ferment cassava, the root is first peeled and grated, then soaked in water for several days until it begins to ferment. The fermented cassava is then drained and pressed into a paste, which can be used to make a variety of dishes, such as cassava bread or pudding.
Fermenting cassava is a time-consuming process, but it has many benefits. Fermented cassava is easier to digest than raw cassava, as the fermentation process breaks down some of the starches. It is also a good source of probiotics, which can promote digestive health.
Cassava Recipes
Here are some yummy cassava recipes to try;
Cassava fries
Ingredients:
- 2 medium-sized cassava roots
- 1/4 cup vegetable oil
- Salt to taste
- Paprika or any other seasoning of your choice (optional)
Instructions:
- Peel the cassava roots and cut them into thin, even strips.
- Rinse the cassava strips in cold water to remove any excess starch.
- Bring a large pot of salted water to a boil and add the cassava strips. Cook for 5-7 minutes, or until the cassava is slightly tender but still firm.
- Drain the cassava strips and let them cool for a few minutes.
- Preheat the oven to 425°F (218°C) and line a baking sheet with parchment paper.
- Toss the cassava strips in vegetable oil and seasonings (if using) until they are evenly coated.
- Arrange the cassava strips on the prepared baking sheet in a single layer, making sure they do not overlap.
- Bake for 20-25 minutes, or until the cassava fries are golden brown and crispy.
- Remove from the oven and sprinkle with additional salt or seasoning to taste.
- Serve hot with your favorite dipping sauce.
Note: You can also fry the cassava strips in oil on the stovetop instead of baking them, but this will result in a higher calorie and fat content.
Coconut Fish with Cassava Mash:
Ingredients:
- 4 fish fillets (such as cod, tilapia, or snapper)
- 1 cup unsweetened coconut milk
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon ground ginger
- Salt and pepper to taste
- 2 medium-sized cassava roots, peeled and chopped into small cubes
- 2 tablespoons butter
- 1/4 cup milk (or coconut milk)
- Salt and pepper to taste
- Fresh cilantro for garnish
Instructions:
- Preheat the oven to 375°F (190°C).
- In a small bowl, mix together the coconut milk, olive oil, garlic, ginger, salt, and pepper.
- Place the fish fillets in a baking dish and pour the coconut milk mixture over them, making sure they are evenly coated.
- Bake the fish in the preheated oven for 20-25 minutes, or until it is cooked through and flakes easily with a fork.
- Meanwhile, cook the chopped cassava in a pot of boiling water for 15-20 minutes, or until it is tender.
- Drain the cassava and transfer it to a bowl. Mash it with a potato masher or fork until it is smooth.
- Add the butter, milk, salt, and pepper to the mashed cassava and stir until it is well combined and creamy.
- To serve, spoon the cassava mash onto plates and top with the cooked fish fillets. Garnish with fresh cilantro.
Enjoy your Coconut Fish with Cassava Mash!
Chunky Beef and Cassava Chili:
Ingredients:
- 1 pound ground beef
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 2 tablespoons chili powder
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 1/4 teaspoon cayenne pepper
- Salt and pepper to taste
- 2 cans (14.5 oz) diced tomatoes, undrained
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup beef broth
- 2 medium-sized cassava roots, peeled and chopped into small cubes
Instructions:
- In a large pot or Dutch oven, cook the ground beef over medium-high heat until it is browned and crumbled. Drain any excess fat.
- Add the onion, garlic, and olive oil to the pot and cook for 3-4 minutes, or until the onion is translucent.
- Add the red and green bell peppers, chili powder, cumin, oregano, cayenne pepper, salt, and pepper to the pot. Stir to combine.
- Add the diced tomatoes (with their juice), kidney beans, black beans, beef broth, and cassava cubes to the pot. Stir to combine.
- Bring the chili to a boil, then reduce the heat to low and let it simmer for 30-40 minutes, or until the cassava is tender and the flavors have melded together.
- Serve the chili hot, garnished with your favorite toppings (such as shredded cheese, sour cream, and chopped cilantro).
Serve and enjoy your Chunky Beef and Cassava Chili!
Other ways you can make and enjoy cassava
- Cassava crisps
- Roasted Garlic and Herb Cassava
- Curried Coconut and Cassava Soup
- Cassava and Sweet Potato Bake
- Spicy Pulled Pork Cassava Bowls
- Plantain and Cassava Stew
Important to note:
- People who have certain medical conditions, such as kidney disease, may need to limit their consumption of cassava due to its high potassium content.
- Also, cassava is a high-carbohydrate food, so individuals with diabetes may need to monitor their intake of cassava to manage their blood sugar levels.
- Eating undercooked or raw cassava may cause gastrointestinal distress.
How to Choose Fresh Cassava
Choosing fresh cassava involves a few simple steps to ensure that the roots are of good quality and free from damage or spoilage. Here are some tips to help you choose fresh cassava:
Look for cassava with firm, smooth skin: Fresh cassava should have firm, smooth skin that is free from blemishes, cracks, or soft spots. The skin should be tight and not wrinkled or dry.
Check the color: The color of fresh cassava varies depending on the variety, but it should generally be a pale brown or beige color. Avoid cassava that has a greenish tint, as this may indicate that it is immature and not yet fully developed.
Check the size and weight: Choose cassava that is heavy for its size, as this indicates that it has a high water content and is likely to be fresher. The roots should be of a similar size and shape, and not too small or too large.
Smell it: Fresh cassava should have a mild, slightly sweet aroma. If the roots have a sour or musty smell, this may indicate that they are beginning to spoil.
Press the skin: Pressing the skin of fresh cassava should not leave any indentations. If the skin feels soft or spongy, this may indicate that the roots are old or have been damaged.
Is cassava Poisonous?
No, cassava is not poisonous. While there are a few types of toxic varieties of cassava, they are not widely consumed and can be avoided. However, you should always make sure to peel your cassava and cook it thoroughly before eating.
The cyanide content in cassava is usually reduced through proper processing methods, which involve peeling, grating, soaking, and cooking the cassava thoroughly. These methods help to remove the toxic compounds and make cassava safe to eat.
Bottom Line
Cassava is a delicious and nutritious root vegetable that can be used in a variety of dishes. It’s important to make sure you peel, grate, soak, and cook your cassava thoroughly before eating it to ensure that any potential toxins are removed. With proper preparation, cassava is safe to enjoy as part of a balanced diet.