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CASSAVA – 9 GREAT USES AND NOTES WHEN USING IT

Cassava is a popular and widely consumed tuber in developing countries. In addition to providing a large amount of important nutrients and healthy resistant starch, cassava also has many other uses that you should know. In this article, we will explore 7 uses of them and learn how to use it safely and effectively.

1/ What kind of tuber is cassava?

The cassava plant originates from South America, the most used part of the plant is the root because it brings many benefits. Cassava roots accumulate starch and gradually grow larger to form a tuber.

It is grown in tropical regions because of its ability to withstand harsh weather conditions. It can be said that this is one of the most drought-resistant crops. In different countries, it is called by different names. In America, people call cassava root yuca, manioc or Brazilian arrowroot.

It tubers are a rich source of calories and carbohydrates, often used as food by people in many countries. We can eat the whole tuber by boiling/steaming it, making sweet soup, making sticky rice or we can also grind it into powder to make cakes… Few people know that cassava tubers are the main ingredient in the production of it. tapioca starch used in cuisine.

In addition,it  brings many benefits, especially for people who are often allergic to grains and nuts.

2/ Nutritional ingredients

It is a tuber that is rich in carbohydrates. 100g of boiled cassava contains 112 calories. 98% of the calories in them come from carbohydrates and the rest is from small amounts of protein and fat. This tuber also provides our bodies with fiber, minerals and some other vitamins.

Nutrients found in 100g of boiled cassava:

Calories: 112
Carbohydrates: 27g
Fiber: 1g
Vitamin B1: 20% RDI
Phosphorus: 5% RDI
Calcium: 2% RDI
Vitamin B2: 2% RDI

3/ Benefits that it brings

1. Supports weight loss.

Rich in fiber, it is useful for those who want to lose weight. Low in calories but high in fiber, eating it helps you stay healthy for a long time, thereby reducing the need for constant snacking and unnecessary weight gain.

2. Reduce headaches.

The presence of vitamin B2 and riboflavin in it reduces headaches and migraines, research has been published in the Journal of Agricultural Economics.

3. Treat diarrhea.

The antioxidants of them help eliminate bacteria that cause stomach problems, thereby reducing diarrhea symptoms.

4. Improve capacity.

One of the other great benefits that potatoes bring is protecting eye health. Eating  provides adequate vitamin A and minerals needed to enhance vision and provide cheap refreshments in old age.

5. Deworming.

Eating it can still reduce the detection of helminths in the stomach and intestines.

6. Eliminate loss of appetite.

The carbohydrates and fiber in this product flowers play an important role in regaining your diet. If you experience loss of appetite, fatigue or an attack of boredom, add some cassava to your diet.

7. Improve digestion.

Insoluble fiber in cassava helps improve the digestive system by absorbing toxins deposited in the intestines as well as reducing inflammation if present in the digestive tract.
Research published in the journal International Research Journal of Food Science & Nutrition found the fiber content of it roots relieves the production of gastrointestinal problems.

8. Boost energy.

Rich in carbohydrates, them provide energy faster, thereby improving cardiovascular function, causing lethargy and sluggishness.

9. Reduce pressure.

Some other benefits of it it good for nerve health, maintaining healthy muscles thanks to the presence of protein in cassava that nourishes tissues. Eating  also reduces pressure thanks to its rich fiber content.

4/ Note when using cassava

It is quite delicious and nutritious, but this tuber can be dangerous to the health of eaters if not cooked. Raw cassava can contain toxins, if eaten in large amounts can cause poisoning.

  • Contains cyanogenic glycosides which increase the risk of cyanide poisoning

The tubers of raw cassava contain a relatively large amount of cyanogenic glycosides, which when entering the body will release harmful cyanide. Eating raw cassava regularly will increase the risk of cyanide poisoning, while also causing impaired thyroid and nerve function. In addition, cyanide poisoning can cause paralysis, organ damage and, more seriously, can cause death.

People with metabolic problems or difficulty absorbing protein are at higher risk of cyanide poisoning because protein helps remove cyanide from the body. This is also the reason why cyanide poisoning from cassava occurs more often in developing countries than in developed countries, because people in these countries often suffer from protein deficiency and often consume cassava as food. a major source of calories.

  • Contains anti-nutrients

If you are wondering whether this root is poisonous, besides nutrients, it also contains many anti-nutritional compounds. Antinutrients are natural compounds that can be found in many foods, especially plants. They hinder the digestive process and inhibit the absorption of vitamins and minerals in the body. Although they do not affect most healthy people, these compounds can affect people with health problems. Antinutrients can prevent absorption and increase the risk of malnutrition.

The effects of antinutrients are even more pronounced when we regularly consume foods containing many of these compounds. Therefore, no matter how much you like cassava, you should balance the amount of this tuber in your diet to limit the impact of anti-nutrients on your health.
=> Is cassava good to eat? In general, cassava is still safe for health if prepared properly and eaten in moderate amounts.

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