Tapioca is a type of starch extracted from the root of the cassava plant (Manihot esculenta). Tapioca has a variety of uses in the food industry and is a common ingredient in products like puddings, noodles, and gluten-free baked goods.
Tapioca is made by cooking, drying, and crushing cassava roots and then straining and cooking them again. It's available in powder, pearls, or flakes.
The consumption of tapioca starch has been linked to a few health benefits, including reducing cholesterol and blood sugar levels. However, many of these potential health benefits are related to consuming tapioca-based resistant starch supplements rather than foods with tapioca.
A special type of tapioca starch called tapioca-resistant maltodextrin (TRM) may benefit those with high cholesterol levels. TRM is made by breaking apart the tapioca starch structure so it’s not as easily digested in your digestive tract.
Due to its neutral flavor and thinner texture, TRM is often added to health food products and oral nutrition supplements.
A small study found consuming an oral nutrition supplement containing 30% TRM effectively reduced total cholesterol and LDL cholesterol. After 12 weeks of treatment, LDL cholesterol decreased by 5.29% in participants with prediabetes and 4.94% in participants with normal blood sugar levels.
The TRM treatment also slightly improved HDL cholesterol, which is a type of heart-protective cholesterol that carries other types of cholesterol back to the liver, where it is removed from the body.
Could Benefit Blood Sugar
In addition to lowering cholesterol levels, TRM may improve long-term blood sugar control.
In the same study mentioned above, researchers found taking a supplement containing 30% TRM for 12 weeks significantly reduced hemoglobin A1c (HbA1C) levels in both pre-diabetic participants and participants with normal blood sugar levels.
Hemoglobin is a protein in your red blood cells that glucose (sugar) sticks to. An HbA1C test measures the amount of hemoglobin with glucose to determine your average blood sugar levels over the last two to three months. Lower HbA1C levels mean lower blood sugar.
Bacteria in your large intestine ferment TRM, which releases beneficial compounds called short-chain fatty acids (SCFAs). Researchers suspect these SCFAs promote the release of glucagon-like peptide 1 (GLP-1), a hormone that encourages insulin secretion from the pancreas. This additional insulin helps lower blood sugar and HbA1c levels.
While TRM may benefit blood sugar, there’s no evidence regular tapioca starch offers any benefit to people with prediabetes or diabetes. Some in-vitro (test tube) research suggests tapioca starch is more slowly digested and has a lower glycemic index than other starches, meaning it won't cause a high spike in blood sugar after eating. However, more human-based research is needed to confirm the benefits of regular tapioca starch.
Tapioca starch is gluten-free, which is why it’s commonly used as an ingredient in gluten-free foods, such as gluten-free cakes, cookies, and breads.
The starch is a safe alternative to wheat-based flours for people who can't eat gluten. For instance, people with celiac disease, a chronic digestive disorder that is triggered by eating foods with gluten and can damage the small intestine, have to avoid gluten to prevent symptoms.
Typically, tapioca starch is used in combination with other gluten-free starches and flours, such as rice flour and cornstarch, to create gluten-free baked goods with textures similar to wheat-based products.
Since it’s gluten- and grain-free, tapioca is also suitable for people following the paleo diet, which restricts all grains and grain-based products.
Nutrition of Tapioca
Tapioca is a carb-rich product that’s low in protein, fat, and fiber. It provides a few vitamins and minerals, like iron and potassium.
A three-tablespoon serving of tapioca starch includes:
- Calories: 110
- Fat: 0 grams (g)
- Sodium: 0 g
- Carbohydrates: 26 g
- Fiber: 0.99 g
- Protein: 0 g
- Calcium: 30 milligrams (mg) or 2% of the Daily Value (DV)
- Iron: 0.3 mg or 2% of the DV
- Potassium: 280 mg or 6% of the DV
Tapioca is entirely composed of carbohydrates and contains no fat or protein. Tapioca isn’t a good source of many nutrients, but it does supply small amounts of minerals, such as calcium, iron, and potassium. It also has a bit of fiber.
Tapioca is highest in potassium, which is a mineral that’s essential for normal cellular function, cellular fluid balance, and blood pressure regulation.
Consuming the amount of tapioca typically found in food products isn’t associated with any health risks. However, TRM-based supplements could cause symptoms like mild bloating and gas in some people.
Raw cassava does contain compounds called cyanogenic glycosides that break down into hydrogen cyanide, which is toxic to humans. Cassava must be soaked and cooked in order to remove these potentially harmful compounds.
Cassava and cassava-based products, like tapioca, are safe to eat as long as they’re properly prepared. Commercially-prepared cassava-based products, including tapioca flakes, pearls, and starch, are safe for human consumption.
While tapioca food products are safe to consume, you should talk to your healthcare provider before using tapioca-derived supplements, such as TRM, as they may have different effects in the body. People who are pregnant or breastfeeding may want to avoid TRM supplements.
Some products that contain tapioca, such as boba tea and tapioca pudding, are typically high in added sugar. Regularly consuming high amounts of added sugar can have adverse effects on blood sugar regulation, heart health, and body weight. Like all foods and drinks high in added sugar, tapioca-based sugar products should be consumed sparingly.
Tips for Consuming Tapioca
Tapioca comes in various forms, including tapioca pearls, flakes, and starch (flour). There are many ways to use tapioca for cooking and baking, especially within gluten-free and paleo diets.
Tapioca starch makes an excellent substitute for flour and cornstarch because it has thickening qualities and has no aftertaste, so it can be used in both sweet and savory recipes. Tapioca pearls and flakes can be used to make gluten-free desserts, like pies and pudding, as well as drinks like boba or bubble tea.
Here are a few ways to incorporate tapioca into your diet:
- Use tapioca starch in gluten-free baked goods recipes, such as bread, muffins, and cookies.
- Make a vegan, gluten-free tapioca pudding using coconut milk and tapioca pearls.
- Use tapioca starch as a gluten-free flour substitute to thicken sauces, gravies, stews, and dressings.
- Make Pao de Queijo or Portuguese cheese bread using tapioca flour, oil, salt, milk, eggs, and cheese.
- Make your own low sugar boba tea at home using tapioca pearls, green tea, milk, and sweetener or a sugar alternative like monk fruit.
- Whisk tapioca starch into pie filling ingredients to thicken gluten-free fruit pies.
Tapioca can be used in many other ways, so don’t be afraid to experiment with tapioca products when trying new recipes.
Tapioca is a type of starch extracted from the root of the cassava plant. It’s available in several forms, including flour, pearls, and flakes, and has a variety of uses in the kitchen.
Tapioca provides small amounts of several nutrients, such as potassium and iron. Products made from tapioca like tapioca resistant maltodextrin (TRM) may offer a few health benefits, including reducing cholesterol and blood sugar levels.
You can use tapioca to make gluten-free baked goods, homemade boba tea, and many other recipes. Tapioca products are safe to consume, but you should consult your healthcare provider before using tapioca-derived supplements like TRM.
