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9 Amazing Tapioca Benefits

by John Staughton (BASc, BFA) last updated - April 26, 2019

The health benefits of tapioca include its ability to aid in weight gain, increase circulation and red blood
cell count, protect against birth defects, improve digestion, lower cholesterol, and prevent diabetes. It
also helps improve the metabolic activities, maintain bone mineral density, prevent Alzheimer’s disease,
protect heart health, and maintain fluid balance within the body.

TABLE OF CONTENTS

What is Tapioca?

Watch Video: 10 Wonderful Benefits Of Tapioca

Nutritional Value of Tapioca

Health Benefits of Tapioca

Healthy Weight Gain

Increased Circulation

Reduced Birth Defects

Improved Digestion

Boosted Metabolic Activity

Improved Bone Mineral Density

Prevention of Alzheimer’s

Regulated Blood Pressure

Boosted Energy

References

Comments

What is Tapioca?
Tapioca is a delicious starch extract derived from the cassava plant. [1] Its most common use is in tapioca
pudding, but the plant elements are also used in certain cultures as a sweet candy or snack. The useful
part of the cassava plant is the root, which is where tapioca is acquired and this plant is now cultivated
and enjoyed around the globe. It is native to South America, namely Northeastern Brazil, where it is
simply known as cassava, but in other places on earth, it is known by other names, including manioc,
yuca, and manihot. The root is usually 1-2 pounds in weight and is rough, elongated, and brown in color.
The flesh of the tuber is white and very high in carbohydrates. However, this sweet-tasting flesh should
only be consumed after proper cooking.

Tapioca is considered a spurge, from the family Euphorbiaceae and its scientific name is Manihot
esculenta. Portuguese and Spanish explorers first brought the plant from South America back to Europe,
where it quickly became popular and spread throughout the West Indies, Africa, and Asia. It is commonly
enjoyed in America, as well, but it is not commonly cultivated there. Recently, it has also gained
popularity because it is a gluten-free food, so it is often used as a thickening agent instead of wheat-
based fillers, which are dangerous for people suffering from Celiac disease.

One of the most important things to consider about this tuber is its high toxicity. If it is prepared
incorrectly, it can actually be very poisonous, so only consume tapioca that has been prepared and
packaged by reputable sources, and unless you are properly trained, do not attempt to cultivate and
consume tapioca grown in the wild. It is a favorite food of many vegetarians, since it is a pure starch food
that is high in protein (for a vegetable), and comes in different culinary forms, including dried flakes,
sticks, and pearls that must be soaked before consuming so they regain their volume. This makes it a
very useful food that can be included in a wide variety of dishes. But why is tapioca so important? And
why do so many people around the world count on it as an important part of their diet? First, let’s check
out some of the nutritional aspects that make tapioca such healthy and useful food

Nutritional Value of Tapioca

Nutrition Facts

Tapioca, pearl, dry

Serving Size :

NutrientValue

Water [g] 10.99

Energy [kcal] 358

Protein [g] 0.19

Total lipid (fat) [g] 0.02

Carbohydrate, by difference [g] 88.69

Fiber, total dietary [g] 0.9

Sugars, total [g] 3.35

Calcium, Ca [mg] 20

Iron, Fe [mg] 1.58

Magnesium, Mg [mg] 1

Phosphorus, P [mg] 7

Potassium, K [mg] 11

Sodium, Na [mg] 1

Zinc, Zn [mg] 0.12

Vitamin C, total ascorbic acid [mg] 0

Thiamin [mg] 0

Riboflavin [mg] 0

Niacin [mg] 0

Vitamin B-6 [mg] 0.01

Folate, DFE [µg] 4

Vitamin B-12 [µg] 0

Vitamin A, RAE [µg] 0

Vitamin A, IU [IU] 0

Vitamin E (alpha-tocopherol) [mg] 0

Vitamin D (D2 + D3) [µg] 0

Vitamin D [IU] 0
Vitamin K (phylloquinone) [µg] 0

Fatty acids, total saturated [g] 0.01

Fatty acids, total monounsaturated [g] 0.01

Fatty acids, total polyunsaturated [g] 0

Cholesterol [mg] 0

Caffeine [mg] 0

Sources include : USDA [2]

Tapioca is enjoyed throughout the world and is relied on as an essential part of certain cultural diets due
to its unique composition of carbohydrates, vitamins, minerals, and organic compounds. [3] These
include a very low level of saturated fat, cholesterol, and sodium. It is also a rich source of dietary fiber,
HDL or good cholesterol, and protein. According to USDA National Nutrient Database, tapioca contains
members of the vitamin B-complex, including pantothenic acid, folate, and B6, as well as iron,
manganese, calcium, copper, and selenium. [2] They are packed with carbohydrates as well, and 1 cup of
tapioca contains nearly 45% of your daily requirement of carbs.

Health Benefits of Tapioca

The question is, what do all of those nutritional elements have to do with health? Let’s explore some of
the numerous health benefits associated with this delicious and nutritious food.

Healthy Weight Gain

Although the majority of people are concerned about staying fit, there are many who seek options for
healthy weight gain. [4] Being underweight can be just as dangerous as being obese and tapioca provides
a quick and easy way to gain weight in a healthy way. The high carbohydrate content (1 cup of tapioca =
45% of daily carbohydrate requirement) means that you can add bulk and calories to your diet without
any unhealthy cholesterol or saturated fats that can result in other health concerns. The majority of
these carbohydrates come in the form of sucrose, while a slightly smaller amount comes from complex
sugar amylose. This makes tapioca an ideal choice for people who need to gain weight, particularly after
an illness, injury, surgery or an eating disorder.
Whole and halved raw tapioca with leaves on a wooden table

Increased Circulation

One of the most valuable mineral contributions of tapioca is iron. Iron is essential for the normal
functioning of the human body, and perhaps its most significant role is in the creation of new red blood
cells. Together with copper, which tapioca also contains, iron increases the number of red blood cells in
the body, thereby preventing anemia and related conditions. With more red blood cells being produced
by the body, the peripheral organs and extremities are guaranteed a healthy flow of blood and oxygen to
keep those cells healthy and operating at optimal levels. Cellular re-growth and maintenance are also
improved, which means that wound healing and energy levels are also increased.

Reduced Birth Defects

Tapioca contains a significant amount of B-complex vitamins, including folic acid, according to a study
conducted by researchers of Swiss Federal Institute of Technology Zurich. [5] These vitamins have been
directly connected to reducing the chances of neural tube defects in infants.

Improved Digestion

One of the bonuses of tapioca is the wealth of dietary fiber it contains. [6] Fiber has been directly linked
to improving a number of conditions within the human body, but the most obvious is in terms of
digestion. Fiber bulks up the stool, which helps move it through the digestive tract, thereby eliminating
constipation, bloating, and intestinal pain. Furthermore, fiber helps boost heart health by scraping
excess cholesterol off the walls of arteries and blood vessels, thereby helping eliminate atherosclerosis
and associated issues like heart attack and stroke.

Boosted Metabolic Activity

Protein is an essential element of human health, and while many people get their protein intake from
meat, fish, poultry, and dairy products, among other sources, vegetarians are always looking for new
ways to remain protein-packed. As you probably know, proteins are the building blocks of a healthy life!
Therefore, tapioca is a wonderful option for vegetarians because it does provide ample amounts of
protein. Therefore, your bodily processes, muscle development, growth, healing, and various essential
activities can continue as usual when tapioca is regularly added to your diet!

Improved Bone Mineral Density

Tapioca is a rich source of vitamin K, calcium, and iron, all of which play important roles in the protection
and development of bones. Bone mineral density decreases as we age, resulting in conditions like
osteoporosis, osteoarthritis, and general weakness and lack of flexibility. If tapioca is regularly
consumed, our bones can be protected and maintained as we get older.

Prevention of Alzheimer’s

Vitamin K does more than promoting osteotropic activity; it is also important for our mental health, says
Dr. Anthony Clifford Allison of the University of Oxford in a study. [7] It has been shown that vitamin K
can reduce the chances of developing Alzheimer’s disease by stimulating neuronal activity in the brain.
Alzheimer’s often occurs due to a lack of activity or mental stagnation; vitamin K keeps neural pathways
active and engaged. It also eliminates free radicals that can cause a breakdown of brain tissues.

Regulated Blood Pressure

According to the Alliance of Crop, Soil, and Environmental Science Societies, tapioca contains potassium,
another essential mineral that the human body requires. [8] Potassium is a vasodilator, meaning that it
reduces the tension and stress in the blood vessels and arteries. This can increase the flow of blood to
parts of the body and reduce the strain on the cardiovascular system. This means prevention of
atherosclerosis and a lower chance of blood clots getting stuck and causing fatal events like heart attack
or stroke. Furthermore, potassium is the key for fluid balance in the body and when it is in proper
balance with sodium, all of the fluid exchanges in the body can be smooth, further boosting metabolic
efficiency and energy.
Boosted Energy

Carbohydrates are the source of energy since simple sugars like sucrose are broken down into usable
energy. [9] However, saturated fats and cholesterol rob us of energy; so many foods that help us gain
weight don’t boost energy. Tapioca has plenty of carbohydrates, without the negative cholesterol and
saturated fats, so energy levels will be high, you won’t feel hungry as often (thanks to the fiber), and
generally feel better and more able to face your day!

Word of Caution: Despite the benefits of eating tapioca in various forms, it is important to remember
that cassava can be very poisonous if not prepared, processed or cooked properly. Cassava produces
cyanide, which is an extremely poisonous compound for humans. Therefore, while the tapioca you buy
from a store is perfectly healthy to eat, don’t attempt to process or eat tapioca grown or found in the
wild, unless you are instructed by someone who is very familiar with a healthy way of processing it.

Also, since tapioca has a very high carbohydrate and caloric content, if you are trying to lose weight, it
may not be the best food to add to your diet.

Other than that, enjoy tapioca in all its delicious varieties!

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