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Dietary Worth, Well being Advantages and Makes use of- HealthifyMe

Cassava is a necessary drought-resistant crop utilized in tropical diets in indigenous Caribbean delicacies. As well as, farmers worldwide think about this tuberous vegetable as a blessing in disguise throughout meals shortages. Cassava’s contribution to meals safety makes it extremely demanded meals and appropriate for a number of different makes use of.

You are able to do absolutely anything with cassava. Typically, cassava is a wonderful substitution for potatoes resulting from its related style and texture. Nevertheless, the outcomes are distinctive when served as a facet dish or a snack. At this time, know-how has launched fortified cassava to step up its sport as a extra nutritious alternative. With a historical past of being cultivated a whole lot of years earlier than the Christopher Columbus voyage, cassava is now a staple for 500 million individuals.

Certainly, enriched cassava varieties assist alleviate malnutrition and are commercially useful for starch-based merchandise. Nevertheless, the cassava roots present comparatively much less dietary advantages regardless of being a main carbohydrate supply. Furthermore, you should devour cassava sparsely because it accommodates sure antinutrients which will stimulate hostile well being results. Nonetheless, cassava leaves and roots are a useful meals supply for growing international locations.

What’s Cassava?

Cassava, scientifically often called Manihot esculenta, is a starchy root vegetable that belongs to the Euphorbiaceae plant household. Native to South America, cassava is a perennial plant with a number of regional names akin to Brazilian arrowroot, manioc, or yuca. It’s predominantly grown in Nigeria, Thailand, Brazil, and Indonesia. Cassava grew in most of Tanzania, and its harvest takes place throughout the dry season.

Though the consumption of candy cassava is extra frequent, bitter varieties are additionally out there out there. You possibly can normally retailer them of their shredded or un-shredded type. You possibly can interchangeably use contemporary or frozen cassava. The mature cassava plant’s roots are in depth, whereas the addition of leaves into the staple weight loss plan is minimal. 

The dietary composition of cassava roots and leaves depends upon the harvest interval, age of the plant, and geographic location. As well as, the proximate mineral composition of cassava roots is considerably completely different from leaves’. For instance, 100grams of roots gives 176 mg of calcium whereas the leaves present 708 mg.

The south zone of Brazil is residence to each wild subspecies and domesticated cassava. Folks embrace them in quite a few ethnic and nationwide dishes to mirror variety and flexibility. Within the sixteenth century, Portuguese merchants launched cassava to Africa to switch native African crops. Moreover, cassava cultivation was launched in elements of Kerala, a South Indian state, to substitute rice. Nevertheless, its recognition rose majorly in Vietnam, Thailand, and Tanzania.

Comparative Evaluation of Cassava

Cassava and Tapioca

Tapioca is made out of cassava starch. From a dietary standpoint, tapioca falls behind cassava. It’s devoid of gluten and isn’t wealthy in minerals, nutritional vitamins, fatty acids, or proteins. The one similarity between these two could be the excessive carbohydrate ratio. The extraction of Tapioca from the cassava plant goes by a collection of washing and pulping processes. The stays are starchy liquids that you simply receive from squeezing the extracted moist pulp of cassava. After the water evaporates from the starchy liquid, Tapioca flour stays. 

Cassava and Candy Potato

Cassava and the candy potato come below the category of tuberous root greens however don’t share customary options and usually are not associated. Subsequently, their advertising and marketing is as completely different tubers. The forms of candy potatoes vary from being agency with golden pores and skin to a delicate, copper-coloured look. Using candy potatoes is displaced primarily by introducing cassava because the latter accommodates niacin, riboflavin, thiamine, and vitamin C. Nevertheless, cassava provides the next quantity of meals vitality in kilocalories than candy potatoes.

The calorific worth per 100grams of cassava serving is 86% greater than candy potatoes. It additionally possesses greater fats content material. On the identical time, candy potatoes comprise extra water content material, protein, dietary fibre, calcium, iron, potassium, and magnesium. Subsequently, candy potatoes are a greater nutritious alternative than cassava.

Cassava and Potato

Cassava is legendary as a nutritious substitute for potatoes. Each greens are starchy staple crops with related tastes. Nevertheless, they differ considerably when it comes to look and dietary worth. The water densities, magnesium, and copper worth are related in cassava and potatoes. Nonetheless, cassava accommodates 5 instances extra folate, vitamin B2, and vitamin A. It additionally gives eighteen instances extra vitamin E. Furthermore, cassava chips have much less fats than potato chips. It helps in decreasing levels of cholesterol.

In comparison with potatoes, cassava roots present greater carbs, protein, and energy. However, except for these details, cassava and potatoes are nutritionally very related. These similarities are within the glycemic index, minerals, fibre, and macronutrients.

Dietary Properties of Cassava

Cassava possesses a number of advantages when it comes to well being impression and diet. It’s a nutrient-dense alternative within the snack aisles of each Western and Asian markets.

Cassava: Dietary Values

The next vitamins are current in 100 grams of cooked cassava:

  • Energy: 191
  • Fibre: 2 grams
  • Carbohydrates: 40 grams
  • Fats: 3 grams
  • Protein: 1.5 grams
  • Monounsaturated Fats: 0.908 grams
  • Sodium: 205 milligrams
  • Sugars: 1.67 grams
  • Dietary Fibre: 1.8 grams

Cassava roots are significantly wealthy in nutritional vitamins. The proximate nutritional vitamins and minerals current in cassava.

Cassava: Dietary Information

Glycemic Index

Cassava possesses a excessive glycemic index worth. The estimated GI is equal to 94 in cooked cassava. Subsequently, it’s processed to cut back the general glycemic index to swimsuit the wants of diabetic sufferers. For instance, business derivatives of cassava comprise a decrease GI worth of 46. Nevertheless, cassava in its pure state has a excessive glycemic index. The excessive glycemic index in uncooked cassava is because of its abundance of starch.


Cassava has almost twice the energy per 100 grams in comparison with different tuber greens. It’s a tropical root crop with the very best calorific worth. 


Cassava leans extra in direction of the acidic pH vary. It displays a pH of 4.8 and tends to retain its acidity in uncooked, semi-processed and processed varieties. 

Uric Acid

Uric acid is current in cassava leaves. The average quantity of purine current within the leaves undergoes metabolism. This metabolic course of releases uric acid as the tip product. In consequence, the extraction of cassava exhibits uric acid content material. 


Cassava is greater in carbohydrates. The quantity of carbs in cassava makes it a dependable vitality supply. Peeled and boiled cassava roots present almost 30 grams of carbs per 100 grams.

Well being Advantages of Cassava

1. Wealthy in Vitamin C

Cassava is wealthy in vitamin C. 100 grams of cassava can present 20.6 milligrams of vitamin C. It makes up for 20% of the Day by day Worth (DV). Studies exhibits that vitamin C helps the immune cells by stopping oxidative stress. It’s effectively often called a miraculous ingredient in skincare merchandise. For instance, vitamin C has confirmed advantages in collagen manufacturing. As we age, our pores and skin is vulnerable to dropping firmness and youthfulness. We begin to present indicators of wrinkles, high quality strains, and dullness. It is because of decreased collagen manufacturing. Vitamin C serves as a significant cofactor in collagen synthesis, which helps to decelerate the ageing course of.

Cassava’s vitamin C helps combat free radicals. Research exhibits that vitamin C displays antioxidant properties—these properties support in repairing broken cells and stimulate pores and skin rejuvenation. Folks can mix the cassava roots and leaves to acquire the utmost results of vitamin C.

2. Resistant Starch

Cassava is an effective supply of resistant starch that mimics soluble fibre properties. Consuming an ample quantity of resistant starch improves blood sugar management and helps intestine well being. As well as, studies counsel that the resistant starch current in cassava nurtures helpful intestine micro organism.

Cassava starch converts into butyrate fatty acid throughout digestion, decreasing colon irritation and boosting its defence mechanisms. A wholesome intestine and colon convey down the chance of colorectal most cancers.

3. Serves as Vitality Gasoline

Cassava is dense in carbohydrates. Subsequently, it makes a superb gas supply for athletes who require excessive carbs. Consuming cooked cassava after coaching could be carb-loading and restores the spent vitality. Thus, it’s a more sensible choice for individuals in search of a restoration meal after high-intensity workout routines. The complicated carbohydrate chain ensures constant vitality provide as effectively.

4. Safety Towards Liver Most cancers

Cassava provides a wholesome quantity of magnesium. An investigative study exhibits that consuming greater magnesium ranges reduces the probabilities of growing liver most cancers. As well as, magnesium consumption might stop steatosis and steatohepatitis development. These two situations are progenitors for liver most cancers. Thus, including cassava to the weight loss plan ensures a superb provide of magnesium.

5. Low in Sugar

Cassava is comparatively low in sugar. 100 grams of uncooked cassava accommodates solely about 1.7 grams of sugar. Boiled cassava additionally has related sugar ranges. Just one.3 grams of sugar is current in 100 grams of cooked cassava root. Nevertheless, no outlined scientific proof helps its use in a diabetic weight loss plan. There’s an opinion that cassava’s low sugar worth doesn’t trigger a spike in blood sugar ranges. Cassava could be a good root vegetable for blood sugar administration in case you mix the advantages of low sugar and resistant starch. Nonetheless, there’s nonetheless a debate on this declare.

6. Repairs Kidney Harm

Elevated creatine could cause kidney harm and failure. Cassava leaf extract brings down the creatinine ranges within the serum. It additionally reduces the toxicity in kidney nephrons—the excessive ranges of carotenoids in cassava support in restoring kidney perform. Nevertheless, a cassava-based weight loss plan will not be very best for renal dysfunction. Cassava accommodates cyanide-based compounds which will elevate urea ranges within the physique. Subsequently, it isn’t appropriate for individuals with renal defects.

Methods to Use Cassava

Cassava: Preparatory Strategies

Uncooked cassava is toxic because it accommodates hydrocyanic acid, cyanogenic glycosides, and different cyanide elements. Nevertheless, you’ll be able to put together cassava roots by peeling and cooking to take away these dangerous compounds. Some serving ideas for cassava are:

  • Use a paring knife to peel off the pores and skin till the white flesh is seen. Trim away any remaining skins or strings and instantly place them below cool water to forestall brownish discolouration.
  • Boil the lower items of cassava to make it secure for human consumption. Boiling for about 10-Quarter-hour in salted water will make the roots tender and secure.
  • Cassava roots could be waxed to extend their shelf life and remove the toxicity current of their pores and skin.
  • Baking and boiling are the usual preparation strategies for cassava. It may be fried after an intensive cleansing and boiling to take away the pure toxins.

Recipes Utilizing Cassava

1. Cassava Cake

Cassava: Nutritional Value, Health Benefits and Uses- HealthifyMe
  • Preparation time: 2 hours
  • Serves: 24 equal sq. items


  • Cassava (grated) : 14 ounce
  • Sweetened condensed milk: 12 ounce
  • Evaporated milk: 1 can
  • Coconut milk: 1 can
  • Sugar : 3 cups
  • Eggs (full): 3
  • Egg whites: 1 
  • Coconut (grated): 1 cup
  • Egg yolks (For topping) : 3


  1. Preheat the oven to 325° F.
  2. Mix all of the elements in a big mixing bowl. Combine effectively.
  3. Pour the combination into a big greased rectangular pan. 
  4. Bake for roughly half-hour till the highest layer loses its liquidity. 
  5. Combine the topping elements and evenly unfold them on the cake. After that, bake for a further 20 to half-hour. 
  6. Slice the muffins into equal squares after cooling fully.

2. Cassava Chips

Cassava: Nutritional Value, Health Benefits and Uses- HealthifyMe
  • Preparation time: 35-40 minutes
  • Serves: 4


  • Cassava (sliced thinly in circles): 1 kg
  • Salt: to season as per style
  • Vegetable oil: 250 ml


  1. Fill the deep-fryer with one-third filled with vegetable oil and warmth to 200°C. 
  2. Deep-fry the sliced cassava chips in batches. Take from the flame after reaching a golden look and crisp texture. 
  3. Drain the surplus oil on a paper towel. 
  4. Season with salt and serve.

Cassava: Potential Aspect Results and Issues to Bear in mind

Attainable Toxicity

Cassava roots comprise methyl-linamarin, linamarin, and different poisonous cyanogenic glycoside compounds. The linamarin converts into a toxic hydrocyanic acid. Therefore, consuming uncooked and undercooked cassava might result in cyanide poisoning. It results in complications, abdomen ache, nausea, vomiting, and even loss of life. As well as, the considerably greater cyanide content material in cassava’s pores and skin and outer peels stands as a life-threatening draw back.

Tropical Ataxic Neuropathy 

Following a monotonous cassava weight loss plan results in a continual sickness known as tropical ataxic neuropathy. It’s a class of ailments that results in incapacity and spinal ataxia. As well as, poorly ready and processed cassava retains its pure toxins and triggers continual situations.

Larger Energy

The excessive calorific worth of cassava results in undesirable weight achieve and impacts cardiovascular well being. In comparison with different root greens, cassava gives greater energy (almost 191 energy per 100 grams). Lengthy-term consumption of calorie-rich cassava triggers insulin resistance, cardiac issues, weight problems, and hyperglycemia.

The Backside Line

Cassava is a broadly cultivated tuberous vegetable in Tanzania and Asia. Regardless of its excessive calorific values, cassava is a well known substitute for potatoes. Nevertheless, cassava could be a more healthy alternative resulting from its comparatively excessive nutrient content material. The roots and leaves are the edible elements however consuming uncooked cassava results in cyanide poisoning. You possibly can minimise the pure toxin ranges of cassava by peeling the pores and skin and boiling it.

Nonetheless, it’s a good supply of vitamin C, carbohydrates, and resistant starch. As well as, cassava is straightforward to organize and promotes good intestine well being. Moreover, cassava’s drought resistance properties make it helpful throughout meals shortages. 

Steadily Requested Questions (FAQS)

Q. What are the advantages of consuming cassava?

A. Cassava is wealthy in vitamin C and resistant starch. It’s helpful for wholesome intestine upkeep, nurturing helpful intestine micro organism, collagen manufacturing, and boosting immunity. As well as, you’ll be able to devour Cassava leaf extracts for treating kidney harm. 

Q. Is cassava and tapioca the identical?

A. Tapioca is extracted from the starch of cassava tuber by washing and pulping. It has restricted dietary worth in comparison with cassava however displays similarities in carbohydrate ranges. Nevertheless, you should use each interchangeably to fit your wants. 

Q. Is cassava toxic?

A. Solely uncooked cassava is toxic. It accommodates pure toxins akin to methyl-linamarin, linamarin, and different poisonous cyanogenic glycoside compounds. Cooked or boiled cassava is freed from these toxins and doesn’t trigger any hurt to well being. 

Q. What are the unwanted side effects of cassava?

A. Because of the presence of pure toxins, cassava could cause cyanide poisoning. The potential unwanted side effects embrace headache, nausea, vomiting, fatigue, and nerve harm. It could actually additionally set off weight achieve and cardiac dysfunction resulting from its greater calorific worth. 

Q. Is cassava more healthy than potatoes?

A. Cassava is a extra diet-conscious choice than potato resulting from its lesser fats composition. It is usually wealthy in vitamin A, B2, folate, and vitamin E. Nevertheless, each are nutritionally very related. Subsequently, individuals favor cassava chips over potato chips. 

Q. Is cassava acidic or alkaline?

A. In its pure state, cassava is acidic with a pH of 4.8. Nevertheless, it tends to retain its acidity even after meals processing methods.

Q. Is cassava good for the kidney?

A. Sure, cassava is nice for the kidney because it repairs kidney harm and failure. As well as, medical evaluation exhibits that consuming cassava brings down kidney-harming creatinine ranges. Nevertheless, it will not be a great weight loss plan choice for renal dysfunction since cassava raises urea content material.

Q. Is cassava poisonous?

A. Boiled or cooked cassava will not be poisonous. Nevertheless, individuals ought to chorus from consuming uncooked cassava because it accommodates cyanogenic glycosides. These are pure toxins current in it and may trigger deadly cyanide poisoning. 

Q. Is cassava good for ldl cholesterol?

A. Cassava has excessive energy and carbohydrates. Subsequently it isn’t an appropriate alternative for individuals with ldl cholesterol. As well as, the excessive calorific worth triggers extra fats deposition within the physique. It should worsen ldl cholesterol. 

Q. Is Cassava excessive in uric acid?

A. The purine in cassava leaves releases uric acid because the metabolic finish product. Subsequently, it might considerably enhance the uric acid content material. 

Q. Which is more healthy: Cassava or candy potato?

A. Cassava has greater energy and lesser nutrient density than a candy potato. On the identical time, candy potatoes are richer in proteins, fibre, calcium, water content material, iron, and magnesium. Thus, candy potatoes are higher than cassava, contemplating their dietary composition.

Q. Is cassava a carbohydrate?

A. No, cassava is a tuberous root vegetable. However it’s a good supply of carbohydrates. Cassava provides sufficient of a fancy carbohydrate chain as vitality gas. 

Q. Is cassava excessive in sugar?

A. The sugar content material in cassava roots equals 1.7 grams per 100 grams serving. Thus, cassava accommodates considerably much less naturally occurring sugar. However it isn’t appropriate for diabetic sufferers resulting from excessive carbs, regardless of having low sugar.  

Q. Does cassava flour spike blood sugar?

A. Cassava flour is dense in carbohydrate values. Subsequently, it may trigger an insulin spike and additional elevate blood sugar. It is because carbs break down into easy sugars throughout digestion. That makes the blood sugar stage step by step rise after consuming cassava flour. 

Q. Is cassava appropriate for infants?

A. Sure, cassava is appropriate for infants. Nevertheless, it is best to take away the pure toxins by cooking earlier than feeding them to infants.

Q. How do you take away poison from cassava?

A. You possibly can minimise the pure toxin ranges of cassava by peeling the pores and skin and boiling it. Boiling for about 10-Quarter-hour in salted water will make the roots tender and secure.

Q. What occurs in case you eat uncooked cassava?

A. Consuming uncooked cassava results in cyanide poisoning. It causes nausea, headache, abdomen ache, vomiting, and even loss of life. Even poorly processed cassava roots are unsuitable to the human physique. 

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