Cassava or cassava: properties and health benefits

What is cassava?

Cassava (also known as cassava) is a tuber from Latin America.

Cassava was cultivated and consumed in America long before corn, being the sustenance on the table of more than 600 million people, that is, 10% of the planet. And of course he has earned that position on his own merits. It grows in poor soils where other crops do not thrive. just as well as in hot and humid terrain such as the jungle.

Is cheap to produce, because it needs few nutrients, fertilizers, pesticides and even water, and in return it gives a high yield. Its edible tubers also provide a large amount of carbohydrates, the basis of the diet. For all these reasons, cassava has triumphed where other more attractive, complete and easy-to-prepare foods such as potatoes have not been able to.

Nutritional value of cassava

How many calories does cassava have?

Cassava is one of the tubers with the highest contribution of carbohydrates. In 100 grams of cassava we find:

calories: 159 caloriescarbohydrates: 38gfats: 0.3gproteins: 1.4gFiber: 1.8g

cassava properties

The yucca It constitutes an extraordinary source of energy due to its abundant content in complex carbohydrates38%, of which the majority are starches.

Cassava could be a good source of vitamin C, but when boiled it loses a large part of its contribution. The same happens with vitamin B1, but in this case, even if up to a third is lost during cooking, it is still present (0.08 mg/100 g), which helps to metabolize the abundant carbohydrates.

Where it stands out with authority is in its potassium intake (about 271 mg per 100 g).

It also provides calcium (16 mg), iron (0.28 mg), magnesium (21 mg), phosphorus (28 mg), and trace elements such as zinc, selenium or copper.

What benefits does cassava have for health?

Studies on the benefits of cassava are very scarce. He Food and Nutrition Research Institute of Taguig, in the Philippines, is working on research on the ability of cassava dietary fiber to lower cholesterol and triglyceride levels apparently with good results, but it is one of the few studies available.

On the ground of the traditional medicinethe indigenous people have used the juice of the roots and stems of cassava as natural laxativeas a cleanser, as a liniment to relieve joint pain, and to disinfect wounds. They have even used the maceration water to combat dandruff or hair loss.

Cassava can help with weightloss, since it is very satiating and favors intestinal transit. Its consumption is also recommended in people who suffer from gastrointestinal disorders.

In addition, cassava flour (or tapioca) is an excellent substitute for the celiac diet, since it does not contain gluten and it is very versatile.

Is cassava toxic?

cassava should not be eaten raw under no circumstances, because it contains cyanogenic glycosides, which when broken down give rise to two toxic compounds for the body: acetone and cyanide. Cassava poisoning can lead to headaches or dizziness in the mildest cases and vision loss or numbness in the most serious

Also, if consumed in large quantities, it can damage the thyroid gland because it contains thiocyanate, a compound that can affect its proper functioning.

However, the sweet cassava prepared correctly and in adequate quantities does not present any danger.

Cassava on the table

Due to its nutritional content, it is better to combine cassava with other foods that do not essentially contain carbohydrates. That is, it is not usually combined with cereals in general and their derivatives such as pasta. It is more interesting to associate it with protein products and moderately fatty, or legumes in small proportions.

Due to its neutral taste, it is an ideal base to accompany almost any flavor that has a minimum of personality: vegetables, mushrooms, nuts, fresh herbs, condiments, spices, reductions, funds and almost any type of sauce.

Cassava cannot be eaten raw. But to cook it, first you have to manage to peel its tough skin.

The easiest thing is to cut and discard the very stringy ends. Then it is cut into thick slices, 3 or 4 centimeters. They are placed flat one by one on a board and the skin is cut with a large and sharp knife, pressing from top to bottom. Once peeled you can leave to soak for a few minutes so that it expels part of its juice.