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How to include tapioca in a weight loss diet

More and more, tapioca has gained space on the menu of people who are concerned about following a balanced diet, and even in the daily lives of those who are on a diet to lose weight. But, of course, to ensure that the delicacy offers health benefits, you need to know how to consume it.

Functional nutritionist Helouse Odebrecht explains that tapioca is a preparation widely used in the north and northeast of Brazil, made from sweet cassava flour (derived from cassava). “It has currently been used, and more nationally recognized, as a substitute for bread, as it is a food that does not contain gluten”, she highlights.

Can Tapioca Be Consumed on a Weight Loss Diet?

Tapioca has been very successful among people who follow a healthy diet, mainly because it does not contain gluten. But, those who want to lose weight should not exaggerate their consumption and should pay attention to some points.

“Tapioca is a medium to high glycemic index carbohydrate source, that is, it has the ability to quickly increase blood glucose. It can be indicated in a diet for weight loss, however, with adequate amounts for individuals”, highlights Helouse.

The nutritionist explains that it can be used for breakfast or afternoon snack. “For weight loss, it is important to avoid it at night because of its glycemic index. The amount should be suitable for each individual, about 2 to 3 tablespoons are ideal servings for weight loss,” she says.

Another professional guideline is, when preparing tapioca, replace a tablespoon with chia, flaxseed flour or amaranth flakes, to include more fiber and reduce the glycemic index of the dish.

benefits of tapioca

Helouse reinforces that tapioca is a source of complex carbohydrates (derived from cassava, which is a root that provides energy to the body). “It is a good source of carbohydrates and one of the benefits is that it does not contain gluten and thus has a little better digestion for people who have an intolerance to this protein (gluten)”, he says. Here are the main advantages of tapioca consumption:

1. Does not contain gluten. Therefore, it is a good alternative for those who have intolerance or for those who simply avoid this protein.

2. Provides power. Because it has a medium to high glycemic index, it provides energy faster to the body, making it a good pre-workout option.

3. It can replace bread. As it is a source of carbohydrate, it can replace bread at breakfast, for example, to vary the menu (and with the advantage of not containing gluten).

4. It is sugar and fat free. It is made from flour and water, so it has no sugar or fat.

5. It’s practical. It’s easy to make tapioca at home and then even simpler to assemble it with your chosen filling.

6. Offers countless possibilities. The fillings for tapioca are endless. Just use your creativity. But, of course, those who want to lose weight should always choose healthy foods. It is also possible to transform the tapioca dough into pancakes and even mini pizzas.

Light fillings for tapioca

Below, Helouse suggests some combinations of ingredients to make healthy tapioca:

  1. Lean cheese (cottage or buffalo ricotta) with arugula and olive oil.
  2. Sugar-free strawberry jam with chia and coconut.
  3. Baked banana with cinnamon.
  4. Scrambled egg with tomato and oregano.
  5. Tuna or sardine pate with carrots and beetroot.

“Avoid caloric fillings and rich in sugar or fat, such as condensed milk, Nutella, fatty meats, etc.”, guides the nutritionist.

How to make tapioca at home?

In addition to the possibility of making the tapioca dough at home, it is possible to find ready-made dough in the market (only for you to put it in the frying pan and assemble with its filling). Helouse points out, however, that some ready-made tapiocas have preservatives, which are chemical additives. Therefore, care must be taken when purchasing.

It is recommended to make tapioca at home. Below, nutritionist Helousa explains how:


  • 500g of sweet sprinkle
  • 3 cups of water
  • 1 teaspoon of salt

Preparation mode:

  1. Place the sprinkle in a bowl and gradually add the 300 ml of water.
  2. Mix by hand.
  3. Sift the already wet sprinkle, in small portions, that is, gradually.
  4. After sieving, heat a pan with teflon.
  5. Put the sifted flour mass, enough to cover the skillet, making a very thin circle-shaped mass, like a pancake.
  6. Leave for a few minutes, until it releases from the skillet, and turn to the other side as if it were an omelet.
  7. After a few minutes, it’s ready to be stuffed.

Recipes with tapioca to try at home

In addition to the traditional tapioca that you can fill according to your preferences, there are other gluten-free recipes that also use tapioca in the preparation and are very tasty. Check them out and try them out:

Tapioca cheese bread

Sweet tapioca dessert

tapioca pancake

mexican tapioca

tapioca dadinho

Tapioca boat stuffed with salmon and cream cheese

Tapioca and beef lasagna

Finally, it is worth remembering that although tapioca is a healthy and delicious food, it should be consumed in moderation. After all, nothing in excess is good for the body!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.

Tais Romanelli

Journalist graduated in 2009 (58808/SP), freelance writer since 2013, totally adept at working from home. Communicative, always full of topics to talk about and inspiration to write. Responsible at work and outside of it; dedicated to commitments and the people with whom she lives; in love with family, dogs, home, the sea, moments of tranquility and also excitement.

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