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Is cassava good for weight loss?

Is Cassava Good for Weight Loss?

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Is cassava good for weight loss? Learn effective ways manioc root can help you get into shape without jeopardizing your health.

With cassava’s carbohydrate content, it is hard to believe that this crop can be beneficial for those trying to lose weight, but there is a caveat to that.

Cassava is a tricky crop as it concerns its nutritional value and behaviour.

In this article, we are going to answer the question: Is cassava good for weight loss?

Discussions on how to use cassava for weight loss and why its type of starch is good for people looking to get into shape, but first, let’s have an overview of cassava’s nutritional value.

Related: Guide for Making Boba Pearls at Home

Table of Contents

An Overview of the Nutritional Value of Cassava

Cassava is a powerhouse of nutrition. It is high in dietary fiber, which aids digestion, and low in calories, making it a great addition to weight loss diets.

Cassava is also rich in essential vitamins and minerals, such as vitamin C, folate, and potassium. Additionally, it is a source of resistant starch, which supports gut health and helps regulate blood sugar levels.

Related: Cassava Pudding Preparation

Why Cassava is Good for Weight Loss and Combatting Obesity

Just as cassava is good for high blood pressure in moderation, when it comes to weight loss, many people think they need to restrict their diets and cut out certain foods altogether, not cassava.

Cassava is not only packed with nutrients; it also has several benefits that can help support weight loss.

1. The feeling of Fullness and Resistant Starch

One of the ways that cassava can promote weight loss is by increasing feelings of fullness.

This is due to its high fiber content, which can help keep you satisfied and prevent overeating.

That aside, cassava also contains resistant starch, a type of fiber that resists digestion in the small intestine and helps you feel full for longer periods.

2. Low-calorie

Another benefit of cassava is that it is a low-calorie option for filling meals.

This means that you can enjoy a satisfying meal without consuming many calories, making it a great choice for weight loss.

By incorporating cassava into your diet, you can still enjoy hearty meals without feeling guilty about the number of calories you are consuming.

3. Boosts Metabolism

Cassava can also help boost metabolism, which can aid in weight loss. By increasing your metabolism, your body can burn calories more efficiently, allowing you to reach your weight loss goals faster.

4. Digestion and Gut Health

Additionally, manioc aids in digestion and gut health, which is important for overall well-being and can help support weight loss efforts.

Related: Benefits of Cassava Leaves

Recipes and Meal Ideas Incorporating Cassava for Weight Loss

  • Cassava Fries: Indulge in guilt-free snacking with cassava fries! Slice cassava into thin strips, toss with olive oil, and bake until crispy. Season with salt, pepper, and paprika for a flavorful treat that’s low in calories but high in satisfaction. See more on how to make cassava fries.
  • Cassava Gnocchi: Swap out traditional potato gnocchi for a lighter option with cassava. Boil cassava until tender, mash, and mix with flour and egg to form a dough. Shape into gnocchi and boil until they float. Serve with your favorite sauce for a delicious and filling meal.
  • Cassava Pancakes: Start your day off right with cassava pancakes. Blend cassava with egg, milk, and honey to create a batter. Cook like traditional pancakes and top with fresh fruit or a drizzle of maple syrup for a nutritious and delicious breakfast option.
  • Cassava Vegetable Stir Fry: Whip up a quick and nutritious meal with cassava vegetable stir fry. Sautee your favorite veggies in a pan with diced cassava until tender. Season with soy sauce, ginger, and garlic for a flavorful dish that’s packed with vitamins and minerals. Enjoy as a satisfying lunch or dinner option.

Related: How Good is Cassava for Pregnancy?

Tips for Incorporating Cassava into a Weight Loss Diet

Cassava can be a nutritious addition to a weight loss diet when consumed in moderation and as part of a balanced eating plan.

Here are some tips on how you can use cassava for weight loss goals:

1. Moderation

While cassava might be better than other sources of carbohydrates for weight loss, it is important to consume it in moderation.

Being portion-aware is key when trying to lose weight no matter the source of carbohydrates.

A normal serving size of cassava meal is about half of a cup with about 152 calories.

Be sure the portion is okay for your personal needs of calorie and weight loss goals. You don’t need to eat until there is no space in your stomach.

2. Balanced Diet

A balanced diet with cassava should come with other food additions that are rich in nutrients including lean proteins, fruits, vegetables, healthy fats, and grains.

Your target should be to have a plate divided into 3 parts with half of the plate containing non-starchy vegetables, a quarter with lean protein, and the last quarter with combined carbohydrates like cassava and other grains.

This will help you get all the healthy values in cassava without fear of overindulging.

Here are some ideas:

  • Combine grilled chicken breast with boiled or steamed cassava and sautéed spinach. The chicken can also be baked.
  • A combination of mashed cassava with roasted salmon and Brussels sprouts
  • Stew of lentils with chunks of cassava with chopped tomatoes

3. Avoid Heavy Frying and too Much Sauces

As we all know, frying adds unnecessary calories and fats to foods, and saucing with heavy and creamy sauces will make it worse.

Instead, roast, boil, or cook your cassava and season with herbs like garlic and ginger and other natural spices, and then fry with healthy oils like olive oil.

Related: Uses and Properties of Cassava Syrup

Studies and Research Supporting Cassava for Overweight People

While more research is still needed, several studies and expert opinions suggest that incorporating cassava into a balanced diet can contribute to successful weight management.

Clinical Trials

A 2018 study published in the Journal of Nutrition and Metabolism examined the effects of cassava’s resistant starch on weight loss in adults who are obese.

The study revealed that participants on 40 grams of cassava-resistant starch a day recorded a reduction in both visceral and subcutaneous abdominal fats when compared to the control group.

In another 2015 study, the Nutrition Journal also recorded the effect of cassava flour on weight control through the control of glycemic index with 19 obese adults who ate 40 grams of resistant starch from maize for four weeks.

The result came out impressive with the group on resistant starch which is not cassava experiencing a reduction in body fat percentage with improvement in the sensitivity of insulin.

Without using cassava in this particular trial, it shows that resistant starch is beneficial for any weight loss goals.

Frequently Asked Questions

Is cassava good for weight loss?

Yes, cassava can support weight loss due to its high fiber content, low-calorie count, and resistant starch.

How does cassava help with weight loss?

Cassava promotes fullness and aids digestion, thanks to its high fiber and resistant starch content, helping you consume fewer calories.

Can I eat cassava every day to lose weight?

It’s best to consume cassava in moderation and as part of a balanced diet, ensuring you get varied nutrients from different food sources.

What is the healthiest way to prepare cassava for weight loss?

Boiling, baking, or steaming cassava are healthiest, as these methods avoid added fats and calories from frying or heavy sauces.

Final Word from Cassava Pathway

So is cassava good for weight loss? Yes! Cassava is food for weight loss with its rich nutritional profile and unique benefits when used wisely as detailed in this article.

By consuming cassava in moderation, pairing it with lean proteins and vegetables, and avoiding frying or heavy sauces, you can enjoy delicious and satisfying meals while supporting your weight loss goals.

Embrace cassava as part of a balanced diet to harness its potential for promoting fullness, boosting metabolism, and enhancing overall health.

Citations:

https://www.tuasaude.com/en/cassava

https://www.medicalnewstoday.com/articles/323756