Is Cassava Good for You?

We hear a lot of complimentary things about cassava manioc and its health benefits, including being gluten-free. But is cassava good for you?

In this blog post, we will find out if cassava is good for you, hinging on the potential dangers it poses to people with certain health conditions.

Check out the nutritional information of cassava here.

First and foremost, cassava is a good source of carbohydrates, which are the body’s primary source of energy.

This makes it a great option for athletes and people with high-energy needs.

In my teenage years in the Eastern part of Nigeria, cassava fufu (akpu) was our go-to meal for every energy-tasking activity like farming.

Cassava provides instant energy that takes time to wear off, and I know I am not alone.

Cassava is also rich in fiber and vitamins, which can help promote a healthy digestive system, prevent constipation, and sustain overall health.

Related: Pregnancy and Cassava

So, is Cassava Good for You?

However, despite its many health benefits, cassava can also pose dangers to people with certain health conditions.

Cassava contains compounds called cyanogenic glycosides, which can release cyanide when consumed in large amounts.

While cassava is safe to eat in moderation, consuming large quantities of cassava or consuming poorly processed cassava can lead to cyanide poisoning.

Symptoms of cyanide poisoning include nausea, vomiting, and stomach cramps, and severe cases can be fatal.

Who is at High Risk?

Individuals with glucose-6-phosphate dehydrogenase (G6PD) deficiency are at a higher risk of cyanide poisoning from cassava consumption.

In addition, cassava is a high-carb food. While research, suggests cassava is less likely to cause spike in blood sugar, diabetics should eat it in moderation.  

Risks and Considerations

1. Cyanide Toxicity

Raw cassava and improperly prepared cassava contain cyanogenic glycosides, which can release cyanide when broken down.

Consuming large amounts of raw or improperly cooked cassava can lead to cyanide poisoning, which can cause headaches, nausea, vomiting, and even death in severe cases.

2. Goiter Risk

Cassava contains compounds called goitrogens, which can interfere with thyroid function and increase the risk of goiter, especially in areas with iodine deficiency.

3. Allergic Reactions

In rare cases, people may have an allergic reaction to cassava, particularly those with latex allergies.

4. High Calorie Content

Cassava is relatively high in calories, with 330 calories per 1 cup serving. Consuming too many calories from cassava can contribute to weight gain and related health issues like obesity and heart disease.

Cassava and Diabetes

For people with diabetes, cassava can be a suitable carbohydrate source when consumed in moderation as part of a balanced diet. The resistant starch in cassava may help regulate blood sugar levels by slowing digestion and absorption of carbohydrates. However, it’s important to monitor portion sizes and consider the overall carbohydrate content of meals.

Cassava and Older Adults

Cassava can be a nutritious addition to the diet for older adults, providing essential nutrients like vitamin C and folate.

However, it’s important to consider the following:

• Chewing and Swallowing: Older adults may have difficulty chewing or swallowing cassava, especially if it’s not well-cooked or mashed. Proper preparation is essential to prevent choking hazards.

• Digestive Issues: Some older adults may experience digestive discomfort or bloating from the resistant starch in cassava. It’s best to introduce cassava gradually and monitor for any adverse reactions.

• Medication Interactions: Cassava contains compounds that may interact with certain medications, such as diabetes drugs or thyroid medications. Older adults should consult with their healthcare provider before adding cassava to their diet.

FAQs

Can diabetics eat cassava?

Diabetics can eat cassava in moderation as part of a balanced diet, as the resistant starch in cassava may help regulate blood sugar levels.

What does cassava do to your body?

Cassava provides carbohydrates, vitamin C, and resistant starch, but raw or improperly prepared cassava can release cyanide, causing poisoning.

Is it safe to eat cassava every day?

Eating cassava occasionally in normal food amounts is likely safe, but consuming it regularly as part of a low-protein diet is possibly unsafe due to cyanide toxicity.

Is cassava a good or bad carb?

Cassava is a starchy vegetable high in carbohydrates, making it a good source of energy. However, it’s important to consume it in moderation as part of a balanced diet

Conclusion

Is cassava good for you? Cassava can be a healthy addition to a balanced diet for individuals without certain health conditions.

However, it is important for individuals with diabetes or G6PD deficiency to consume cassava in moderation and consult with a healthcare professional before adding it to their diet.

By being mindful of portion sizes and processing methods, individuals can enjoy the many health benefits of cassava while minimizing the potential risks it poses.

Citations:

•        https://www.healthline.com/nutrition/cassava

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

•        https://www.health.com/cassava-8607938

•        https://www.healthifyme.com/blog/cassava-benefits/