What is cassava?

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

Cassava was grown 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 he has certainly 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 like the jungle.

Is cheap to producesince it needs few nutrients, fertilizers, pesticides and even water, and in exchange 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 kcal
• Carbohydrates: 38g
• Fats: 0.3g
• Proteins: 1.4g
• Fiber: 1.8g

Properties of cassava

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

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

What 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 health benefits does cassava have?

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

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

Cassava can help with weight losssince it is very satiating and promotes intestinal transit. Its consumption is also recommended for people who suffer from gastrointestinal disorders.

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

Is cassava toxic?

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

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

However, 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, stocks and almost any type of sauce.

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

The easiest thing is to cut and discard the very fibrous 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, sharp knife, pressing from top to bottom. Once peeled you can let soak for a few minutes so that it expels part of its juice.