Helps tapioca gain weight

11 healthy eating facts about tapioca

Table of Contents

  1. Allergen free
  2. Cholesterol free
  3. Fiber
  4. Easy to digest
  5. Weight gain
  6. calcium
  7. Low in sodium
  8. Folate
  9. manganese
  10. iron
  11. Prevents overeating
  12. Bottom line


Tapioca is a starchy product made from cassava tubers. These tubers come from Brazil and much of South America. Tapioca is available as flour, flour, flakes, and pearls. Tapioca pearls are widely used to make tapioca puddings and bubble teas. Tapioca is also used as a thickener.

Tapioca is almost exclusively starchy carbohydrates (carbohydrates). People who cut back on carbohydrates or are concerned about how starches affect blood sugar levels may find tapioca unhealthy. Tapioca is on the glycemic index scale. The glycemic index measures how quickly blood sugar levels rise after you eat.

Here's a look at the nutritional information for tapioca.

1. Free from common allergens

Tapioca is gluten-free, nut-free and grain-free. It won't cause problems for people with celiac disease, gluten sensitivity, and nut allergies. Tapioca flour can be found in many gluten-free products. It's a great option for allergen-free home baking. It's also an alternative to white flour for thickening soups, sauces, and pie fillings.

2. Cholesterol free

Tapioca is cholesterol free. High cholesterol can cause a buildup of plaque in your arteries known as arteriosclerosis. Atherosclerosis, if left uncontrolled, can lead to angina, heart attack, and stroke.

3. Has fiber

One cup of tapioca pearls contains about 1.5 grams of fiber. It's not much, but it can help you meet your recommended daily allowance of 21 to 38 grams. Most people don't consume nearly enough fiber. Yet fiber offers many health benefits such as lowering cholesterol, maintaining blood sugar levels, and preventing constipation.

4. Is easy to digest

Tapioca is known for its stomach. Many people find it easier to digest than flours made from grains or nuts. Tapioca can be recommended as a source of calories and energy during digestive torches of conditions like irritable bowel syndrome and diverticulitis.

5. Supports weight gain

If you need to gain weight quickly, tapioca can help. One cup of tapioca pearls has 544 calories and 135 carbohydrates.

If you add a couple of bowls of tapioca pudding (which contains extra calories, carbohydrates, and fat) a day, and tapioca to other foods, you have a good chance of shedding pounds without the ill effects of packing too much fat and cholesterol.

6. Source of calcium

You have more calcium in your body than any other mineral. Calcium is important for strong bones and teeth. It also:

  • helps blood vessels and muscles contract and expand
  • helps nerves send messages
  • helps blood clots

Every day, you lose calcium through your skin, sweat, urine, and stool, according to the National Osteoporosis Foundation. Your body cannot produce calcium to replace what is lost. Calcium needs to be obtained through the foods you eat. One cup of pearl tapioca has 30 milligrams (mg) of calcium, about 3 percent of the recommended daily allowance. Again, this is not an impressive amount, but it will count towards your daily intake.

7. Low in sodium

Most people eat too much sodium. Mainly because sodium is hidden in processed snacks, soups, and condiments. A high sodium diet has been linked to high blood pressure, heart disease, and stroke. Tapioca contains a very small amount of sodium. One cup of tapioca pearls is only 2 mg.

8. Source of folate

Folate is a B vitamin that your body needs to do DNA and cell division. Folate is also crucial for women of childbearing age to prevent neural tube defects such as spinal bifida. Folate deficiency can also cause anemia. One cup of tapioca pearls contains 6 micrograms of folic acid, which is 2 percent of the recommended daily value.

9. Manganese source

One cup of tapioca pearls provides 8 percent of the manganese your body needs every day. Manganese is an essential trace element that helps your body metabolize carbohydrates, cholesterol, and amino acids. It also supports bone and connective tissue development.

10. Source of iron

Tapioca is a good source of iron. One cup of tapioca pearls provides over 13 percent of the recommended daily value. Iron is found in hemoglobin, a protein that carries oxygen to all parts of your body. If you are not getting enough iron, you can develop iron deficiency anemia. This condition can cause serious side effects such as shortness of breath, tiredness, and chest pain.

11. Helps keep you full

The carbohydrates and fibers in tapioca fill up. While tapioca cannot be hailed as a weight loss food, it can keep you full and suppress hunger for longer. This can reduce the chances of overeating.

Bottom line

It is high in carbohydrates and calories, so tapioca cannot be called healthy. Still, it can help you meet the recommended daily allowance of several important nutrients. And it's a delicious meal to enjoy when you need to gain weight.

Tapioca can fit into your healthy eating plan if eaten in moderation. Keep in mind that many tapioca recipes, like tapioca pudding and bubble tea, are loaded with extra calories and fat from added sugar and milk or cream. Make lighter versions by replacing whole milk with almond milk or non-fat milk. You can substitute liquid stevia or erythritol for sugar.