Tapioca: Benefits, Nutritional Values, Dosage and Side Effects

Tapioca is rich in fibre and has almost no fat content so it is believed to be an excellent weight loss agent. It adds bulk to the food and slows down the process of digestion and nutrient absorption from the intestines. So, munching on tapioca will make you feel full for longer. This may aid in losing weight gradually. But, it does not contain any nutritional value of its own. Hence, it is best to add it with some nutritionally rich and healthy fruits or take fortified sabudana.

It is important to note that tapioca is a calorie-dense food and overconsumption would lead to weight gain.

(Read more: Diet chart for weight loss)

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Diabetes is an endocrine disorder wherein the body is not able to metabolise glucose due to an impairment in insulin functions. Keeping that in view, tapioca, a carbohydrate-rich food, seems like a pretty bad choice for diabetics. Animal studies suggest that ingestion of tapioca has a negative effect on diabetes. However, fortified tapioca has been found to improve the sensitivity of insulin thus making it easier to take up extra sugar from the blood.

(Read more: Insulin resistance)

Also, by slowing down digestion, it makes sure that you don’t get a sudden rush of sugar into the bloodstream.

Though, the evidence is far-fetched and lacking on the exact action of tapioca in hyperglycemia. It is best that you refer to a doctor to confirm the safety and usage of tapioca pearls for diabetic people.

(Read more: Diabetes diet)

Tapioca is probably one of the most common sources of starch that is added to baby food and is considered a good source of energy for infants. Studies suggest that it can provide about 50% of a baby’s energy requirements without interfering with the overall process of digestion.

However, it is very low in proteins and other nutritive compounds.

According to a study done on Nigerian children, regular tapioca consumption, without adding any protein source in the diet leads to malnutrition in the long term.

So, to reap maximum benefits, it is suggested that you add tapioca to some protein-rich recipes.

(Read more: Protein-rich Indian foods)

The fibre content in tapioca makes it an excellent food for maintaining digestive health.

First, it forms a gel in the intestines and softens the stools thus relieving constipation.

Second, it promotes the growth of gut microflora, which, in turn, helps improve digestion.

Then, tapioca is much easier to digest than most grains like wheat and barley. Being gluten-free, tapioca is a  safer choice of flour for gluten intolerant people and celiac patients.

(Read more: How to improve digestion)

Studies suggest that tapioca has a much lower lipemic index than rice. This is because tapioca is low on fats and, thus, is safe to be consumed in case of hyperlipidemia (high-fat content in the body) and high cholesterol. Since it has some amount of dietary fibre, tapioca may be helpful in eliminating excess cholesterol from the bloodstream. This, in turn, would reduce the risk of atherosclerosis and stroke.

However, no studies have been done to confirm the hypocholesterolemic effects of tapioca. So, it is advisable that you refer to a nutritionist to know more about the possible uses and safety of this starch in high cholesterol.

(Read more: Home remedies for high cholesterol)

According to USDA, 100g of dry tapioca pearls contain about 20 mg of calcium. While that is not a lot, it certainly helps you meet your daily calcium requirement quickly. Calcium is not just needed for the development of bones and teeth but it also helps in maintaining heart rhythms and muscle contractions along with aiding in brain signalling and blood clotting.

Most of the calcium is stored in our bones and teeth and in case of a deficiency, our bodies start to pull it out from these tissues making them weaker.

Regular tapioca consumption makes sure that you get some of your dietary calcium thereby reducing the risk of osteoporosis and bone fractures.

(Read more: Osteoporosis diet)

Tapioca contains good amounts of potassium and fairly low levels of sodium which makes it an ideal food choice for hypertensive people. Blood pressure is marked by the force that the circulating blood puts on your arteries. Among the many factors that keep your blood pressure in a normal range (120/80 mm of Hg), a proper balance between sodium and potassium plays a primary role. This is because our body needs these minerals to flush out extra toxins and any disruption in the sodium/potassium ratio would lead to salt accumulation and an increase in blood pressure. That is why excess sodium is not considered good in hypertension. 

(Read more: Foods to reduce and control blood pressure)

Apart from being a rich source of calcium, tapioca pearls also contain some amount of iron, which is essential for the transport of oxygen in the body. Additionally, iron has some other functions which include:

• Formation of red blood cells and haemoglobin.
• Formation of proteins that are needed in respiration.
• For the proper functioning of the immune system.
• Formation of neurotransmitters and collagen.

Since iron plays so many important roles in our body, tapioca pearls and flour are now being sold in an iron-fortified form.

A pregnant woman needs a lot of minerals and nutrients to provide for the growing demands of the foetus. Folate is one such nutrient. It is a type of vitamin B, which is required for the proper development of the foetal nerve tube. A pregnant woman needs about 400 mg of folate per day which is usually provided through supplements. However, folate deficiency in otherwise healthy people may also lead to megaloblastic anaemia, which is associated with symptoms like fatigue, weakness, lack of concentration, headache, and shortness of breath. It is also apparent in the form of nail and skin discolouration and mouth ulcers.

Tapioca, being a fairly good source of folic acid can help keep these problems at bay. Optimal folate levels in healthy women of fertile age would also make it easier to maintain folate levels during pregnancy.

(Read more: Pregnancy diet chart)