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FOOD

Cassava nutrition

Boiled cassava per 100g

contains:

Calories: 150

Fat: 0.3g

Carbs: 38g

(1.7g of which sugars)

Fibre: 1.8g

Protein: 1.4g

Salt: 0.4g

well-known (if not well-liked) as a

pudding in the UK for many years,

and tapioca pearls have recently

surfaced as a vital ingredient in the

very popular Taiwanese drink known

as bubble tea.

This most versatile of crops,

which is drought resistant and able

to grow in very poor soil, is also

used as animal feed, in production

of medication, for paper, fabric and

plywood manufacture. Research into

extracting cassava/tapioca syrup

to replace high fructose corn syrup

is ongoing.

Low GI

Raw cassava has a carb count of

around 38 per 100 grammes. It

is a source of vitamin C, and also

contains small amounts of the B

vitamins thiamin, riboflavin, and

niacin which all help the body break

down food and keep the nervous

system healthy. Cassava also has a

low glycaemic index of 46, meaning

that it is less likely than some foods

to cause a rapid rise in blood glucose

levels. If you have diabetes, cassava

could be a healthier choice than

white potatoes, which have a high

glycaemic index of 85. Cassava is

basically less 'spikey', though like

potatoes, if you mash them or fry

them, the GI goes up.

As a starchy root it's popular for

being able to deliver a high calorie

intake, vital in some populations.

Although raw cassava is quite low

in carbs, the derived flours, and

starches, particularly tapioca, have

a much higher value. Because the

dried starch products are gluten

free, they are popular alternatives

to wheat flour but if you are living

with diabetes you will want to

monitor consumption of these type

of starches.

Never, ever raw!

An easy start to eating cassava would

be to buy it frozen, but it you are

buying it fresh you should look for a

clear outer skin and white flesh on

the inside. People prepare and eat

cassava in various ways in different

parts of the world, with baking and

boiling being the most common

cooking methods. It is essential to

peel cassava and never eat it raw,

as in its uncooked form it contains

toxins that can make you seriously ill.

Many people soak it overnight before

boiling or frying it to make these

compounds harmless.

To prepare fresh cassava root

safely, peel the root - it's best to do

this with a sharp knife rather than a

traditional peeler. Then, slice or cut

it into small chunks, soak it in water

if you are not using it immediately or

boil until tender for around 20 - 30

minutes. Drain and throw away the

cooking water. For frozen cassava

you should go through the same

process minus the peeling. Processed

cassava products, such as tapioca

pearls and flour are safe to use

without any precooking.

If you do find a haul of cassava

and want to save it for future use, it

freezes well but you should prepare

it quickly after buying it. The white

flesh of the tuber discolours when it's

cut and exposed to the air so once

peeled, cover it with water and keep

it in the fridge until ready to use. You

can home freeze batches very easily.

All you need to do is peel and cut the

roots into chunks or pieces and pop

them in the freezer straight away.

You will need to boil the frozen root

before cooking and eating.

Fried cassava from Indonesia.

making carbs count

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