Tapioca: Nutritional advantage or risk?

Tapioca is originally an Asian name for cassava.

In Ghana and other countries, however, tapioca refers to a type of starchy food made from the cassava root.

It is a starchy food that is recently gaining a lot of popularity globally, partly due to the diverse ways it can be eaten or used.

In the food industry, tapioca starch is used as a thickener and stabiliser due to its unique lack of flavour.

To prepare tapioca, the cassava root is peeled and grated.

Then, the starch is squeezed out, dried, and heated, which causes some of the starch to break down into sugars and form small jelly-like pieces. 

In the western parts of Africa, specifically in Ghana, tapioca is notably used in the preparation of fritters (kouti) among the people in the Volta Region.

The people of the Northern region use tapioca in their beverages, snacks and candy sticks. 

Bubble tea, a beverage that combines a tea base and chewy tapioca pearls, originated from the Asian region and is now widely gaining popularity in the Greater Accra and Ashanti regions as a snack among young people.

Furthermore, tapioca flour is used as a thickening agent in the preparation of soups and sauces.

Tapioca is also used as a primary ingredient in diverse meals including breakfast beverages and milk puddings.

In the southeastern parts of Asia, tapioca is used in fish crackers, and in the eastern parts of Africa, it is used in the production of coconut milk.  

Nutritional composition

The main nutrient found in tapioca is carbohydrates. A very small amount of protein, fat and dietary fibre is also present. The table below shows the type and approximate amount of nutrients found in 100g of Tapioca.  

A comparison of tapioca starch to corn starch, potato starch, rice starch and wheat starch revealed that tapioca starch has the lowest fibre content ranging from 0.5-1.5g per 100 grams of tapioca flour.

Noteworthy is the fact that the specific cassava variety from which the tapioca is made significantly impacts its nutritional composition.

Research shows notable nutritional differences among diverse cassava varieties.

The colour, texture and aroma of tapioca grits however are not significantly affected despite the differences in the nutritional composition of tapioca based on cassava varieties.

In addition to the nutrients, tapioca contains anti-nutrients such as phytate, nitrate and polyphenols that reduce the body’s ability to absorb some nutrients.

For example, phytate interferes with the absorption of iron and zinc, but is also an anti-carcinogen which has been shown to reduce the buildup of harmful molecules in our bodies that can cause cancer.

Tapioca also contains cyanogenic glycosides which interfere with the absorption of carotenoids from the gut.

Naturally occurring cyanogenic glycosides present in tapioca release toxic hydrogen cyanide when the cassava root is not properly processed.

For example, when it is inadequately dried (e.g., at temperatures below 60°C), insufficiently fermented, or not thoroughly soaked and cooked.

These ineffective methods fail to break down the glycosides and increases the risk of cyanide poisoning. 

As such, effective and rigorous processing steps must be taken to reduce the cyanogenic glycoside content in tapioca from levels as high as 250mg of hydrogen cyanide (HCN) per kilogram in raw cassava to about 20 mg/kg to make it safe for consumption.

Excessive intake of cyanide is known to cause rapid breathing, drop in blood pressure, dizziness, headache, stomach pains, vomiting, diarrhoea, mental confusion, twitching and convulsions. 

Tapioca, health

Frequent consumption of tapioca can increase the risk of developing high blood sugar.

This is because tapioca contains about 88g of carbohydrate per 100g of tapioca, predominantly the amylopectin plant starch which is readily released due to its accessible structure. 

The nature of the plant starch in tapioca makes it easy to digest and causes the blood sugar levels to rise sharply after consumption. For individuals with diabetes and poorly regulated blood sugar, tapioca meals or snacks is not recommended.

Again, obesity is the biggest health threat that tapioca can pose to consumers.

Due to its high energy content, taking tapioca as a snack or juice after a meal results in excess energy intake leading to obesity. 

Obesity is a major risk factor for hypertension, diabetes, dyslipidemia, stroke and cancer.

The overindulgence in consumption of tapioca can therefore increase the risk of an individual to all these conditions.

Tapioca contains very little fibre. Fibre, especially soluble fibre has the strongest cholesterol-lowering effects by binding to cholesterol and bile acids in the digestive tract, thereby preventing cholesterol absorption leading to an overall reduction in blood cholesterol levels.

Fibre also reduces Low Density Lipoprotein ("bad") cholesterol by five to 10 per cent when consumed regularly.

The minimal fibre content in tapioca thus makes it unsuitable for cholesterol lowering.

Tapioca must thus be eaten in moderate quantities and as part of a meal which contains generous amounts of high fibre ingredients such as vegetables, legumes, fruits and whole grains.

By understanding the nutritional/health benefits and risk of tapioca, consumers can make informed decisions about how and when to incorporate this versatile food into their diets.

The assistance of a registered dietitian/nutritionist can be sought when in doubt. 

The writers are with the Department of Dietetics, 
School of Biomedical and Allied Health Sciences, 
College of Health Sciences, University of Ghana