Cassava flour makes you fat? –

Cassava flour is rich in carbohydrates and calories and, therefore, when consumed daily and in large quantities, it can promote weight gain. This happens, especially if this flour is used in large quantities and in very greasy preparations, such as farofa with a lot of fat, such as bacon and butter, and breaded and fried foods.

However, cassava flour is a food with good amounts of minerals such as calcium, magnesium and potassium, in addition to having optimal amounts of fiber, helping to balance blood glucose levels and prolong satiety throughout the day. Learn how fiber helps with satiety.

Cassava flour, known as table flour, has a mild flavor and can be consumed raw over already-prepared meals, but it can also be used in the preparation of recipes, such as farofa, cake, porridge, mush, bread and biscuits.

How to eat manioc flour without getting fat

To enjoy the flavor and nutritional benefits of cassava flour without getting fatter, it is recommended to eat only 1 tablespoon of this flour per day, which can be added to lunch or dinner.

In addition, it is also important to add proteins, such as chicken, fish or eggs, and vegetables to the meal, because these foods help to lower the glycemic load of the meal, promoting satiety and preventing weight gain. Understand what is the glycemic index and glycemic load.

Another important precaution when eating manioc flour is to avoid consuming, together with high-fat foods, such as sausage and bacon, other types of simple carbohydrates, such as white rice, white pasta, potatoes, fruit juices and sauces made with wheat flour or starch.

Benefits of cassava flour

As it is a little processed food, simple cassava flour is a good option to reduce the consumption of processed foods, bringing benefits such as:

1. Improve physical and mental disposition, for being rich in energy;
2. Avoid constipation, for having great amounts of fiber
3. Prevent cramps, why you have good amounts of potassium;
4. It can help prevent diabetes, because it contains good amounts of fiber, which help control blood glucose levels;
5. Helping to prevent high blood pressure, due to its magnesium and potassium content;
6. It can promote weight loss, because, when consumed in moderation, it helps to prolong satiety throughout the day.

However, it is important to remember that these benefits are obtained with the moderate consumption of natural cassava flour or in simple preparations made with low fat.

nutrition information table

The table below provides nutritional information for 100 g, which corresponds to approximately 8 tablespoons of raw cassava flour and 10 tablespoons of roasted cassava flour:

Cassava flour does not contain gluten, which can be a good option to include in preparations such as cakes, breads and cookies for people with intolerance or sensitivity to gluten, which is the difficulty in digesting gluten, a protein present in wheat, rye and in barley. See a list of other gluten free foods.

Healthy recipes with cassava

Cassava flour can be used in healthy preparations such as vegetable farofa, cakes and biscuits.

1. Cassava flour cake

Ingredients:

• 1 cup brown sugar or 1 teaspoon powdered stevia;
• 100 g unsalted butter;
• 4 egg yolks;
• 1 cup of coconut milk;
• 2 and 1/2 cups of sifted raw cassava flour;
• 1 pinch of salt;
• 4 egg whites beaten in snow point;
• 1 tablespoon of baking powder.

Method of preparation:

Beat the sugar, or stevia, butter and egg yolks in an electric mixer until creamy. Add the coconut milk, salt and flour to the mixture, beating slowly. Finally, add the yeast and the egg whites, stirring gently with a spoon until the dough is smooth. Pour the dough into the greased mold and place in a preheated oven at 180ºC for about 40 minutes.

2. Vegetable crumbs

Ingredients:

• 2 medium grated carrots;
• 2 small grated zucchinis;
• 2 tablespoons unsalted butter;
• 1 medium grated onion;
• 3 chopped garlic cloves;
• 2 cups of manioc flour;
• chopped parsley to taste;
• Salt; Pepper ground to taste.

Method of preparation:

In a skillet, toast the manioc flour well over medium heat and set aside. In another skillet, heat the butter, add the chopped onion and garlic, and saute well. Add the grated zucchini and carrots and cook, stirring with a spoon, for 5 minutes. Add the already toasted flour, salt and seasoning, mixing well until the farofa is very homogeneous. Wait for it to warm and serve.

Related