It turns out that boiled cassava calories are quite high and not suitable for dieting. Are you a fan of processed cassava? Ever know how many calories boiled cassava?
You will agree that this food is very delicious if it is processed by frying, then given a topping of cheese and dipping sauce. However, it is not a great choice if you are on a diet.
Instead, you need to boil it because boiled cassava is definitely lower in calories than fried.
Processed boiled cassava is indeed less attractive, but boiled cassava calories are suitable for those of you who are limiting calorie intake. In addition, in cassava there is also fiber which helps maintain digestive health.
Boiled Cassava Calories and Other Nutrients
Calories of boiled cassava for 100 grams of serving is 153 Kcal.
In addition, citing the U.S. Department of Agriculture, in 1 cup of raw cassava there are several other nutrients, such as:
- Protein: 2.8 grams (g)
- Carbs: 78.4 g
- Fiber: 3.7 g
- Calcium: 33.0 milligrams (mg)
- Magnesium: 43.0 mg
- Potassium: 558.0 mg
- Vitamin C: 42.4 mg
- Thiamine: 0.087 mg
- Riboflavin: 0.048 mg
- Niacin: 0.854 mg
Cassava is a food that contains little protein and fat.
So, if you want to try to consume cassava as a staple food, you may need to eat extra protein or take protein supplements to avoid nutritional deficiencies.
In addition, because cassava leaves are also a source of protein, you can process cassava leaves into low-calorie vegetable preparations to be consumed with boiled cassava.
Advantages and Disadvantages of Processed Cassava
Boiled cassava calories are indeed suitable to support a diet program.
Cassava is also high in resistant starch, which is a type of starch that passes through digestion and has properties similar to soluble fiber.
Eating a diet high in resistant starch may have several benefits for overall health.
According to the American Society of Nutrition, resistant starch feeds the beneficial bacteria in the gut, which can help reduce inflammation and promote digestive health.
Resistant starch has also been studied for its ability to contribute to better metabolic health and reduce the risk of obesity and type 2 diabetes.
This is because of its potential to improve blood sugar control, in addition to its role in increasing satiety and reducing appetite.
The benefits of resistant starch are promising, but it is important to note that many processing methods can reduce the resistant starch content of cassava.
Products made from cassava, such as flour, tend to be lower in resistant starch than cassava that has been cooked, then chilled whole.
In addition, cassava is actually not the most ideal vegetable for a diet. Because, when compared with sweet potatoes, boiled cassava calories are much higher.
This is what makes cassava an important crop for developing countries, because cassava is a significant source of calories.
However, its high calorie count can do more harm than good for the general population.
Regular consumption of high-calorie foods is associated with weight gain and obesity. So, consume cassava in moderation and in reasonable portions.
In addition, there is one other weakness of cassava, namely its anti-nutritional content. Antinutrients are plant compounds that interfere with digestion and inhibit the absorption of vitamins and minerals in the body.
This is not a problem for most healthy people, but the effects are important to remember. They are more likely to impact populations at risk of malnutrition.
Interestingly, this includes populations that rely on cassava as a staple food.
Here are the most important antinutrients found in cassava:
- Saponins: Antioxidants that may have deficiencies, such as reduced absorption of some vitamins and minerals.
- Phytates: These antinutrients can interfere with the absorption of magnesium, calcium, iron, and zinc.
- Tannins: Known to reduce protein digestibility and interfere with the absorption of iron, zinc, copper, and thiamine.
Antinutritional effects are more pronounced when consumed frequently and as part of a nutritionally deficient diet.
As long as you only eat cassava occasionally, antinutrients shouldn't be a major concern. In fact, under some circumstances, antinutrients such as tannins and saponins may actually have beneficial health effects.
Make sure to process boiled cassava properly
Moms need to underline that you or anyone should not eat raw cassava.
This is because raw cassava contains a natural form of cyanide, which is toxic to ingest.
Therefore, before processing it by boiling, you need to soak it first.
Then, just process it by boiling or frying it until it is completely cooked to make the natural cyanide harmless.
Eating raw or improperly prepared cassava can cause severe side effects.
There are several conditions that can result from a person taking too much active cyanide, including:
- Leg paralysis in children.
- Low iodine levels.
- Increased risk of goiter.
- Tropical ataxic neuropathy, a condition that is more common in older adults and causes loss of feeling in the hands, poor vision, weakness, problems walking, and a sensation of something in the legs.
- Poisoning and eventually death.
In addition to containing natural cyanide, cassava can also absorb pollutants from areas where it grows, which can be close to roads and factories.
Pollutants that can be picked up and spread by cassava plants to humans include:
- Traces of metal elements.
How to make cassava safer to consume
Cassava is generally safe if prepared properly, moreover boiled cassava calories are also suitable for dieting.
Moms are allowed to consume them occasionally in moderation.
Quoting from the Food and Nutrition Bulletin, here's how to make cassava safer for consumption:
- Peel: Cassava peel contains mostly cyanide-producing compounds.
- Soak: Soaking cassava by soaking it in water for 48–60 hours before cooking and eating can reduce the amount of harmful chemicals it contains.
- Cooking it: Harmful chemicals can be found in raw cassava, so it's important to cook it thoroughly, either by boiling, roasting, or frying it.
- Consumption with Protein: Eating some protein along with cassava may be beneficial, as the protein helps rid the body of toxic cyanide.
- Maintain a Balanced Diet: You can prevent the ill effects of cassava by including a variety of foods in your diet and not relying on them as the sole source of nutrition.
It is important to note that products made from cassava root, such as cassava flour and tapioca, contain very little or no cyanide-inducing compounds and are safe for consumption.
Cassava contains several healthful properties, but the negative effects seem to outweigh the benefits. Boiled cassava calories are quite high and they contain antinutrient compounds.
Even cassava can cause cyanide poisoning if not prepared properly or consumed in large quantities.
While this is mostly a concern for those who rely on cassava as a staple food, it is still important to remember.
So overall, cassava is not a food that needs to be a regular part of the diet. If you do eat them, prepare them properly and eat them in reasonable portions.