6 benefits of tapioca (and healthy recipes)


Tapioca, if consumed in moderate amounts and without fatty or sweet fillings, helps to lose weight, because it is great for reducing appetite. It is a good alternative to bread, which can be integrated into the diet to vary and increase the nutritional value of food.

This food is a healthy source of energy. It is made from cassava gum, which is a type of starch that is low in fiber, so the ideal is to mix chia seeds or flaxseeds, for example, to help lower the glycemic index of tapioca and promote even more the sensation of satiety.

Benefits of Tapioca

The main benefits and advantages of eating tapioca are:

  • It has a low sodium content, making it ideal for those who follow a low-salt diet;
  • It does not contain gluten, making it an excellent choice for people with gluten allergies or intolerances.
  • Source of energy and carbohydrates;
  • It does not require the addition of oil or fats in its preparation;
  • Contains potassium, helping to control blood pressure;
  • Rich in calcium, therefore beneficial for bone health.

In addition, one of the things that makes tapioca a special food is its pleasant taste, and the fact that it is a very versatile food, which can be combined with different fillings, so it can be used for breakfast, lunch, snack. or dinner.

Can diabetics eat tapioca?

Because it has a high glycemic index, tapioca should not be consumed in excess by people with diabetes or overweight, and it is especially important not to use fillings with a lot of fat or calories. See how to make a low glycemic sweet potato bread that helps you lose weight.

Who has gastritis can eat tapioca?

The tapioca dough does not cause any changes for those who have gastritis, however, those who suffer from gastritis and poor digestion should avoid very greasy fillings, preferring a lighter version, based on fruits, for example.

3 Delicious Tapioca Recipes to Replace Bread

The ideal is to eat tapioca once a day, approximately 3 tablespoons, because although it is a food with several benefits, it should be eaten in moderation. Also, in order not to gain weight, you have to be careful with the stuffing you add, so here are some very natural, healthy and low-calorie suggestions:

1. Tapioca with White Cheese and Goji Berries

To prepare an antioxidant-rich tapioca meal you will need:


  • 2 slices of white and low-fat cheese;
  • 1 Tablespoon of unsweetened red fruit glacier;
  • 1 Tablespoon with blueberries and Goji berry;
  • 1 or 2 walnuts in pieces.

Method of preparation:

After preparing the tapioca in a frying pan without adding oils or fats, add the slices of cheese, spread the jam well and finally add the mixture of fruits and nuts. Finally, just roll the tapioca and it’s ready to eat.

2. Chicken, Cheese and Basil Tapioca

If you need a dinner option or if you’re home from training and need a protein-rich meal, you’ll need:


  • 1 Steak or chicken breast;
  • A few fresh basil leaves;
  • 1 slice of low-fat white cheese;
  • Tomato cut into slices.

Method of preparation:

Start by preparing the tapioca in a frying pan without adding oils or fats and separately grill the steak or chicken breast. Add the cheese and chicken, spread some basil leaves, add the sliced ​​tomato and roll up the tapioca well.

3. Strawberry and Chocolate Tapioca

If you want to prepare a snack or dessert with tapioca, you will need:


  • 3 or 4 strawberries;
  • 1 natural skimmed yogurt;
  • 1 square of dark or semisweet chocolate.

Method of preparation:

In a small pan, melt the chocolate square in a bain-marie, remove from the heat and mix with the skimmed yogurt. After the tapioca is ready, add the strawberries cut into cubes or slices, add the yogurt with the chocolate and, if you prefer, add a few more chocolate shavings. Roll up the tapioca and it’s ready to eat.

In any of these recipes, 1 teaspoon of chia or flax seeds can be added, for example, because they are rich in fiber, they help in the functioning of the intestine, increase satiety and lower the glycemic index of tapioca and thus helping to lose weight.

See also how to use Sagu, another product derived from cassava that also does not contain gluten.

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