It has already won over many people! We're talking about tapioca, a popular food here in Brazil that is increasingly becoming part of the Brazilian diet.
But does tapioca make you gain weight? And what are its benefits? Nutritionist Carolina Arbache answered these and other questions! Check it out:
To include tapioca in a balanced and healthy diet, the tip is to choose the fillings wisely.
Additionally, since tapioca is rich in carbohydrates and low in fiber, its glycemic index is high, which means tapioca's carbohydrates are absorbed quickly, leading to a spike in blood sugar levels. To avoid this, one tip is to include chia or ground flaxseed (either in the dough or in the filling) and add a drizzle of coconut oil to prepare it.
And there's more...
What is tapioca made of?
Tapioca is made from hydrated cassava (or yuca or manioc) starch. Some people add a pinch of salt to the dough, and that's it! No oil or fat is added to the dough or during preparation, nor any other ingredient. Additionally, some tapioca brands may be flavored and, in those cases, they usually contain a bit of salt.
What are the benefits of tapioca?
Since it's made only from cassava, tapioca is a natural food with low sodium content, no fat, rich in easily digestible carbohydrates, and gluten-free. Remember that gluten is a protein that can cause inflammation in the body, leading to fat accumulation, intestinal issues, and bloating. Besides all that, it's worth mentioning another great benefit of tapioca: its delicious taste and the possibility of preparing it with different fillings! Thus, tapioca can be included in the diet at different times of the day.
Does tapioca make you gain weight?
It depends on several factors, such as: the quantity you eat, what you use as filling, and when you eat it (a tapioca filled with chocolate for dessert, for example, will definitely lead to weight gain). Jokes aside, tapioca is indeed a great carbohydrate option and can be part of a healthy diet. Although it's a simple carbohydrate (which turns into fat quickly), it has a lower glycemic index than white bread and contains no fat or gluten. For those looking to control their weight and not using it as a pre-workout meal, one tip is to include ingredients rich in fiber, such as chia or ground flaxseed, in the tapioca (either in the filling or in the dough). This way, it's possible to reduce the glycemic index of the preparation, which prevents weight gain and also increases its nutritional value.
How many calories does tapioca (without filling) have?
A tapioca made with 2 tablespoons of starch has about 70 calories.
What is the best time to consume tapioca?
Since it's versatile, tapioca can be included in any meal of the day, such as breakfast instead of bread or even as a snack between main meals.
On busier days, tapioca can be a quick dinner snack, always accompanied by healthy fillings and, if possible, with a salad and fruit for dessert, making it a complete meal.
For those who exercise, here's the best time to consume tapioca:
Pre-workout: Tapioca is a great pre-workout option, as it's a source of simple carbohydrates (quickly absorbed) and easily digestible, providing plenty of energy before exercising, but it doesn't effectively aid in muscle gain.
Post-workout: Crepioca is a good post-workout option.
In the crepioca recipe, two tablespoons of tapioca starch are mixed with an egg (or just the egg white if preferred). It can also be consumed in the traditional way, with a healthy filling. Since tapioca has a high glycemic index, it aids in the absorption of other proteins, such as those found in sports supplements like whey protein.
Healthy fillings for tapioca
To include tapioca in a balanced and healthy diet, the tip is to choose fillings wisely. Additionally, since tapioca is rich in carbohydrates and low in fiber, its glycemic index is high, leading to a spike in blood sugar levels. To avoid this, one tip is to include chia or ground flaxseed (either in the dough or in the filling) and add a drizzle of coconut oil to prepare it.
Here are some combinations of healthy fillings:
Shredded chicken, ricotta cheese, and parsley;
Spinach and cherry tomatoes;
Tuna and grated carrot;
Corn, eggplant, and tomato;
Banana and peanut butter;
Scrambled eggs;
Carob cream with strawberries.
Terrinha Tapioca is a typical Brazilian delicacy made purely from cassava. It's a 100% natural gluten-free flour with no sodium, no sugar, no fat, and no preservatives, so it doesn't harm your body.
Ready to eat: Terrinha Tapioca has become very popular in recent years and has been delighting palates from around the world because, besides being gluten-free, a bread/wrap/tortilla substitute, it's versatile and can be accompanied by sweet or savory fillings, suitable for vegans and vegetarians. Ready to make crepe-like pancakes with different toppings for breakfast, dinner, or dessert.
Da Terrinha Tapioca, the new global trend.
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