Do you know the yellow tapioca? Well know that it is rich in benefits for the body diet. Learn more about this food below.
Tapioca is a food made from starch extracted from cassava. Of indigenous origin, it is super easy and practical to make. Initially widely consumed in the North and Northeast of the country, it ended up becoming a very popular food in all Brazilian regions, especially for those who wish to have a healthier diet.
But did you know that there is a yellow color version of tapioca? It is made from turmeric and can have even more health benefits.
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Does yellow tapioca help with the diet?
One of the big questions about yellow tapioca is whether it can help with the weight loss process.
About this, nutritionist, master’s in human nutrition and specialist in herbal medicine, Carolina Monçôres explains that, in fact, yellow tapioca is healthier than common white tapioca, precisely because of turmeric, which is a potent anti-inflammatory component. , which helps to reduce cholesterol, is detoxifying and also increases immunity.
“However, to lose weight, eating habits must be modified as a whole. It is no use consuming yellow tapioca every day and extrapolating in other meals or consuming foods rich in fat and sugar. In this way, the beneficial effects would be wasted and cut off”, emphasizes the professional.
Yellow tapioca recipe
Check out the correct recipe for yellow tapioca:
- 2 tablespoons of tapioca gum
- 1 tablespoon (coffee) full of turmeric powder.
In a bowl, mix the tapioca gum with the turmeric and a pinch of salt to taste. Then heat a non-stick skillet over low heat and add the mixture evenly making a circle in the skillet.
When the tapioca dough is united and coming off the pan, it’s time to add the filling of your choice and close it, folding it in half. Let it heat up a little longer and then serve.
How to consume yellow tapioca
According to Carolina, the best time to consume yellow tapioca is after physical exercise, when we need quick energy for prompt muscle recovery, thus avoiding fatigue and loss of lean mass. But it can also be consumed for breakfast and snacks.
“The ideal is not to substitute tapioca for lunch or dinner, as at these times we need to have a complete meal, with protein (from meat and legumes), carbohydrate (from potatoes, rice and pasta, for example), vegetables (green leaves in general), vegetables (such as pumpkin, carrots and eggplant) and fruit in different quantities, respecting the individuality of each one”, advises the nutritionist.
Regarding the fillings for tapioca, Carolina says that the best options are more natural ingredients, such as: scrambled or boiled eggs , shredded chicken, tomato with oregano or basil , eggplant antipasti, tofu, Minas cheese and grated carrots . “Escape from industrialized or embedded fillings, such as ham, turkey blanquet, mortadella, sausage, in addition to fatty cheeses (yellow) and cream cheese”, he recommends.
Benefits and properties of turmeric
Turmeric, also known as ground turmeric, is a plant native to Asia and belonging to the ginger family. It was brought to the West in the 13th century by Marco Polo, one of the first Europeans to explore the Indian subcontinent. Its main characteristic is the strong yellow color that it transfers to food.
According to Carolina, turmeric has as its main constituent curcumin, which is responsible for most of the beneficial actions to health. “Curcumin is the main active component of turmeric and is a promising therapeutic agent with biological activities, including anticancer, anti-inflammatory, antiangiogenic and antimicrobial effects”, says Carolina.
The professional also says that, in addition to its culinary use, as a seasoning and flavor enhancer, turmeric has also been used as therapy and prevention of disorders and diseases such as: muscle pain, inflammation, diabetes, fibrosis, asthma, rheumatism, allergies, atherosclerosis, worms, diarrhea, constipation, dyspepsia, lupus, amenorrhea, acne, cancer, among others.
Bread or tapioca?
Lately, tapioca has often been compared to bread and is considered a healthier option. Carolina says that the advantage of tapioca is that it is less industrialized than market bread and bakery bread, and that there are not many chemical components in its composition.
“Tapioca is a great source of energy for the body, as it provides it quickly, being considered excellent for the post-workout. In addition, it has considerable amounts of calcium and vitamin C , important for bone maintenance and reduction of infections and inflammations”, he adds.
However, while it has these benefits, Carolina explains that tapioca also has a low amount of protein, minerals, vitamins and no fiber. Bread, on the other hand, has fiber (especially whole- wheat breads ), a good amount of protein, but it also has a lot of sodium and a series of chemical components, when industrialized.
“Therefore, the most important thing is to enrich tapioca with healthy components to make it nutritionally superior to bread. We can add 1 dessert spoon of chia, flaxseed, oats or amaranth to the tapioca recipe to increase the fiber content. We can also add a protein-rich filling, such as egg, chicken, beef or tofu, and also use turmeric. The other option is to purchase artisan bread (which undergoes natural fermentation) made in bakeries, without the chemical additives of the industry. In this way, we will obtain the healthiest options for both tapioca and bread”, teaches Carolina.
In addition, the expert says that tapioca does not have gluten in its composition and, therefore, it can be a great option to replace bread for those who are allergic to this component. Tapioca can also be used to replace carbohydrate-rich foods such as cookies, toast, rice and pasta.
Consumption care and contraindications
Tapioca is not recommended for people who have diabetes or insulin resistance, as it rapidly increases blood glucose.
“Of course, consuming it one day or another will not affect the metabolism, however, if consumed several times a day, it can leave the glucose unstable and difficult to control. In this case, the best thing is to consume the fiber-enriched tapioca or artisan bread”, explains the nutritionist.
My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .
I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.