What is cassava? Cassava is the edible tuberous root vegetable of the cassava plant, which is native to South America and now cultivated throughout the world. It's known by many other names, including: Manioc.

Most cassava farmers grow between one to four varieties of cassava at a given time, with some growing as many as 14 different varieties.10 Varieties of cassava are typically named based on the person who introduced the variant to the community, its attributes, or its origin.

In Uganda, the variety "Welobediyo" means "relax" because it cooks quickly and is ready to eat in no time. Meanwhile, "Gilgil" is named after the village where it originated.

Different types of cassava vary in their bitterness and palatability. Variants have also been introduced that are higher in vitamin A and beta carotene to better support the nutritional needs of those who rely on it as a staple crop.

Health benefits

Aside from being a nutritious vegetable that can contribute to a balanced diet, there are some other benefits to eating cassava. Here are some of the potential health benefits of this root vegetable.

Lower Risk of Metabolic Syndrome : Metabolic syndrome is a combination of health markers that indicate a higher risk of diabetes and heart disease. It's characterized by elevated blood sugar levels, cholesterol levels, and waist circumference, among other factors.

Cassava is rich in flavonoids and fiber that can protect against the development of metabolic syndrome and it's associated complications. This claim is especially true when cassava replaces wheat as a staple food.2

Promote Wound Healing : Cassava is rich in vitamin C. With 42.4 milligrams per cup, cassava provides about 50% of the daily vitamin C needs for most adults. Vitamin C is an essential precursor to collagen, a structural component in skin tissues. Getting enough vitamin C from food supports the body's ability to repair itself, especially since vitamin C is not something our bodies are able to produce.4

Prevent Malnutrition : Although not as big of a concern in the Western world, cassava serves as an essential safeguard against malnutrition in the tropical and African communities where it is most popular.5

Cassava is tolerant to drought, pests, and difficult growing conditions. The root vegetable produces a high yield and can be kept in the ground for several growing seasons as a reserve food when other crops are scarce.3 Both cassava leaves and roots have nutritional benefits that help keep the developing world fed.

Reduce Blood Pressure : Similar to potatoes, cassava is exceptionally high in potassium. A cup of cassava has 558 milligrams, providing 16% to 21% of the daily recommendation, which ranges between 2600–3400 milligrams per day depending on age and sex.

Potassium lowers blood pressure levels and can help balance out sodium intake which raises blood pressure.6 Choosing a cassava-based side dish instead of a grain-based one boosts the potassium intake of your meal.

Support Healthy Weight Maintenance : Although cassava is high in calories, it provides fiber and resistant starch that promotes healthy gut bacteria. Studies suggested that the fiber from root vegetables reduces cravings for salty, sweet, and high-fat foods.7

The fiber in cassava also positively impacts the gut microbiome, promoting feelings of satiety. Choosing a meal plan based around whole foods provides ample nutrition without empty calories.

Allergies

Case studies on patients with allergic reactions to cassava have been associated with latex allergies.8 As with other allergies, symptoms of a cassava allergy may include hives, swelling, vomiting, or difficulty breathing. Talk to a healthcare provider if you suspect you have an allergy to cassava and if you experience swelling of the lips and tongue or difficulty breathing after eating cassava, you should get immediate medical attention.

Adverse Effects

Raw cassava contains a natural toxin, hydrocyanic acid, which is a cyanide-producing sugar derivative.9 Processing cassava through grating, pressing, and cooking removes the hydrocyanic acid. Because cooked cassava is much more palatable than raw cassava, chances are this is not a major concern for most people who consume it in moderation.