Tapioca is a starch extracted from the cassava plant. It is also called as sago or sabudana. It is made by crushing raw tapioca roots in a tank and the juice obtained is stored till it turns into a paste. This paste is then made into small round white balls through a machine. They are soft, spongy and chewy in taste. The sabudana pearls are easily digestible.

Usage

During the festival of Navratri, people in India cook dishes like sabudana khichdi, kheer or papads. These tiny white pearl like granules are also used to make puddings and bubble tea worldwide. You can even add it in soups or make sabudana vada, which is famous in India. It is a pure source of carbohydrates and gives a quick boost of the much-needed energy during fasts.

Tapioca is a staple food in some regions and is used worldwide as a thickening agent, mainly in foods. Tapioca is gluten-free, and almost completely protein-free.

Tapioca is commonly used instead of wheat flour in South America, the West Indies and India. Bubble Tea, also known as Pearl Milk Tea, is a popular Taiwanese drink. The drink has a tea base with milk or fruits and chewy tapioca pearls. This drink has become quite popular in India too.

The most popular use of tapioca in the Western world is a milk-based dessert pudding with milk and sugar. In the tropics, it is also popular prepared as a pudding with fruit or fruit juice.

Sago powder can be used as a thickening agent in gravy dishes, and sago or tapioca flour can be used to make flat-breads. Sago can be made into vadas and boiled and sun-dried and made into pappadums.

Health benefits

Sabudana is full of starch or is therefore a very good energizer. It is for this reason that it is mostly consumed as a breakfast item or to breakfast in Indian festivals. It is great for a quick boost of energy, and hence often served in India for breaking fasts during religious festivals.

It has a cooling effect in the body and is therefore given to people who have excess bile.

It is not very high on nutrition because it is basically just starch. It is low in fat and also in protein, does not contain minerals or vitamins. It is for this reason that sabudana is never consumed alone. It is made into savory dishes or consumed with milk.

Sago gruel is also great when you're sick because it gives you quick energy and is easy to digest. According to Indian medicine, sago and rice have a cooling effect on the system, hence sago gruel is given if you have excess bile

Sabudana does not contain any minerals or vitamins and has very low amounts of calcium, iron, and fibre, it is rich in carbohydrates

The question is, what do all of those nutritional elements have to do with health? Let’s explore some of the numerous health benefits associated with this delicious and nutritious food.

Healthy Weight Gain: Although the majority of people are concerned about staying thin and fit, there are plenty of people who look for options for healthy weight gain. Being underweight can be just as dangerous as being obese, and tapioca provides a quick and easy way to gain weight in a fast and healthy way. The high carbohydrate content (1 cup of tapioca = 45% of daily carbohydrate requirement) means that you can add bulk and calories to your diet without the unhealthy cholesterol or saturated fats that can result in other health concerns. The majority of these carbohydrates comes in the form of sucrose, while a slightly smaller amount comes from complex sugar amylose. This makes tapioca an ideal choice for many people who need to gain weight, particularly after an illness, injury, surgery, or eating disorder.

Increased Circulation: One of the most valuable mineral contributions of tapioca is iron. Iron is essential for the normal functioning of the human body, and perhaps its most significant roles is in the creation of new red blood cells. Together with copper, which tapioca also contains, iron increases the amount of red blood cells in the body, thereby preventing anaemia and related conditions. With more red blood cells being produced by the body, peripheral organ systems and extremities are guaranteed a healthy flow of blood and oxygen to keep those cells healthy and operating at their optimal levels. Cellular re-growth and maintenance is improved, which means that wound healing and energy levels are also increased.

Birth Defects: Child born with birth defect can be traumatic for parents, so preventing it is essential, if possible. Tapioca contains a significant amount of B-complex vitamins, including folic acid, which has been directly connected to reducing the chances of neural tube defects in infants.

Digestive Health: One of the other bonuses of tapioca is the wealth of dietary fibre it contains. Fibre has been directly linked to improving a number of conditions within the human body, but the most obvious is in terms of digestion. Fibre bulks up stool, which helps to move it through the digestive tract, thereby eliminating constipation, bloating, intestinal pain, and even more serious conditions like colorectal cancer. Furthermore, fibre helps to boost heart health by scraping excess cholesterol off the walls of arteries and blood vessels, thereby helping to eliminate atherosclerosis and associated issues like heart attacks and strokes.

Metabolic Activity: Protein is an essential element of human health, and while many people get their protein intake from meat, fish, poultry, and dairy products, among other sources, vegetarians are always looking for new ways to remain healthy and protein-packed. As you probably know, proteins are the building blocks of a healthy life! Therefore, tapioca is a wonderful option for vegetarians because it does provide ample amounts of protein. Therefore, your bodily processes, muscle development, growth, healing, and various other essential activities can continue as normal when tapioca is regularly added to your diet!

Bone Health: Tapioca is a rich source of vitamin K, calcium, and iron, all of which play important roles in the protection and development of bones. Bone mineral density decreases as we age, resulting in conditions like osteoporosis, osteoarthritis, and general weakness and lack of flexibility. If tapioca is regularly consumed, then our bones can be protected and developed, and also maintained as we get older.

Neurological Health: The wealth of vitamin K does more than promote osteotrophic activity, it is also important for our mental health. It has been shown that vitamin K can reduce the chances of developing Alzheimer’s disease by stimulating neuronal activity in the brain. Alzheimer’s often occurs due to a lack of activity or mental stagnation; vitamin K keeps neural pathways active and engaged, and free of free radicals that can cause a breakdown of brain tissues.

Blood Pressure: Tapioca also contains potassium, yet another essential mineral that the human body requires. Potassium is a vasodilator, meaning that it reduces the tension and stress of blood vessels and arteries. This can increase the flow of blood to parts of the body and reduce the strain on the cardiovascular system. This means a reduction in atherosclerosis and a much smaller chance of blood clots getting stuck and causing fatal events like heart attacks or strokes. Furthermore, potassium is key for fluid balance in the body, and when it is in proper balance with sodium, all of the fluid exchanges in the body can be smooth, further boosting metabolic efficiency and energy.

Energy Levels: Carbohydrates are the source of our energy, since simple sugars like sucrose are broken down into usable energy. However, things like saturated fats and cholesterol rob us of energy, so many foods that help us gain weight don’t boost energy. Tapioca has a large amount of carbohydrates, without the negative cholesterol and saturated fats, so energy levels will be high, you won’t feel hungry as often (thanks to the fibre), and you will generally feel better and more able to face your day!

A Few Words of Caution: Despite the many benefits of eating tapioca in various forms, it is important to remember that cassava can be very poisonous if not prepared, processed, or cooked properly. Cassava produces cyanide, which is an extremely poisonous compound to humans. Therefore, while tapioca that you buy in a store is perfectly healthy to eat, don’t attempt to process or eat tapioca grown or found in the wild, unless you are instructed by someone who is very familiar with a healthy way of processing it.