Tapioca if consumed in moderate amounts and without fat or sweet fillings helps to lose weight, because it is great to decrease the 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 low in fiber, so it is ideal to mix chia or linseed seeds, for example, to help lower the glycemic index of tapioca and further promote the sensation of satiety.
Benefits of Tapioca
The main benefits and advantages of eating tapioca are:
- It has low sodium content and is therefore ideal for those who follow a diet low in salt;
- It does not contain gluten, so it is an excellent option for people with allergy or intolerance to gluten.
- Source energy and carbohydrates;
- No need of adding oil or fats in your preparation;
- Contains potassium, thus helping to control blood pressure;
- Rich in calcium and therefore beneficial to 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 that can be combined with different fillings and can therefore be used for breakfast, lunch, snack or dinner.
Can diabetic eat tapioca?
Because it has a high glycemic index, tapioca should not be over-consumed by people with diabetes or being overweight, and it is especially important not to use fillings with too many fats or too many calories. Here's how to make a sweet potato loaf with a low glycemic index that helps you lose weight.
3 Delicious Tapioca Recipes to Substitute Bread
The Ideal is to eat tapioca once a day, approximately 3 tablespoons, because although it is a food with several benefits should be eaten in moderation. In addition, to not get fat you have to be careful with the filling that is added, so here are some very natural, healthy and low calorie suggestions:
1. Tapioca with White Cheese and Goji Berries
To prepare a tapioca meal rich in antioxidants you will need:
Ingredients:
- 2 Slices of white and lean cheese;
- 1 tablespoon of sugar-free red fruit glacier;
- 1 tablespoon with blueberries and berries 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 cheese slices, spread the jam well and finally add the fruit mixture and the nuts. Finally just roll the tapioca and it is ready to eat.
2. Chicken, Cheese and Basil Tapioca
If you need an option for dinner or if you've arrived from training and need a protein-rich meal, you'll need:
Ingredients:
- 1 Steak or chicken breast;
- Some fresh basil leaves;
- 1 slice of thin white cheese;
- Tomato cut into slices.
Method of preparation:
- Begin by preparing the tapioca in a frying pan without adding oils or fats and separately grilling the steak or chicken breast. Add the cheese and chicken, spread some basil leaves, add the tomatoes into slices and roll the tapioca well.
3. Strawberry and Chocolate Tapioca
If you want to prepare a snack or a dessert with tapioca, you will need:
Ingredients:
- 3 or 4 strawberries;
- 1 Skimmed natural yogurt;
- 1 square of bitter or half-bitter chocolate.
Method of preparation:
- In a small saucepan, melt the chocolate square in a water bath, remove from the heat and mix with the skimmed yogurt. After the tapioca is ready, add the cut strawberries to the cubes or the slices, add the yogurt with the chocolate and if you prefer add a few more chocolate shavings. Wrap the tapioca and it is ready to eat.
In any of these recipes can be added 1 teaspoon chia seeds or flaxseed for example, because they are rich fiber help in the functioning of the intestine, increase satiety and lower the glycemic index of tapioca and thus help to lose weight.
Also see how to use Sagu, another product derived from cassava that also does not contain gluten.
