General Practice 2022

Cassava flour fattening?

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Cassava flour fattening?
Cassava flour fattening?
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Cassava flour is rich in carbohydrates and calories and, therefore, when consumed daily and in large quantities, it can promote weight gain. This happens, especially if this flour is used in large quantities and in very fatty preparations, such as high-fat crumbs such as bacon and butter, and breaded and fried foods.

However, cassava flour is a food with good amounts of minerals such as calcium, magnesium and potassium, as well as having great amounts of fiber, helping to balance blood glucose levels and prolong satiety along the day. Learn how fiber helps you feel full.

Cassava flour, known as table flour, has a mild flavor and can be consumed raw over ready-made meals, but it can also be used in the preparation of recipes, such as farofa, cake, porridge, mush, bread and biscuit.

How to eat cassava flour without getting fat

To enjoy the flavor and nutritional benefits of cassava flour without getting fat, it is recommended to eat only 1 tablespoon of this flour a day, which can be added at lunch or dinner.

In addition, it is also important to add protein, such as chicken, fish or eggs, and vegetables to the meal, because these foods help reduce the glycemic load of the meal, promoting satiety and preventing weight gain. Understand what is glycemic index and glycemic load.

Another important care when eating cassava flour is to avoid consuming it together with foods rich in fat, such as sausage and bacon, other types of simple carbohydrates, such as white rice, white pasta, potatoes, fruit juices and sauces made with wheat flour or starch.

Benefits of cassava flour

Because it is a little processed food, plain cassava flour is a good option to reduce the consumption of processed foods, bringing benefits such as:

  1. Improve physical and mental disposition,for being rich in energy;
  2. Avoid constipation,by having great amounts of fiber
  3. Prevent cramps,because it has good amounts of potassium;
  4. May help prevent diabetes,because it contains good amounts of fiber, which helps control blood glucose levels;
  5. Help in the prevention of high blood pressure,due to its magnesium and potassium content;
  6. May promote weight loss,because, when consumed in moderation, it helps to prolong satiety throughout the day.

However, it is important to remember that these benefits are obtained with the moderate consumption of natural cassava flour or in simple and low-fat preparations.

Nutrition Facts Table

The following table provides nutritional information for 100 g, which corresponds to approximately 8 tablespoons of raw cassava flour and 10 tablespoons of toasted cassava flour:

Components

Raw manioc flour (8 tbsp)

Simple toasted cassava flour (10 tbsp)

Energy

361 kcal 365 kcal

Carbohydrate

87, 9 g 89, 2 g

Protein

1, 6 g 1, 2 g

Fat

0, 3 g 0, 3 g

Fibers

6, 4 g 6, 5 g

Iron

1, 1 g 1, 2 g

Magnesium

37 mg 40 mg

Calcium

65 mg 76 mg

Potassium

340 mg 328 mg

Phosphorus

42 mg 39 mg

Cassava flour does not contain gluten, and can be a good option to include in preparations such as cakes, breads and cookies for people with intolerance or sensitivity to gluten, which is the difficulty of digesting gluten, a protein present in wheat, rye and barley. See a list of other gluten-free foods.

He althy Recipes with Cassava

Cassava flour can be used in he althy preparations, such as vegetable farofa, cakes and cookies.

1. Cassava flour cake

Ingredients:

  • 1 cup brown sugar or 1 teaspoon powdered stevia;
  • 100 g uns alted butter;
  • 4 egg yolks;
  • 1 cup coconut milk;
  • 2 and 1/2 cups sifted raw cassava flour;
  • 1 pinch of s alt;
  • 4 beaten egg whites;
  • 1 tablespoon of baking powder.

Preparation method:

Beat the sugar, or stevia, the butter and the egg yolks in a mixer until creamy. Add the coconut milk, s alt and flour to the mixture, beating slowly. Finally, add the yeast and the snow whites, stirring gently with a spoon until the dough is homogenized. Pour the dough in a greased shape and take it to the preheated oven at 180ºC for about 40 minutes.

2. Vegetable crumbs

Ingredients:

  • 2 medium carrots grated;
  • 2 small grated zucchinis;
  • 2 tablespoons uns alted butter;
  • 1 medium onion grated;
  • 3 cloves of minced garlic;
  • 2 cups of cassava flour;
  • Sliced ​​parsley to taste;
  • S alt;Grinded pepper to taste.

Preparation method:

In a frying pan, toast the manioc flour well over medium heat and set aside. In another skillet, heat the butter, add the chopped onion and garlic, and sauté well. Add the grated zucchini and carrots and sauté, stirring with a spoon, for 5 minutes. Put the already toasted flour, s alt and seasonings, mixing well until the farofa is very homogeneous. Wait for it to cool and serve.

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