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General Practice 2023

5 benefícios of tapioca and how to make it (with he althyáable recipes)

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5 benefícios of tapioca and how to make it (with he althyáable recipes)
5 benefícios of tapioca and how to make it (with he althyáable recipes)

Tapioca is made from cassava starch and is rich in starch, a type of carbohydrate that provides quick energy to the body, which is why it is interesting to be used as pre and post workouts and by people who spend a lot of energy during the day, such as rural workers, construction workers and postmen, for example.

When consumed in moderate amounts and along with lean proteins, such as white cheeses and eggs, and fiber, such as chia or flaxseed, tapioca can help with weight loss, by helping to prolong the feeling of satiety, decreasing hunger throughout the day.

There are different types of tapioca, such as starch, flour, grains, sago, which are found in fairs, supermarkets and natural products stores, and can be used in preparations such as cake, biscuit, crepioca, bread, couscous, pudding and cheese bread.


The main he alth benefits of tapioca consumption are:

  1. Prevents symptoms such as diarrhea, vomiting and swollen belly, common in people with gluten allergy or intolerance, because it does not contain gluten;
  2. Facilitates digestion,as it is a food that is digested quickly by the body;
  3. Improves physical and mental disposition,as it provides optimal amounts of carbohydrates for the body;
  4. May help with weight loss, as it contains resistant starch, a type of carbohydrate that increases digestion time, decreasing hunger throughout the day;
  5. Helps maintain he althy bones, because it contains calcium, a mineral that participates in the formation and maintenance of bones.

Besides having a light and neutral flavor, tapioca is a very versatile food, which can be combined with different foods, being able to be used for breakfast, lunch, snacks or dinner.

Tapioca fattening?

Because it contains resist starch, a type of carbohydrate that helps to prolong satiety, tapioca, when combined with lean proteins and seeds, can promote satiety, helping with weight loss.

However, as it is rich in carbohydrates, the consumption of more than 3 tablespoons of tapioca a day favors an increase in calories in the diet, which can lead to weight gain. In addition, high-calorie fillings such as butter, yellow cheese, jelly, and peanut butter can also increase tapioca's calories, promoting weight gain.

Can a diabetic eat tapioca?

Because it has a high glycemic index, tapioca should always be consumed together with grains, seeds and proteins, which help to reduce the speed of carbohydrate absorption, balancing blood glucose levels and preventing situations, such as resistance to insulin and diabetes.

In addition, it is also important to avoid fillings with sugar in tapioca, such as jams and chocolates.

Can people with gastritis eat tapioca?

People with gastritis can eat tapioca. However, those who suffer from gastritis and poor digestion should avoid very fatty fillings, preferring lighter versions, based on fruits, vegetables and lean proteins, for example.

Nutrition Facts Table

The following table contains nutritional information for 30 g, equivalent to 2 tablespoons of tapioca flour prepared with and without butter:


30g (2 tablespoons) of tapioca flour without butter

30g (2 tablespoons) buttered tapioca flour


88 kcal 104, 4 calories


0, 1 g 0 g


21 g 19 g


0 g 3, 27 g


0 g 0 g


6, 8 g 9 g


9, 3 g 5, 7 g

It is important to remember that in order to obtain the benefits of tapioca consumption, it is recommended to maintain a balanced and varied diet and the regular practice of physical exercises.

In addition, it is also important to consume moderate amounts of tapioca and prioritize preparations that contain little sugar and fat.

How to use

According to the type of starch, tapioca can be used in breads, cakes, crepioca, biscuits, porridge, pudding and cheese bread.

He althy recipes with tapioca


Some natural and he althy tapioca recipes include tapioca with white cheese, tapioca pizza and tapioca bread.

1. Tapioca with white cheese, strawberry and goji berry


  • 2 tablespoons of tapioca flour;
  • 2 medium slices of white cheese;
  • 1 tablespoon sugar-free berry jam;
  • 2 tablespoons chopped strawberry and goji berry;
  • 1 or 2 walnuts in pieces.

Preparation Mode:

Prepare the tapioca in a frying pan without adding oils or fats. Add the cheese slices, spread the jam well and finally add the fruit and nut mixture. Close the tapioca and serve.

2. Tapioca bread


  • 500g granulated tapioca;
  • 1 liter of milk or vegetable drink;
  • 1 tablespoon of s alt;
  • 4 eggs;
  • 3 tablespoons uns alted butter;
  • 50g grated Parmesan cheese.

Preparation method:

In a bowl, add the tapioca, s alt and milk, mixing well. Cover this mixture with a dish towel and let it rest for 2 hours. Preheat the oven to 180°C. Add the eggs and Parmesan cheese to the dough, kneading with your hands until it reaches a point that you can shape.

Divide the dough into 12 balls, leaving the shape you want. Line a tray with aluminum foil and place the buns. Place in the oven to bake for 1 hour and 20 minutes. Let it cool and serve.

3. Tapioca pizza


  • 2 eggs;
  • 2 tablespoons of tapioca;
  • 2 slices of mozzarella cheese;
  • 3 tomato slices;
  • 1 drizzle of oil;
  • S alt, oregano and black pepper to taste.

Preparation method:

In a bowl, add the eggs, tapioca and s alt, mixing well with a fork. Heat a frying pan on the stove and add the mixture. Cover and leave on low heat until cooked, then turn the other side to brown. Put the cheese filling, tomato, oregano, pepper and olive oil, and once the cheese has melted, transfer the pizza to a plate and serve.

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