The Health Benefits of Cassava
Cassava(Manihot esculenta)
is a root vegetable used for both culinary purposes and in folk medicines.
Cassava is an important tuber crop (alongside potatoes and yams) and one of the
most important sources of carbohydrate in the developing world.
Used to make tapioca, animal feed, and even laundry starch, cassava is thought
to improve health by boosting immunity and regulating digestion. The root of
the plant is rich in vitamin
C, while the leaves contain beta-carotene, lysine,
and other compounds beneficial to the skin and metabolism.
Cassava is commonly referred
to as yuca in the United States but should not be mistaken for the spiky yucca
plant used for gardens
and folk medicine.
Health
Benefits
As a staple food of many countries—from South America and
India to Indonesia and West Africa—cassava is an important source of
carbohydrates but an otherwise poor source of protein and essential nutrients.However, it does contain
compounds believed to be anti-inflammatory and antioxidant, including phenolic
acids, anthraquinones,
saponins, and alkaloids.
Diabetes
Cassava is a cellulose-rich
insoluble fiber. This is a type of dietary fiber that aids in digestion and
helps prevent constipation and diverticular
diseases. It is also believed to be a prebiotic,
a type of fiber that promotes the growth of probiotic
bacteria as it
ferments in the intestines.
There is some evidence that
this effect can increase metabolism and the speed by which blood sugar is cleared
from the blood (a process referred to as glucose tolerance). In addition,
cassava has a glycemic index of 46, a value that is far lower than other
starchy foods.
A 2018
study in the Journal of Nutrition and Human Health reported that 40 adults fed 360 grams
of cooked cassava prior to a meal experience improved glucose tolerance and
glycemic control. This was especially true of cassava that had been fortified
with vitamin A.
Whether the same would occur
with cassava supplements is unclear.
Diarrhea
Despite cassava's ability to
ease constipation, a 2015
study in the Journal of Ayurvedic and
Integrative Medicine suggests that an alcohol-based cassava
leaf extract can also treat occasional diarrhea.
For this study, lab mice with
induced diarrhea were given either an oral dose of the cassava leaf extract or
one of two antidiarrheal
drugs(loperamide or atropine sulfate). According to the
researchers, mice given cassava achieved the same relief of symptoms as those
prescribed loperamide. At higher doses, the cassava extract was seen to
comparable to atropine sulfate by slowing intestinal motility.
Alternative practitioners believe that these
properties of cassava can aid in the treatment or prevention of certain health
conditions, including:
- Arthritis
- Cancer
- Dandruff
- Diabetes
- Diarrhea
- Hair
loss
- Infertility
- Prolonged
labor
- Skin
infections
Possible
Side Effects
Cassava can be a nutritious
part of a balanced diet, but it does pose health risks. This is especially true
if it is eaten raw or undercooked, both of which may cause cyanide poisoning.
Cassava contains a type of
sugar molecule called cyanogenic glycosides. These are converted by the body
into cyanide when eaten. While cooking the root reduces the cyanogenic content
to acceptable levels, inadequate cooking can lead to an increased risk of
poisoning.
Signs of cyanide poisoning
nausea, weakness, headache, difficulty breathing, and confusion. In severe
cases, seizures, loss of consciousness, or cardiac
arrest may occur. The
risk is even greater in children due to their smaller body size.
Fufu Recipe
Ingredients:
The
ratio is:
2 cups
of fufu powder for 4 cups of water.
You can
found Fufu powder in all varieties in local African food stores.
Direction:
Step 1: bring the water to boil and
then remove 1 and half cup of the hot and set aside.
Step 2: Add the fufu powder while
mixing vigorously . Then pour in the remaining water and mix well.
If you
have a friend around, ask him to hold the pot for you while you are kneading
the fufu until smooth.
This
step require all your strength and it may take up to 10 min.
If you
are alone, then the easiest way is to beat the fufu on the
ground near a wall.
Step 3: when the fufu is smooth and elastic, mold
it with the use of a deep spoon.
It can
be served with soup or stew.
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Pharex Global Ventures Foods.
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