Cassava flour’s popularity has been rising in recent years, thanks to its versatility as a gluten-free alternative to wheat and rice flour. But, can you use cassava flour on the keto diet? Here’s everything you need to know about cassava flour and whether or not you can eat it on the keto diet.
Cassava flour has become very popular in the paleo diet over the past few years.
In many recipes, cassava flour can be used as a gluten-free alternative to wheat flour, allowing you to create healthy versions of your favorite foods.
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What is a keto diet?
The ketogenic diet is a low-carb, high-fat diet. The general idea behind it is that switching your body to a state of ketosis can help you lose weight by forcing your body to burn fat for energy.
It’s become more and more popular in recent years due to its effectiveness at helping with weight loss, muscle gain, and so much more.
What is ketosis
Ketosis is a natural metabolic state where the body burns fat instead of carbohydrates as its primary fuel. When in ketosis, some people experience accelerated weight loss.
What is cassava
The cassava is a starchy tuberous root. In South America, it is often known as yuca.
It has been around for thousands of years and was one of the primary sources of carbohydrates for people who lived in tropical regions with long wet seasons and short dry seasons.
There are two main types of cassava: sweet and bitter or sour.
The bitter variety contains cyanogenic glucosides, which are toxic in large doses but can be detoxified by proper preparation methods.
Cassava is known as yuca in many parts of the world where it grows natively, such as the Caribbean.
How cassava flour is made
The root of cassava is ground into a fine powder that resembles cornstarch.
Cassava flour is also known as tapioca flour, and it’s a gluten-free alternative to wheat flour.
It can be used to make bread and other baked goods that are paleo-friendly and gluten-free.
It’s popular in gluten-free recipes, and it also gives bread and baked goods a velvety texture.
You can find cassava flour in many grocery stores, supermarkets, or online.
Cassava Flour Nutrition Facts
1 cup of cassava flour contains approximately:
Calories: 456
Fats: 0.8g
Carbs:108g
Protein: 3.9g
Dietary Fiber: 5.1g
Sugars: 4.8g
The glycemic index of cassava flour is high. It means that food with cassava flour causes blood sugar levels to rise.
Why cassava flour is not a good option for the keto diet
On a keto diet, you should eat an ideal macronutrient ratio of 70% fat, 20-25% protein, and 5-10% carbs.
In this case, cassava flour should be avoided on a keto diet because of its high carbohydrate content.
Cassava is also low in fats.
You can find other flour options better suited to a keto diet.
Alternatives to cassava flour if you follow a keto diet
Cassava flour may be helpful for some people who are not trying to follow a keto diet. But, it isn’t useful for people following a keto diet.
Suppose you’re following a keto diet and are trying to eliminate certain foods like cassava flour.
In that case, it’s best to experiment with other keto-friendly flours and baking substitutes.
There are many other flour options for your keto cooking needs.
Coconut Flour
Coconut flour is one of the most widely used replacements for regular flour.
It is used in many keto and paleo recipes and is made from shredded and dried coconut meat.
Coconut flour has a high fiber content and contains protein, iron, magnesium, and zinc. 1/4 cup of coconut flour has 18 grams of carbohydrates.
Also, it keeps your sugar levels stable.
It can be used in everything from cookies to pasta. It imparts a very coconutty taste to whatever you use it in, so it’s not an excellent flour choice if you’re trying to avoid that flavor.
Almond Flour
Powder Almond flour can be used to substitute white or wheat flour in baking
recipes.
It imparts a slightly sweeter flavor than cassava flour and is also high in protein and very low in net carbs.
Pumpkin Seed Flour
Pumpkin seed flour has a light, nutty taste that goes well with sweet or savory dishes.
It works well in baked goods and gives salads and pasta a nice protein boost.
Chickpea Flour
This flour is made from ground chickpeas and is a vegetable-based protein.
It also contains vitamin C and iron and can substitute potato and wheat flour.
Chickpea flour has an earthy flavor.
Pecan Flour
It’s perfect for baking keto recipes. It will give your food that nutty taste and the texture you want.
But pecan flour can be challenging to find and more expensive than other flours.
Sunflower seed Flour
Sunflower seed flour is an alternative for those allergic to nuts because it is grain-free.
Also, it is paleo-friendly and gluten-free.
Xanthan gum
If you need a thickener, you can substitute the cassava flour for xanthan gum.
You need a small amount of xanthan gum to thicken a sauce.
Why do so many people think Cassava Flour is Keto?
The confusion may come from the use of cassava on the paleo diet.
But the Paleo diet is different from the keto diet.
Conclusion
Is cassava flour keto-friendly? If you follow a high-fat, moderate protein, and low-carb diet, it is not.
It contains too many carbs that exceed the daily intake for the ketogenic diet.
However, some people enjoy cassava flour as an alternative to other flours.
If you are following a vegan diet or are allergic to other types of flours, then it might work for you.
