How to Safely Consume Cassava—Plus, Its Many Health Benefits

If you've ever eaten tapioca pudding, boba, or the Brazilian pão de queijo, you've likely had the delicious root vegetable known as cassava. Popular throughout South America and the Caribbean for centuries, cassava has been gaining attention in the healthy-food world for its nutritional properties and wide range of uses.

Though this root has a number of healthy benefits, such as promoting good gut health and is a source of potassium and fiber, it can be potentially dangerous if not cooked properly. Read on to learn about cassava's benefits, how to cook it, and who should avoid it altogether, according to two registered dietitians.

What Is Cassava?

Also known as yuca, mandioca, or manioc, cassava is a shrub native to South America that is harvested for its starchy roots that are used as a rich source of carbohydrates and nutrients. It looks similar to a sweet potato or yam with thicker skin and has a light, neutral, and starchy flavor. Today, cassava grows in tropical and subtropical climates, including Brazil, Central America, the Caribbean, West Africa, and Southeast Asia.

Nutritional Benefits of Cassava

There are several health benefits to cassava root that are impactful for gut health and increase overall energy.

Good Source of Potassium and Fiber

Registered dietitian Amy Shapiro notes that cassava contains "dietary potassium and fiber, which is important for digestive health, therefore providing energy for the body." Cassava is easy to digest and can help with bloating and inflammation of the gut. It is also suggested that the fiber content from cassava can help stave off sugar cravings.

Rich in Carbohydrates

If you need a carb boost, consider cassava over other options like pasta or bread. "This can be beneficial for individuals who engage in high levels of physical activity," says Shapiro. Cassava does not count as an empty carb and works well as a pre-exercise snack.

Contains Vitamins

According to Angela Lemond, RDN, cassava is a "good source of vitamin C and several B vitamins, such as niacin, riboflavin, and thiamin." Lemond notes that "like other tuber vegetables, cassava is high in resistant starches that help promote good bacteria in the gut and maintain blood sugar levels."

How to Cook With Cassava

Cassava can be used in many of the same ways as potatoes—meaning its culinary uses are endless. Recently, cassava byproducts, like arrowroot flour and tapioca starch, have been gaining popularity as a good gluten-free flour alternative for baking due to their mild flavor. "Cassava flour is a good gluten-free option for individuals with Celiac disease, a gluten sensitivity, or those looking to eliminate grains," says Shapiro.

Along with flour, you can find other tasty cassava products on the market, like spaghetti, tortillas, or chips. And if you're already a super fan of Trader Joe's Cauliflower Gnocchi, you may be surprised to hear that cassava flour is one of the main ingredients.

Improper preparation or consumption of cassava can be toxic, so learning how to prepare and cook the root vegetable is crucial. When cooked correctly, cassava is a great source of energy and is safe to consume in moderation. Here is how to prepare cassava safely:

Step 1: Soak and Peel

"It is essential to peel, soak,and cook in order to remove any toxins," says Shapiro. Soak cassava in water for several hours and up to two days before preparing cassava for consumption. When ready, rinse and peel the cassava until all of the skin has been removed.

Step 2: Boil

Next, bring a pot of water to a boil. Boil cassava until it is fork tender or anywhere from 20 to 30 minutes. "Do not reuse the boiled water," cautions Lemond, who adds that boiling cassava helps retain the nutritious properties of the root while over-processing the vegetable (like when making tapioca) can deplete some of its nutrients.

Step 3: Choose Cooking Method

Cassava can be consumed in many ways. You can bake it, boil it, roast it, grill it, steam it, or fry it. Whichever method you choose, be sure that the vegetable is cooked thoroughly, and no part is left raw.

Who Should Avoid Cassava?

According to Shapiro, consumption of raw cassava can lead to health risks due to the presence of "cyanogenic glycosides, which can release cyanide when consumed, which is toxic to humans."

Certain groups of people should ingest cassava in moderation or avoid it altogether.

Infants and Small Children

According to Shapiro, due to the small size and development of their digestive systems, infants and small children should not consume cassava root in any form. It is also not a primary way for them to obtain their daily nutrients.

Those Who Are Pregnant and/or Breastfeeding

Those are are pregnant and/or breastfeeding transmit whatever they ingest to their fetus/child, which is why it is deemed unsafe to eat cassava during pregnancy.

Individuals With Kidney Problems

"Cassava is high in potassium, which can be problematic for individuals with kidney problems or those on potassium-restricted diets, as high potassium levels can put additional strain on the kidneys," says Shapiro.

Those With Diabetes

According to Shapiro, people with diabetes must monitor portion sizes and carbohydrate intake as "cassava is high in carbohydrates, which can affect blood sugar levels." If you have diabetes, you should consult with your doctor and consume cassava in moderation, if at all.