How to eat manioc flour without getting fat

Cassava flour is known to favor weight gain because it is rich in carbohydrates, and as it does not give you fiber it does not generate satiety during the meal, making it easier to increase the amount of calories consumed without realizing it. On the other hand, it is a poorly processed food that has minerals such as iron, calcium, magnesium and potassium that helps to balance the meal.

However, this flour has an average glycemic index of 61, does not contain gluten and is made from cassava, also known as cassava or cassava. This flour is commonly sprinkled on top of any meal, but it can also be made with farofa, a typical Brazilian preparation, which also includes onion, oil and sausage.

When consumed daily and in large quantities, cassava flour is fattening, especially when you eat barbecue farofa or opt for industrialized farofa, which is rich in sodium.

How to eat manioc flour without getting fat

To enjoy the taste of manioc flour and at the same time avoid weight gain, you should eat only 1 tablespoon of manioc flour a day, avoiding consuming farofa, which is a preparation that has more calories and fat.

In addition, it should accompany the meal with meats and salads, which are foods that are more satiety and help to reduce the glycemic load of the meal, helping to prevent weight gain. Understand what is glycemic index and glycemic load.

Another precaution is to avoid its consumption along with foods rich in fat, such as sausage and bacon, and other types of simple carbohydrates, such as white rice, non-wholegrain pasta, English potatoes, juices with sugar or crates and sauces that take wheat flour. or cornstarch in its preparation.

Benefits of Cassava Flour

Because it is a low-processed food, simple cassava flour is a good option to reduce the consumption of processed foods and brings benefits such as:

Give energy, because it is rich in carbohydrates; Prevent cramps and promote muscle contraction, as it is rich in potassium; Help prevent anemia, because it contains iron; Help relax and control blood pressure, due to its magnesium content.

However, it is important to remember that these benefits are obtained with the consumption of plain cassava flour or in the form of homemade farofa, made with little fat. The industrialized flour is not recommended, as they contain a lot of salt and bad fats added.

Nutritional information

The following table provides nutritional information for 100 g of raw and roasted manioc flour.

	Raw cassava flour	Cooked cassava flour
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

Cassava flour can be consumed in the form of flour, cakes and biscuits.

Cassava Flour Cake Recipe

The cassava flour cake is a great option to be used in snacks, and can be accompanied by coffee, milk or yogurt, for example. However, because it contains sugar, it should not be consumed by diabetics.

Ingredients:

2 cups of sugar100 g unsalted butter4 egg yolks1 cup coconut milk2 1/2 cups sifted raw cassava flour1 pinch of salt4 egg whites1 tablespoon baking powder

Method of preparation:

Beat the sugar, butter and egg yolks in an electric mixer until creamy. Add coconut milk, salt and flour little by little. Finally, add the yeast and the egg whites, and stir gently with a spoon until the dough is homogenized. Pour the dough in a greased form and take it to the preheated oven at 180ºC for about 40 minutes.

To improve your diet and vary your diet, see How to make tapioca to replace bread.