Table of contents:
- What are the Benefits of Cassava for He alth?
- Facts You Need to Know Before Eating Cassava
- How to Process Cassava Correctly
In addition to rice, cassava is a staple food that is widely consumed by the people of Indonesia. Besides being delicious, it turns out that there are several he alth benefits of cassava. To find out what these benefits are, let's look at the following reviews
Cassava is a staple food for most of the world's population, especially those living in tropical regions, such as South America, Africa, and Asia, including Indonesia. In Indonesia itself, cassava is widely processed into various dishes, ranging from fried, steamed or boiled cassava, to getuk.
In 100 grams of cassava, it contains about 150 calories and the following various nutrients:
- 38 - 40 grams of Carbohydrates.
- 1 - 1.2 grams of protein.
- 1 -2 grams of Fiber.
- 300 milligrams of potassium
- 20 milligrams of calcium
- 25 - 30 micrograms of folate
- 20 - 30 milligrams of vitamin C
Cassava also contains zinc, magnesium, selenium, phosphorus, vitamin A, vitamin B, and various types of antioxidants, such as polyphenols and flavonoids.
What are the Benefits of Cassava for He alth?
Because of its diverse nutritional content, cassava is considered to have he alth benefits, such as:
Cassava contains high enough calories.In 100 grams of cassava, contained 110-150 calories. This number of calories is higher than the calories in other types of tubers, such as potatoes and sweet potatoes. Therefore, you can get extra energy to carry out daily activities if you eat cassava.
Is a source of fiber and complex carbohydrates
In addition to calories, cassava is also rich in complex carbohydrates and fiber. Both of these nutrients function to maintain a he althy digestive tract, reduce inflammation, and control blood sugar levels. When blood sugar levels are controlled, the risk of developing type 2 diabetes and obesity will also be lower.
Even so, the benefits of cassava in stabilizing blood sugar levels still need further research.
Has good antioxidant content
Other benefits of cassava can be obtained from the content of vitamin C, vitamin A, and beta-carotene in it. Vitamin C and vitamin A are antioxidants that function to protect the body from the effects of free radicals, prevent heart disease, and overcome wrinkles on the skin.
While beta-carotene functions to increase endurance, prevent recurrence of asthma symptoms, reduce the risk of cancer, and is good for skin and eye he alth. Intake of this nutrient can also prevent various eye diseases, such as cataracts and age-related macular degeneration (AMD).
Helps control blood sugar
Cassava is a food with a low glycemic index value. This means, these foods do not make blood sugar levels rise quickly. Meanwhile, there is some research that says that cassava is useful to help prevent diabetes and insulin resistance. Cassava is even said to help control blood sugar levels in diabetics.
In addition to the above benefits, cassava is also claimed to be used as an alternative medicine to treat fatigue, diarrhea, infections, fertility problems, and induce labor. However, the benefits of cassava as an alternative medicine have not been medically proven.
Facts You Need to Know Before Eating Cassava
Although there are many he alth benefits of cassava, you need to consume it with caution. Here are some things you need to pay attention to regarding this plant:
Cassava needs to be processed properly
Cassava contains chemicals called cyanogenic glycosides. These chemicals can release cyanide in the body. Therefore, cassava must be processed properly before eating to prevent cyanide poisoning.
Limit cassava consumption for pregnant and lactating women
Consuming too much cassava during pregnancy and breastfeeding is also not safe. Consuming too much cassava during pregnancy is thought to increase the risk of the baby having birth defects and thyroid disorders.
Risk of lowering iodine levels
Cassava is known to reduce the amount of iodine absorbed by the body. Therefore, consuming cassava too often in large quantities has the potential to cause iodine deficiency.
This can reduce the amount of thyroid hormone in the body. Therefore, you should not consume too much cassava if you are suffering from thyroid disease or are undergoing thyroid hormone replacement therapy.
How to Process Cassava Correctly
When you want to eat cassava, you need to process it properly. This is important to remove harmful cyanide substances in cassava.
To be safer for consumption, cassava needs to be processed by peeling the skin first, then soaking the white part of the stem in clean water for 48-60 hours.
After the soaking process is complete, continue to cook the cassava until it is completely cooked. You can fry, boil, or steam the cassava for at least 25 minutes. This is to prevent cyanide poisoning from consuming raw or undercooked cassava.
Consult a nutritionist to find out a safe amount of cassava consumption. In addition to determining the dose of consumption, the doctor can also recommend other foods to complement the daily nutrients your body needs.