Cassava Flour Keto-Friendly Or Not?

Cassava bread is a gluten-free, paleo-friendly alternative to wheat bread. But is it keto-friendly? Well, that's a bit of a grey area. Cassava flour, made from the yuca root, is high in starch and carbs. On its own, it can quickly kick you out of ketosis. However, when used in small amounts and combined with other low-carb flours, you can make cassava bread with only 5 grams of net carbs per slice. So, if you're on a keto diet and craving some bread, cassava bread might be an option, but it's important to watch your portions and combine it with other low-carb ingredients.

Cassava bread's nutritional value

Cassava bread is a yeast-free, paleo-friendly bread made from cassava flour and a small amount of almond flour. It is gluten-free, grain-free, dairy-free, and nut-free. Cassava flour is made from cassava roots and is high in starch and carbohydrates, but it is considered a healthier alternative to wheat flour for those on a paleo diet.

A single slice of cassava bread contains approximately 101.9 calories, with 6 grams of carbohydrates, 0.7 grams of fibre, 5.3 grams of net carbs, 3.2 grams of protein, and 7.5 grams of fat. The bread also provides vitamins and minerals such as vitamin A, vitamin C, calcium, and iron.

When compared to wheat, cassava has a lower glycemic index and contributes less digestible sugar while offering more fibre. It is a good source of potassium and vitamin C, which can promote wound healing and support a healthy cardiovascular system.

Cassava bread can be a tasty and nutritious option for those following a paleo or gluten-free diet. However, it is important to note that cassava flour is not strictly keto-friendly due to its high-starch content. When preparing cassava bread, it is recommended to combine cassava flour with other low-carb keto flours, such as almond flour, to reduce the overall carb content.

Is cassava keto-friendly?

Cassava is a starchy root vegetable that is cultivated in tropical and subtropical regions worldwide. It is a popular gluten-free and grain-free alternative to wheat flour, especially for those with Celiac disease or those following a paleo diet. However, when it comes to the keto diet, the answer is a bit more complicated.

Carb Content of Cassava

Cassava flour is high in starch and carbohydrates. One cup (128 grams) of cassava flour typically contains around 100 grams of net carbs, which is more than a cup of regular white wheat flour. Even half a cup of cassava flour contains 117 grams of carbs. A single tablespoon of cassava flour has 8.1 grams of carbohydrates and 7.7 grams of net carbs. This means that even in small amounts, cassava flour can contribute a significant number of carbs to your diet.

Ketogenic Diet Requirements

To maintain ketosis and keep the body in fat-burning mode on a ketogenic diet, it is crucial to limit daily net carb intake to 20-50 grams. Cassava flour can quickly exceed this limit and interfere with ketone production. For example, one medium-sized slice of cassava bread can contain up to 38 grams of net carbs. This is why cassava flour is generally not considered keto-friendly.

Cassava Bread

Cassava bread is a paleo bread recipe that can be made using a combination of cassava flour and almond flour, or cassava flour alone. When made with a mix of cassava and almond flour, cassava bread can have as little as 5 grams of net carbs per slice, which is much lower than bread made with only cassava flour. However, even with this reduction in carb content, cassava bread may still be too high in carbs to fit within the strict limits of a keto diet, depending on an individual's specific carb requirements.

Health Concerns

In addition to its high carb content, cassava also has some potential health concerns. It contains cyanogenic glycosides, which are toxic if ingested raw. Additionally, cassava can deplete and inactivate vitamin B1 in the body, increasing the risk of thiamine deficiency, which can lead to muscle weakness, memory issues, and neurological problems.

Keto-Friendly Alternatives

There are several keto-friendly flour alternatives to cassava flour, including:

• Almond flour
• Coconut flour
• Pecan flour
• Flax meal
• Sunflower seed flour

These alternatives have a lower carb content and can be used in baking and cooking without the risk of disrupting ketosis.

Cassava flour's health benefits

Cassava flour is a gluten-free, grain-free, and nut-free flour made from the entire root of the cassava plant. It is a staple food in many West African, Latin American, and Caribbean cuisines. Here are some of the health benefits of cassava flour:

Gluten-free:

Cassava flour is gluten-free, making it a great alternative for people with gluten sensitivities or disorders. It can be used as a substitute for wheat flour in baking and cooking, providing a similar texture and taste.

Low in calories, fat, and sugar:

Compared to other gluten-free flours, cassava flour has a lower fat content. It also has a lower calorie density than flours like corn, plantain, rice, coconut, sorghum, and wheat.

Rich in vitamins and minerals:

Cassava flour is an excellent source of vitamin C, containing close to the recommended daily value in just one cup. It also contains potassium, an essential mineral that helps nerve function and muscle contraction.

Offers antioxidants:

Antioxidants are essential for a healthy diet, as they may help protect your cells against free radicals and ward off diseases. Cassava flour provides antioxidants and anti-inflammatory phenolic compounds, which work together to keep your body healthy and reduce inflammation.

Complex carbohydrate:

Cassava flour is a complex carb, which means it takes longer to digest and has a slower impact on blood sugar and fat storage. This makes it a better choice than simple carbs, which can be quickly digested and stored as fat.

Contains dietary fiber:

Cassava flour is a good source of dietary fiber, with 2 grams of fiber per 1/4 cup. Dietary fiber is crucial for maintaining gut health and regulating the body's use of sugars. A diet high in fiber can also help keep you feeling full and satisfied between meals.

Safe for those with nut allergies:

Unlike other grain-free flours like almond flour, cassava flour is nut-free, making it a safe choice for individuals with nut allergies. However, it is important to ensure that the cassava flour has been processed in a nut and grain-free facility to avoid any cross-contamination.

While cassava flour has many health benefits, it is important to note that it is high in carbohydrates and should be consumed in moderation as part of a balanced diet. Additionally, raw cassava contains cyanogenic glycosides, which can turn into cyanide in the body, so it should not be consumed in its raw form.

Cassava flour substitutes

Cassava flour is a gluten-free, grain-free flour made from the root vegetable cassava (also known as yuca or manioc). It is a popular ingredient in gluten-free, grain-free, and paleo baking, and can be used as a substitute for wheat flour in recipes like bread, muffins, pancakes, cookies, cakes, and pastries. It is also a good thickening agent and can be used as a coating for meats, fish, and vegetables.

Tapioca Starch/Flour

Tapioca starch is derived from the same cassava root as cassava flour but undergoes a different processing method. It has a fine texture and is often used as a thickening agent. It can also create a smooth and chewy texture in baked goods. It is best used when combined with other flours to balance out the texture and improve the overall outcome of the recipe. It is also a good choice for those following a paleo diet.

Corn Starch

Corn starch is a budget-friendly substitute for cassava flour and can be easily found in most pantries. It has a neutral flavour and can be used as a binding agent or thickening agent in recipes. However, it has high calories and carbohydrates, so it is best used in small quantities.

Potato Starch

Potato starch is a gluten-free, high-carb, and high-fibre flour that produces a light golden brown, crispy crust when frying. It can be used as a substitute for cassava flour in tortillas, bread, frying, and thickening sauces, stews, and soups. It is heavier than cassava flour, so you will need to use less in your recipes.

Arrowroot Starch/Flour

Arrowroot starch has a similar fine texture to cassava flour, making it suitable for recipes that require a smooth and light texture, such as cakes, cookies, and sauces. It is also an effective thickening agent and can be used as a 1:1 substitute for cassava flour in most recipes.

Brown Rice Flour

Brown rice flour has a slightly nutty flavour and gritty texture. It can be blended with other gluten-free flours, such as tapioca flour, potato starch, or almond flour, to create a more well-rounded alternative to cassava flour. It is best to use a 1:1 ratio when substituting.

Sorghum Flour

Sorghum flour has a mild flavour and slightly grainy texture compared to the finer texture of cassava flour. It is a good source of dietary fibre and protein and can be used in recipes that don't require a super smooth consistency, such as bread, cookies, and muffins. It can be substituted using a 1:1 ratio, but you may need to adjust the liquid amounts to achieve the desired consistency.

Cassava bread recipes

Cassava bread is a gluten-free, grain-free, and nut-free bread that can be enjoyed by those who are gluten intolerant or allergic to grains. It is also a good option for those on a paleo diet. Here are some recipes for cassava bread that you can try:

Cassava Flour Bread

This recipe uses a combination of cassava flour, arrowroot flour, and coconut flour to create a bread that is perfect for toasting, making sandwiches, and more.

Ingredients:

• 1/2 cup warm water (around 100-110 degrees F)
• 1 package active dry yeast
• 1 1/3 cups cassava flour
• 1 1/3 cups arrowroot flour
• 3 tbsp coconut flour

Instructions:

• Combine the warm water and maple syrup in a bowl and sprinkle yeast on top. Set aside until it gets frothy, which should take about 10-15 minutes.
• Sift or stir together cassava flour, arrowroot flour, and baking powder.
• Using a box grater, grate butter into the flour mixture and incorporate. Use a fork to mash it until crumbs form.
• Add beaten eggs and yeast mixture to the flour mixture and mix until well combined. You can use a stand mixer or mix by hand.
• Add in coconut flour and mix to combine.
• Let the batter rest for about 5 minutes. Preheat the oven to 350 degrees F.
• Line a loaf pan with parchment paper and transfer the batter into the pan.
• Set in a warm place and let the bread rise for 30-45 minutes.
• Bake for 30-35 minutes, then remove from the oven and allow to cool on a rack.

Simple Country Bread

This recipe uses cassava flour to create a simple country bread that can be made into baguettes, a round loaf, or even a Bundt for party subs.

Ingredients:

• 1/4 cup very warm water + 1/2 cup warm water, divided
• 1 tablespoon maple syrup or honey
• 1 packet (2 1/4 tsp) active dry yeast
• 1 1/2 cups cassava flour
• 3 eggs, room temperature
• 1/4 cup olive oil or butter

Instructions:

• Dissolve the maple syrup or honey into 1/4 cup very warm water. Sprinkle yeast on top and mix. Allow to sit until it gets frothy and doubles in size, which can take 5-20 minutes.
• Combine cassava flour and salt in a large mixing bowl.
• In a separate bowl, whisk eggs and olive oil together.
• When the yeast is ready, add it to the dry ingredients along with the egg mixture and remaining 1/2 cup of water. Mix well.
• Let stand for 5 minutes. You will end up with something between a batter and a dough.
• Pour into an oiled and floured baguette or Bundt pan. Shape gently with a spatula. Heavily flour the top to prevent burning.
• Cover with a towel and let rise in the pan for 35 minutes.
• Bake in a preheated oven at 400 degrees F for about 30-35 minutes. Let cool on a wire rack before slicing.

Cassava Bread with Almond Flour

This recipe uses a combination of cassava flour and almond flour to create a soft and sliceable bread that is perfect for sandwiches. It is also gluten-free, grain-free, dairy-free, and paleo-friendly.

Ingredients:

• 3/4 cup cassava flour
• 3/4 cup almond flour
• 3 teaspoons baking powder
• 5 large eggs at room temperature
• 1/4 cup olive oil
• 1/4 cup lukewarm water
• 1 teaspoon garlic powder
• 1 teaspoon Italian dried herbs
• 3 tablespoons everything bagel seasoning

Instructions:

• Preheat the oven to 350 degrees F. Line a 5-inch x 9-inch baking loaf pan with parchment paper and lightly oil the paper.
• In a stand mixer or large mixing bowl, beat all the wet ingredients until light, fluffy, and whiter in color.
• Using a spatula, gently fold in the dry ingredients: cassava flour, almond flour, salt, and spices of choice. The batter should be thin and runny.
• Pour the batter into the prepared loaf pan and sprinkle everything bagel seasoning on top.
• Bake in the center rack of the oven for 40-45 minutes or until golden brown and a pick inserted in the center comes out clean.
• Cool the bread on a rack and then store it in the fridge for up to 4-5 days or freeze slices for up to 3 months.

Frequently asked questions