Gluten-free and fat-free, tapioca gained fame in Brazil. However, a little caution is needed in its consumption, as the darling of many diets have a lot of carbohydrates. The secret is in the fillings.
Tapioca, or tapioca pancake, is a typical Brazilian dish, discovered by indigenous peoples, and commonly found in the north and northeast of the country. It is a national success, in part because it does not have gluten and because it was elected one of the main substitutes for the Brazilian bread, or “French bread,” as it is called. Now, tapioca conquered all regions of Brazil.
Tapioca is a product derived from the cassava (manioc), which when brought to the fire becomes a kind of pancake or crepe dry. It has on average 240 calories per 100 grams of gum, provided virtually by high glycemic carbohydrates. It is low in fiber and has a low content of nutrients: (3% calcium, 1% magnesium, less than 1% iron and sodium-free), explains Nutritionist Claudia Lima.
When we speak about diet, we speak about Tapioca. But will it even help you lose weight? The high carbohydrate content is considered an energy source and can fit into a weight loss diet, since it is consumed in moderation and with addition of fibers such as chia seeds and linseeds. And as to replace the everyday rolls, Nutritionist Claudia Lima thinks that you can do it, but it's good also to vary with other carbohydrates such as whole wheat bread, granola and oatmeal. This way, the diet won’t be monotonous!
And attention to the fillings! This is the secret tapioca!
You shouldn’t choose tasty but fatty toppings such as curd cheese, bottle butter, grated coconut or condensed milk. The tip is to opt for cottage cheese, scrambled eggs, natural jams, coconut oil, etc.
Diogo Sclebin, a Brazilian athlete competing in Triathlon in the Rio Olympic Games, sent us a tip of his favorite Tapioca recopies. See the video below.
The nutritionist explains that Tapioca can be a good choice before physical activities because of the amount of carbohydrate. But the ideal thing is to always associate it with a fiber and a filling of a good source of fat, such as olive oil, coconut oil, peanut butter or cocoa, which help to reduce the high glycemic index of Tapioca and that may cause lack of energy during training.
Tapioca has no restriction, but in the case of diabetes, consumption should be done carefully and under guidance, as well as for those who want to lose weight. Always consult your family doctor.
How to prepare Tapioca? See the Tips!!
To prepare tapioca, you will need a shallow frying pan and a sieve.
Separate 2 soup spoons well filled and sieve half of it on the frying pan, spreading the gum on the surface of it in a uniform way. Sprinkle a handful of chia seeds or linseeds, and also sprinkle a little salt; cover with the other half of the gum.
When the edges begin to detach, turn the tapioca and let it release itself from the frying pan. Then, put it in a dish. That is the basis of all tapioca.
SUGGESTED LIGHTWEIGHT FILLINGS:
1 – Cheese made from buffalo milk (sliced) and seedless tomatoes (chopped), a little olive oil, and some basil;
2 – Shredded chicken paste with coriander and tofu mayonnaise.
3 – Shredded chicken breast with sliced olives, with light curd or ricotta cheese.
4 – Scrambled Eggs, light curd cheese, sliced tomatoes, parsley and onions;
5 – Cheese and tomatoes. Light ricotta or mozzarella cheeses are rich in calcium and protein, and tomato slices guarantee the antioxidants. And you can put some fresh basil in it, too;
6 – Tuna fish, which is rich in omega 3. Mix it with light mayonnaise, and add some parsley;
7 – Zucchini with cottage cheese. Bake the zucchini before filling it.
8 – Bake bananas in a microwave oven. Cut them in not very thin slices and bake them from 30 to 40 seconds. Sprinkle with cinnamon and a little cocoa. Use it in the tapioca filling.
Absolutely delicious. Mouth-watering, right? Diversify the fillings and savor this delight that came to supercharge our diet. The Famous Tapioca! Kisses.
