If you are searching for low-carb flour for snacks and other delicious delights you are in the right place to find out more. All the alternative options to wheat flour touted as healthy can be confusing at the grocery store. Is Cassava Flour Low-Carb? It's on the healthy option shelf, so you may think it will be fine. But while cassava flour is gluten-free and very versatile, it does not fit a low-carb or ketogenic lifestyle because of its high-carb content.
Join me in the discovery of cassava flour's merits and demerits. We will review its nutritional value and why it is not the best alternative to wheat flour on a low-carb diet. We will also explore healthy low-carb-friendly cassava flour substitutes. Ready for the learning adventure? Let's go!
Table of Contents
What Is Cassava Flour?
Cassava flour is a smooth, fine, powdery white flour with a nutty flavor. It is made from the cassava plant, a starchy tuberous root vegetable found in many different parts of the world, and especially well known in traditional dishes in South America. The cassava root is ground into a fine powder to produce cassava flour, a great gluten-free option famous for baking or adding to meals as a thickening agent.
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Cassava Flour Benefits
When compared to regular flour, cassava flour can be considered a healthy alternative. As well as being gluten-free, it has plenty of health benefits, like:
- Contains resistant starch: Resistant starch is like soluble fiber. When it reaches the digestive tract it acts as a prebiotic (food for the gut microbiome). Adding foods rich in resistant starch to your diet can reduce the risk of metabolic syndrome, improve your blood glucose and insulin levels, and control your appetite.
- Enhanced immune function: Due to its high amounts of vitamin C, cassava can help reduce inflammation (since it's an antioxidant), thus boosting immune function. It can also stimulate collagen production.
- High in fiber: Although cassava is not a carb with the highest dietary fiber content, it still offers a decent amount that can help improve digestion and bowel movements.
Is Cassava Flour Low-Carb?
No, cassava flour is not low-carb. Half a cup of cassava flour contains 117 g of carbs, which is not a suitable option for a strict low-carb diet. A low-carb diet emphasizes the reduction of carbohydrate intake while maximizing healthy proteins, fats, and fiber. A strict low-carb diet recommends 20-50 g net carbs per day. Cassava flour is a high-carb ingredient and does not fit with a low-carb diet. Check out this guide on Understanding Carbohydrates for Dieting for more details.
How Many Carbs in Cassava Flour?
A half cup of cassava flour offers 117 g net carbs. From one tablespoon, you get 8 g net carbs. Unless you use negligible amounts of the flour, it is not ideal for a low-carb diet.
The idea of a low-carb diet is to limit carbs like sugars and starch which can spike blood sugar levels. Cassava, from which cassava flour is derived, is a starchy root vegetable that retains its high carbohydrate content even when processed. Therefore, it is not low-carb friendly. Read my guide on Beginning a Low-Carb Diet for the nitty-gritty of low-carb eating.
Understanding Net Carbs and Daily Carb Limits
A keto diet is centered around metabolic adaptation. When the body doesn't get the regular sugar supply, it digs into fat reserves to produce energy. In the energy production process, ketones are formed, and your body goes into a ketosis state.
Monitoring carb intake is crucial on a keto diet. By carbs I mean Net Carbs which are Total Carbs minus the Fiber Content (and sugar alcohols). Since the body does not absorb or metabolize fiber or sugar alcohols, you don't need to count them towards your daily carb intake. They pass through your digestive system without impacting your blood sugar levels.
To calculate Net Carbs:
Net carbs = total grams of carbs - fiber
It is important to note that recommended carb intake varies from person to person, depending on factors like weight, height, age, activity levels, and dietary goals. Consult a health or nutritional professional to find out your suitable carb intake.
Nutritional Information of Cassava Flour
To better understand cassava flour carb count and why it's unsuitable for a low-carb or keto diet we must analyze its nutritional value. According to the USDA, half a cup of cassava flour (142 grams) contains the following nutrients:
| Nutrient | Amount |
|---|---|
| Calories | 510 |
| Carbs | 124grams |
| Fiber | 6.8grams |
| Net carbs | 117.2grams |
| Proteins | 1.3grams |
| Fats | 0.7grams |
In addition, cassava offers several essential vitamins and minerals, like vitamin C, copper, thiamine, folate, vitamin B6, and potassium.
Can I Use Cassava Flour on a Low-carb Diet?
As mentioned above, cassava flour is not really low-carb, with only half a cup offering a whopping 117 g net carbs. However, if you are on a more lenient low-carb diet there may be slight wiggle room for you to incorporate it, as long as you are careful about the other foods you add throughout the day.
I would not recommend using cassava flour on a strict low-carb diet with a limited daily carb intake of 20-50 g net carbs. Half a cup exceeds your daily carb allowance by far unless you reduce the portions to 6 tablespoons or less.
Can I Use Cassava Flour on A Keto Diet?
Technically, cassava flour has no place on a keto diet because of its high-carb content that goes beyond the recommended intake for a strict keto diet (20-50 g). However, if you are a keto dieter who simply loves cassava flour, there may be a chance for you to add it to your diet without compromising your ketosis or throwing you off your daily carb limits.
The secret is to reduce the portion size. So, instead of having half a cup, you may be able to use one tablespoon of cassava flour on a keto diet. One tablespoon of cassava flour (9.3 grams) has 8.1 grams of carbohydrates, 0.4 grams of fiber, and 7.7 grams of net carbs.
So, while cassava flour may not be the best keto-friendly flour, you may be able to use it in small amounts (like a thickening agent). Remember that you will probably need to adjust other food options throughout the day to avoid a carb spike.
Cassava Flour Substitutes
Here are some great alternatives to cassava flour that do fit into a low-carb ketogenic diet and can make delicious gluten-free meals.
Almond flour: Almond flour is made by grinding almonds, which are incredibly low-carb and high in healthy fats. The flour has a nutty flavor, perfect for baking cookies, pancakes, or muffins. You can also make low-carb desserts with almond flour.
Flaxseed meal: This is an excellent choice if you want snacks that don't cause blood sugar spikes. Flaxseed meal is made from ground flaxseeds. It is rich in fiber and healthy fats. Its nutty flavor and chewy texture make it perfect for baking or adding to a keto-friendly meal.
Coconut flour: Coconut flour is a popular wheat flour alternative. It is made from ground coconut meat, which has low carb levels and high fiber and fat content. Many people love its delicious aromatic flavor that remains potent in baked goods like bread, cookies, and cakes. The only issue with coconut flour is that it absorbs a lot of liquid, so you will have to adjust accordingly in different recipes.
Sunflower seed flour: If you need a gluten-free cassava flour alternative with a nut-free flavor, sunflower seed flour is your best bet. It is made from ground sunflower seeds, which are low in carbs and a rich source of proteins and healthy fats. Its mild flavor is suitable for different baking recipes.
Bottom Line: Carbs in Cassava Flour Mean It Is High-Carb
Even though cassava flour is an excellent substitute for those who need a gluten-free alternative or have gluten sensitivity, it does not fit a low-carb or ketogenic diet. Now that you know, next time you are shopping for groceries, you should quickly pick low-carb options, like almond flour or flax meal. No more confusion on the flour aisle, typing: Is Cassava Flour Low-carb? or is Cassava Flour Keto-friendly? into your search engine!
If you are a die-hard cassava flour fan on a low-carb or ketogenic diet, use super-small portions (a tablespoon or less) to maintain ketosis or your daily diet plan. Also, remember that everyone has different carb needs. So, if you are unsure how many carbs you need a day to stay in ketosis, consult with a health professional. Once that is established, it can be easier to determine how much cassava flour you can have without affecting ketosis.
FAQs
No, you cannot use cassava flour in large quantities since it's high in carbs. However, you may be able to include a small portion of cassava flour without affecting your ketosis levels.
Great keto-friendly flour alternatives are chia seed flour, coconut flour, almond flour, flaxseed flour, lupin flour, and konjac flour.
Yes, half a cup of cassava flour contains 117 grams of carbs, making it a high-carb option. So, if you follow a keto diet, you may need to have it in moderation or avoid it altogether.
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