How to include tapioca in a weight loss diet

More and more tapioca has gained space on the menu of people who care about following a balanced diet, and even in the daily lives of those who are on a diet to lose weight. But of course, to ensure that the delicacy offers health benefits, one must know how to consume it.

Functional nutritionist Helouse Odebrecht explains that tapioca is a preparation widely used in northern and northeastern Brazil, made from sweet manioc flour (derived from cassava). "It has been used today, and more nationally recognized, as a substitute for bread, as it is a gluten free food," he says.

Can Tapioca be consumed on a weight loss diet?

Tapioca has been very successful among people who follow a healthy diet mainly because it does not contain gluten. But who wants to lose weight should not overdo it and should pay attention to some points.

Tapioca is a source of carbohydrate of medium to high glycemic index, ie has the ability to increase glucose quickly in the blood. It may be indicated in a diet for weight loss, but with adequate amounts for individuals ?, highlights Helouse.

The nutritionist explains that it can be used for breakfast or afternoon snack. For weight loss, it is important to avoid it at night due to its glycemic index. The amount should be adequate for each individual, about 2 to 3 tablespoons are ideal portions for weight loss, he says.

Also read: 12 Steps To Weight Loss Without Radically Changing Your Routine

Another direction of the professional is, when preparing tapioca, replace a tablespoon with chia, flaxseed or amaranth flakes, to include more fiber and reduce the glycemic index of the dish.

Benefits of Tapioca

Helouse stresses that tapioca is a source of complex carbohydrate (derived from cassava, which is a root that provides energy for the body). "It is a good source of carbohydrate and has one of the benefits of not containing gluten and thus having a slightly better digestion for people who have intolerance to this protein (gluten)," he says. Know, then, the main advantages of tapioca consumption:

1. Does not contain gluten. Therefore, it is a good alternative for those who have intolerance or for those who simply avoid this protein.

2. Provides power. By having medium to high glycemic index, it offers energy faster to the body, making it a good pre-workout option.

3. Can replace bread. As a carbohydrate source, you can substitute bread for breakfast, for example, to vary the menu (and with the advantage of not containing gluten).

Read also: Chia: the nutrient-filled seed that has satiety and anti-inflammatory action

4. It is free of sugars and fats. It is made from flour and water, so it has no sugar or fat.

5. It is practical. It is easy to make tapioca at home and then even simpler to assemble it with the chosen filling.

6. Offers countless possibilities. The fillings for tapioca are endless. Just use your creativity. But of course, those who want to lose weight should always opt for healthy foods. It is also possible to turn tapioca pasta into pancakes and even minipizzas.

Fillings lights for tapioca

Below, Helouse suggests some combinations of ingredients to make a healthy tapioca:

1. Skinny cheese (cottage or buffalo ricotta) with arugula and olive oil.
2. Unsweetened strawberry jam with chia and coconut.
3. Baked banana with cinnamon.
4. Scrambled egg with tomato and oregano.
5. Tuna or sardine pate with carrot and beetroot.

“Avoid calorie and high sugar or fat fillings like condensed milk, Nutella, fatty meats, etc.,” the nutritionist advises.

Read also: Golden Flax: A Great Ally of Health

How to make tapioca at home?

In addition to the possibility of making tapioca pasta at home, you can find ready-made pasta on the market (only for you to put in the pan and assemble with its filling). Helouse points out, however, that some ready-made tapioca have preservatives, which are chemical additives. Therefore, attention is required at the time of purchase.

It is recommended to make tapioca at home. Below, nutritionist Helousa explains how:

Ingredients:

• 500g sweet sprinkles
• 3 cups of water
• 1 teaspoon salt

Method of preparation:

1. Place the sprinkles in a bowl and gradually add 300 ml of water.
2. Mix with hands.
3. Sift the already sprinkled powder into small portions.
4. Once sifted, heat a teflon pan.
5. Place the sifted dough just enough to cover the pan, making a very thin circle-shaped dough like pancake.
6. Leave for a few minutes until it comes out of the frying pan, and flip over like an omelet.
7. After a few minutes, it is ready to fill.

Tapioca Recipes to Try at Home

Besides the traditional tapioca that you can fill according to your preferences, there are other gluten-free recipes that also take tapioca in the preparation and are very tasty. Check out some and try:

Tapioca Cheese Bread

Sweet Tapioca Dessert

Tapioca pancake

Mexican Tapioca

Tapioca Dadinho

Stuffed tapioca boat with salmon and cream cheese

Tapioca Lasagna and Beef Jerky

Finally, remember that although tapioca is a healthy and delicious food, it should be consumed in moderation. After all, nothing in excess is good for the body!

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