Cassava flour, derived from the roots of the cassava plant, has become popular as a gluten-free substitute for wheat flour. Its neutral flavor and good binding properties allow the product to be used in a variety of dishes – from flatbreads to desserts.
However, despite its culinary merits, it is important to consider the high carbohydrate content and moderate glycemic index, which limits the use of cassava flour in certain diets, including keto.
The mineral and vitamin content includes small amounts of calcium, potassium, and B vitamins.
Nutritional Value
In 100 g of cassava flour, there are about 330 kcal, 1 g of protein, 0.6 g of fat, and up to 78 g of carbohydrates. The product contains almost no protein or fat, making it less nutritious compared to almond or coconut flour.
The glycemic index of cassava flour is around 45-50, indicating a moderate level of impact on blood sugar. However, due to its high carbohydrate content, the glycemic load is quite high.
For strict keto, cassava flour is not suitable, as it can quickly kick you out of ketosis. However, in moderate amounts (30-50 g per day), it can be used to diversify the diet, especially when combined with low-carb ingredients.
It is well-suited for making:
- flatbreads – a gluten-free alternative to bread or a base for pizza;
- pies – with meat or vegetable fillings;
- desserts – cookies, muffins, or other sweet dishes with low-carb sweeteners.
Thus, cassava flour is a convenient product for gluten-free baking, but when following a keto diet, it requires strict portion control due to its high carbohydrate content.
