Can I eat cassava on keto?

In this article, we are going to discuss and answer the question “Can I eat cassava on keto?”. I will also define cassava, its nutritional information, and that for cassava flour. I will also talk about starchy vegetables and some alternatives to cassava with some recipes.

Can I eat cassava on keto?

No, you can not eat cassava on keto. It is far too high in carbs to be consumed on a keto diet. There are 38 grams in a 100 grams serving of cassava.

What is cassava?

Cassava is a starchy root vegetable with a nutty flavor. Cassava is nutrient-dense food rich in carbs. It contains some extreme drought-surviving abilities which withstand extreme conditions. 

It can be eaten as grated flour or just grilling it. It should not be consumed raw for it may be poisonous.

What are the nutritional benefits of cassava?

In 100 grams of cassava there are the following:

  • Calories 159 calories
  • Total Fat 0.3 grams
  • Saturated fat 0.1 gram
  • Cholesterol 0 milligrams
  • Sodium 14 milligrams
  • Potassium 271 milligrams
  • Total Carbohydrate 38 grams
  • Dietary fiber 1.8 grams
  • Sugar 1.7 grams
  • Protein 1.4 grams

It is rich in carbs, calories, and potassium. It is rich in Vitamin C which provides 34% of the daily value. Vitamin C is an antioxidant that helps the immune system fight infection.

Why is cassava not keto suitable?

The simple answer would be the carbs content. Cassava contains a whopping 38 grams of carbs in a 100 grams serving. For keto followers, it posts a big no. Keto dieters limit their carbs to 20-30 grams of carbs per day. 

Having that in mind, eating cassava would help you get out of ketosis. Your body would no longer be burning fat for energy and getting the energy from carbs.

What are starchy vegetables?

Starchy vegetables are vegetables that are rich in starch. Starch is a carb that breaks down into glucose that the body uses as energy. 

Starchy vegetables are low in fiber content and high in carbs. Some of these vegetables are corn, white potatoes, peas, sweet potatoes, beets, acorn starch, butternut squash, turnips, and carrots. 

Starchy vegetables are rich in vitamins and minerals. They also contain antioxidants that fight off free radicals. They are beneficial to the eyes, heart, immunity, bones, and skin.

The bad news is that starchy vegetables are non-keto-friendly. They pack a hefty amount of carbs that would put your body out of ketosis. 

What about cassava flour?

Cassava flour is made from cassava. Cassava is grinded and made into flour. 

The nutritional information of 100 grams serving of cassava flour contains the following:

  • Energy 344 kcal
  • Protein 3.12 grams
  • Total lipid (fat) 0 grams
  • Carbohydrate 87.5 grams
  • Fiber, total dietary 9.4 grams
  • Sugars 0 gram

Cassava flour contains more calories, protein, and carbs. Cassava flour is still off limits. Instead, you can use a much lower alternative for low carbs flour. 

Some of these flours include almond flour, coconut flour, and flaxseed flour. Almond flour is the lowest in carbs among them all.

What are some alternatives to cassava?

There are some options you can consider that will save up the carb load instead of the starchy vegetables. 

Turnip

Turnip is a root vegetable that is similar to cassava minus the high carbs content. It contains 6 grams of carbs in a 100 grams serving. Almost 6 times fewer carbs than cassava. You can slice them up and add them to your dishes, especially salads. 

This recipe provides a variety of ingredients. It includes eggs, turnip, pickles, mayonnaise, mustard, pickle juice, salt, and pepper.

It contains only 4 grams of net carbs. Such a low carbs count. You can find the recipe here.

Fennel root

Fennel contains a low carbs count. It contains 3.7 grams of net carbs. It is similar to celery but blown up. You can roast them with some herbs and enjoy the crunch. 

You can also enjoy them with parmesan. You can check this recipe here for the roasted fennel. If you are craving the parmesan flavor you can check it out here

Also, fennel goes great with chicken or fish if you are making gratin with only 7 grams of net carbs. It is creamy and rich, you can find the recipe here.

Conclusion 

In this article, we discussed and answered the question “Can I eat cassava on keto?”.I also defined cassava, its nutritional information, and that for cassava flour. I also talked about starchy vegetables and some alternatives to cassava with some recipes.

References 

https://pubmed.ncbi.nlm.nih.gov/25547914/
https://fdc.nal.usda.gov
https://www.healthline.com/nutrition/cassava#benefits