Yuca, also known as cassava, manioc, or Brazilian arrowroot, is a starchy tuberous root vegetable widely cultivated in tropical and subtropical regions worldwide. It's a staple food for an estimated 500 million people. The cassava plant, Manihot esculenta, is native to South America, specifically western Brazil, and was brought to Hispaniola and the Caribbean by the natives of this region.
What is Yuca?
Yuca is a long, dark golden brown root that faintly resembles a potato or sweet potato. It's a common plant in the tropics because it doesn't require set seasons, and therefore can be planted and harvested about twice a year. The roots can grow to be up to three feet long but, more commonly, are up to 12 inches in length. Yuca plants require well-drained soils, which makes them drought tolerant. The older the root, the starchier it will be.
Under the dark brown skin, you will find bright white flesh. This starchy vegetable is fantastic fried, steamed, baked, and fermented. Raw yuca contains a natural type of cyanide called cyanide glucosides that are found in the starch of the roots. There are two main types of cassava, a bitter and a sweet variety, and it is from the bitter variety that yuca and tapioca flour are usually made. When you are preparing yuca for yourself, make sure to peel the skin, soak the yuca pieces in water, and cook the yuca thoroughly until it is soft and tender.
Nutritional Value of Yuca
Yuca is the third most important starch in the world, behind rice and corn. Comparing yuca to pasta, yuca is 38% carbohydrates compared to pasta's 25%. The root has around 198 calories per 100 grams, and 84% of those calories come from starch.
Yuca has many nutrients that are beneficial for your body. Yuca is very high in Vitamin C, with 20% of your daily value coming from only 100 grams of cooked yuca. Yuca also has a significant amount of potassium and copper, which are good for muscle function and health. Yuca is a great source of resistant starch for digestion and also is a good way to stabilize blood sugar. 100 grams of yuca contain 1.4g of protein, and 159 calories. Its main minerals are 14 mg of sodium, and 16 mg of calcium.
Read also: Weight Loss with Yuca
Yuca in Cuisine
Yuca is a versatile ingredient used in various dishes. It can be boiled (yuca hervida with onion or with garlic sauce), fried (yuca fries or yuca mofongo), and baked (pastelón de yuca). It is also a common addition to soups and stews. Yuca flour (cativía) is used to make yuca empanadas.
One of the most delicious ways to prepare and eat yuca is by frying it. You can make yuca frita by simply peeling your yuca, cutting it into fry-shaped pieces, and soaking it until your oil is hot. Fry your yuca pieces until they are crispy and slightly brown. If you really want extra luxurious yuca frita, then make sure to twice fry the pieces.
Yuca is actually the base of tapioca, and while using tapioca flour is not the same as yuca four, they do come from the same root. One of the best ways you can enjoy yuca in its baked form is through Brazilian pao de queijo recipe. Somewhat like butter mochi in texture, a Filipino cassava cake recipe actually uses neither yuca flour nor tapioca to achieve its signature texture and flavor. Boba pearls are made out of tapioca and tapioca flour that is derived from yuca starch. Tapioca flour comes from the pulp of the yuca plant while cassava flour is made from the entire root.
Is Yuca Keto-Friendly?
No, cassava isn’t a suitable choice for the keto diet. Cassava flour is high in carbs, and consuming cassava-containing foods can quickly exceed your daily net carb count, which can interfere with ketone production and may inhibit or slow down ketosis. To maintain ketosis and keep your metabolism in fat-burning mode, limiting your daily net carb intake to 20 to 50 grams is crucial. One handful of cassava chips typically has around 20 net carbs, and one medium-sized slice of cassava bread can contain as much as 38 grams of net carbs. Cassava isn’t considered a low-carb ingredient.
Cassava is a significant source of carbs and can spike insulin and blood sugar levels. This can contribute to weight gain, inflammation, and hormonal imbalance, and may increase the risk of metabolic issues. Cassava has a glycemic index of 94, leading to high spikes in blood sugar and insulin.
Read also: Easy Low-Carb Cheese Crackers
Keto-Friendly Alternatives to Cassava Flour
If you're following a keto diet, there are several low-carb flour alternatives you can use for baking:
- Almond flour: A quarter cup (28 grams) of almond flour contains less than three net carbs.
- Sunflower seed flour: Contains only around two net carbs per quarter cup.
- Pecan flour: Low in net carbs, with a fine texture and nutty flavor.
- Coconut flour: Contains around four net carbs per quarter cup.
- Flax meal: Has a net carb count of zero.
Keto-Friendly Vegetables
It’s a common misconception that you can’t eat a lot of vegetables while on a keto diet. In fact, you can and should eat plenty of vegetables! They contain all kinds of nutritious stuff, including antioxidants, vitamins, and minerals like potassium, and calcium. But not just any vegetables will do. Some are high-carb foods with high-sugar / natural sweeteners / glucose (Hint: most root vegetables, like carrots, beets, yams, butternut squash, parsnips and turnips are starchy vegetables and have high carb counts). Avoid those veggies and focus your sights on ketogenic diet-friendly selections.
The best keto vegetables tend to grow above-ground. Vegetables that grow under the ground-generally, root veggies-are highest in starch. Although the ultimate goal is to avoid veggies with a high starch content, it is permissible to consume vegetables that have a slightly higher-carb count. Here are some of our favorite keto approved vegetables, based on their net carbs per 100 gram serving size:
- Asparagus: 1g
- Spinach: 2g
- Swiss Chard: 2g
- Celery: 2g
- Lettuce: 2g
- Avocado (technically a fruit): 2g
- Cabbage: 3g
- Green Olives: 3g
- Cucumber: 3g
- Cauliflower: 3g
- Zucchini: 3g
- Tomato: 3g
- Green Pepper: 3g
- Red Pepper: 4g
- Broccoli: 4g
- Brussels Sprouts: 5g
- Green Beans: 5g
Vegetables to Avoid on Keto, based on their net carbs per 100 gram serving size:
- Rutabaga: 6g
- Artichoke: 6g
- Celeriac: 6g
- Onion: 8g
- Peas: 9g
- Beetroot: 7g
- Butternut Squash: 10g
- Parsnip: 13g
- Potato: 15g
- Corn: 16g
- Sweet Potato: 17g
- Yam: 24g
- Cassava (Yuca): 36g
Read also: Keto Calorie Counting: A Detailed Guide