Advisory

Tapioca starch

Tapioca starch is a gluten-free product derived from the root of the cassava plant, widely used in culinary arts and the food industry. It is rich in carbohydrates and provides a quick source of energy, but on the other hand, it is low in proteins, vitamins, and minerals. Tapioca starch is also low in fiber, which means it does not significantly influence the feeling of fullness and may contribute to an excessive intake of calories.

From a health and nutritional perspective, tapioca starch is suitable for individuals with celiac disease or gluten sensitivity, as it is completely gluten-free. It is also easily digestible, making it suitable for individuals with a sensitive digestive system. However, due to its high carbohydrate content and low fiber content, excessive consumption can lead to weight gain and issues with blood sugar regulation. Therefore, it should be consumed in moderation and as part of a balanced diet.

Good day, Mr. Jelínek,

I use tapioca starch for thickening or make pudding for my son with tapioca pearls, believing it is a starch beneficial for the intestines. The internet says it contains resistant starch, while some sources claim it does not due to processing. So, is it more suitable to use potato starch if I want to support intestinal bacteria? And is it true that cooking oats, rice, or potatoes and letting them cool down before consuming them cold increases the intake of resistant starch? The ZOF application does not calculate this for me, so is it more certain to use potato starch or juice from raw potatoes?

Thank you for your response.

Tapioca starch contains a minimal amount of resistant starch due to the technological processing of the raw material. If you are targeting the prebiotic effect of the diet, use either potato starch (the most advantageous is pressed potato juice) or focus on the complexity in choosing fiber-rich foods.

Heat treatment changes the structure of starch; after cooling the food, the content of resistant starch is always higher. In this respect, it is more advantageous to consume heat-treated foods cold, but in practice, this rule is applied very rarely. For this reason, we did not include the function of calculating resistant starch in relation to heat treatment of food in the ZOF application, as it does not have broader practical application.

Hello,

how do you view starches in children's diets? Commercially prepared baby foods often contain corn starch. Should we completely avoid it? Is tapioca starch a "better" alternative?

Starches are primarily used as thickeners in baby foods. It is not absolutely necessary to avoid them; they are safe for healthy individuals, but they do increase the caloric and glycemic value of the food. If you find a baby food made from ingredients whose quality meets your expectations and without added starch, it will always be a better choice.

Questions answered by

Mgr. Martin Jelinek
Lecturer and author of the educational system

Nutrition educator, lecturer, and author of the educational system and the ZOF learning application.

Mgr. Martin Jelínek has been systematically involved in nutrition education since 1999. He is the founder of ATAC, the educational company behind NutriCourses, and the author of an educational system focused on nutrition, healthy lifestyle, and the practical application of nutrition knowledge.

He graduated from the Faculty of Science at Masaryk University in Brno. Throughout his professional career, he has combined nutrition, education, and the practical application of acquired knowledge. His educational system also includes the ZOF (Zone of Optimal Functioning) learning application, where students turn theory into practical work with meal plans.

In 2007, he launched the first intake of a six-month course focused on the education of nutrition advisors. Over time, this course became the foundation for the further development of the educational system and a range of specialised courses.

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