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Tapioca is a starch extracted from the storage roots of the cassava plant. It is a white, starchy powder with a mild flavor and chewy texture. Tapioca is used in a variety of cuisines around the world, including Asian, Latin American, and Caribbean cooking.

Healthy or not

Tapioca is a good source of carbohydrates and energy, but it is low in protein, fiber, and other nutrients. It is also gluten-free, making it a good option for people with celiac disease or gluten intolerance.

However, tapioca is also high in calories and can be a source of added sugar when it is used in processed foods or desserts. It is important to consume tapioca in moderation and to choose healthy preparations, such as steaming, boiling, or grilling, over frying.

Safe or not

Tapioca is generally safe for most people to consume. However, raw cassava root contains toxic compounds called cyanogens. These compounds can be removed by cooking, peeling, and soaking the cassava root. Tapioca flour is made from cooked and processed cassava root, so it is safe to eat.


Tapioca is used in a variety of dishes, including:

Puddings and desserts
Soups and stews
Bubble tea
Tapioca pearls (used to make tapioca pudding and other desserts)
Thickening agent for sauces and gravies
Gluten-free baking
Breadings and coatings for frying


There are a number of substitutes for tapioca starch, including:

Arrowroot powder
Potato starch
Cassava flour
Rice flour

The best substitute for tapioca starch will depend on the specific dish you are making. For example, cornstarch is a good substitute for tapioca starch in sauces and gravies, but it will not produce the same chewy texture in tapioca pearls.

Here is a table summarizing the pros and cons of tapioca starch and its substitutes:
Starch Pros Cons
Tapioca starch Gluten-free, good source of carbohydrates and energy High in calories, low in nutrients
Cornstarch Gluten-free, inexpensive, easy to find Stronger thickening power than tapioca starch, can be grainy
Arrowroot powder Gluten-free, flavorless, easy to digest More expensive than cornstarch
Potato starch Gluten-free, good thickening agent for sauces and gravies Can be heavy and dense
Cassava flour Gluten-free, good source of carbohydrates and fiber Can be gritty or bitter
Rice flour Gluten-free, versatile Can be dry and crumbly

Overall, tapioca starch is a safe and versatile ingredient that can be used in a variety of dishes. However, it is important to consume it in moderation and to choose healthy preparations.

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