Is Tapioca Flour Low FODMAP?
Tapioca flour or otherwise known as tapioca starch comes from the cassava plant and is low FODMAP at servings below 2/3 cup. Keep in mind that although tapioca flour is made from the cassava plant, it’s not the exact same as cassava flour. They both are made from cassava but are created using different processes and different parts of the plant.
How Is Tapioca Flour Made?
Like most flours, making tapioca flour isn’t an incredibly difficult process, but can take effort. Basically, the cassava root is peeled, washed, and then chopped up into smaller pieces. Then it’s finely shredded into a pulp that is washed and spun until it’s mostly only water and starch. This solution is dried, leaving only starch or flour.
Tapioca Flour Substitutes
Maybe you don’t have tapioca flour or are looking for other alternatives. These are some great substitutes for tapioca flour, they may not all be low fodmap!
Cornstarch
Cornstarch is a usable substitute for tapioca flour, but it can create a much thicker solution when mixing. So if you’re using it as a substitute, you should use half as much tapioca flour used. It’s also gluten-free and low fodmap, making it a great substitute to adhere to your gluten or fodmap-free diet!
Cassava Flour
Unsurprisingly, cassava flour makes a great replacement for tapioca flour. Being made from the same plant makes them closely identical while cassava flour has more fiber and a slightly nuttier taste.
All-Purpose Flour
All-purpose flour can be a substitute for tapioca flour in a 1:1 ratio. Although all-purpose flour takes slightly longer to cook properly, if substituted then the cooking time should be adjusted slightly. As opposed to other flours listed, all-purpose flour is made from wheat and does contain gluten.
What Does Tapioca Flour Do In Baking?
Tapioca flour has a few uses in baking and reasons why it’s used.
One example of why tapioca flour is useful is when it’s used as a thickening agent. While tapioca flour is called flour, it’s technically starch. Like most starches, it can easily make your recipe thicker and less runny, turning a liquid into more of a “goop”.
Another great use is to create a glossy appearance. Unlike cornstarch, which adds a bland matte finish, tapioca starch will give a nice gloss and shine finish.
It can also be used to improve structure and texture. Tapioca flour can turn baked goods into a richer and chewier treat than they were without it. It has a similar binding effect that wheat would but without gluten, ensuring your goods stick together securely. This perfect structure and texture are only achieved if the right ratio of tapioca starch is being used, so make sure your measurements are precise!
Tapioca Flour vs Cassava Flour
As tapioca flour and cassava flour are made from the same plant, they have plenty of similarities as far as their use. There are some slight differences such as cassava flour having more fiber and a nuttier taste, but that’s mostly it. Either tapioca or cassava starch can be used as a thickening agent for whatever you’re cooking.
Is Tapioca Flour Keto
There are quite a few articles saying tapioca flour is and isn’t keto. The problem here is that it’s not a simple yes or no, tapioca flour is keto as long as you avoid carbs in later meals and limit how much you have. There are roughly 6g of carbs in 1 oz. of tapioca flour, making it keto as long as you limit consumption.
Is Tapioca Flour Healthy
Like many foods, there are upsides and downsides to tapioca flour. Some of the primary concerns for many people pursuing a healthy diet are limiting cholesterol and saturated fat. That being the case, tapioca flour is healthy as it’s low in both dietary cholesterol and saturated fats. It also doesn’t contain many nutrients, providing little positive value to a diet. A common reason tapioca flour has become popular is because of its gluten-free status as flour/starch.
Is Tapioca Flour High In Histamine
Tapioca flour is low in histamine and is safe to eat for those who are sensitive to histamine foods. In fact, there are plenty of low histamine flours, making it easy to find a low histamine flour for your recipe.
How Long Does Tapioca Flour Last
Tapioca flour or tapioca starch lasts a fairly long time like the shelf life of most flours on the market.
Typically, tapioca flour will last as long as a year before beginning to expire. The shelf life depends on where you store it as well since it will hold up better if stored in a cool dry place.
If there is any question on whether your tapioca powder has gone bad or if there is a hint of a bad smell, don’t use it and throw it out!
How To Store Tapioca Flour
Like most flours, tapioca flour should be stored in a cool dark place. If the flour you buy comes in an un-sealable package like many flours, it would be best to put it into a container that is airtight. I recommend anything like these Rubbermaid containers as they’re BPA-free and create an airtight seal.
Tapioca Flour Glycemic Index
The glycemic index of tapioca starch or tapioca flour is 67, putting it in the mid to high range.
Tapioca flour should definitely be avoided if you’re looking to keep your blood sugar low and encourage weight loss.
