Cassava Root / Yuca Benefits (According to Ayurveda)

CLINICAL AYURVEDIC REVIEW

Cassava is a starchy root with a soft, mild nature. Its mildness grounds the nervous system and calms the mind. Not too heavy, not too light, you'll feel satisfied and soothed after eating cassava.

Although it isn't sugary tasting, its inherent sweet taste is suitable for desserts. It is bland but slightly bitter tasting - hinting at its anti-inflammatory qualities. Its mild earthy taste is even more gentle and subtle than a potato - making it highly versatile as both a savory starch for dinner, or in dessert cakes and cookies.

Also known as yuca (pronounced with a long u as in the word you), cassava is a starchy tuber in the Euphorbiaceae family. It should not be confused with yucca (pronounced with a short u as in the word yuck) - which has two c's and is a member of the asparagus family.

The flesh of raw cassava root is light in colour and has a grainy texture, which softens with cooking. Cassava is also used to make tapioca, testifying to its gooey (demulcent) nature when boiled. Due to its demulcency, it is a frequent gluten free substitute in baking.

Note: The biocharacteristics of cassava changes depending on how you cook them. When boiled, ground into a flour, or mashed cassava has a smooth consistency, more gooey and moist. When baked or fried, cassava becomes more rough, and dry, with fibrous strands.

Cassava root adopts the flavours it's cooked with, making it a useful starch to bulk up soups and stews. It is the main thickening agent in the Nicaraguan seafood stew, Run Down, where it readily absorbs the tropical flavors of coconut, fish and spices.

Footnote: The information for this article was in part gathered from a 2021 study and survey of 22 students of Ayurveda who experimented with cassava. During the study, students ate cassava for 3 days and journaled the effects. This study was sponsored by the Joyful Belly School of Ayurveda, and specifically the Mastering Ayurvedic Digestion & Nutrition certification course.

History & Cultivation

Cassava root (manihot esculenta) currently enjoys the reputation of being both the 3rd-largest source of carbohydrates in the Tropics. Providing more calories than grain cereals, the cassava plant has been consumed along the South American Amazon river basin for thousands of years. Today, it is grown in more than 80 tropical and subtropical countries and is a staple ingredient for over 800 million people.

Take note this staple root also contains cyanides (linamarin), a fast-acting and potentially fatal chemical poison, when consumed raw. Preparation and cooking neutralizes this cyanogen and make cassava safe to eat. But where production shortcuts are taken, people still die from toxic cassava root. Peeling, soaking and boiling all helps to turn this potentially harmful food into a tasty, filling dinner option.

This tough, drought-resistant root doesn't need a lot of fertiliser making it an affordable carbohydrate source. Its roots are tapered, rough, and long. It grows as a shrub and can reach up to 4m in height.

Cassava is Heavy & Satisfying

Sweet taste is recognisable for its ability to nourish and build tissue (ojas). This nourishing quality supports growth, and restores strength and stability - can be helpful for those recovering from an illness. The weightiness of the root comes from its high carbohydrate levels. One cup of cassava root provides 330 calories, 78g carbohydrates and 3.7g soluble fiber.

Cassava's heaviness is balanced however - its high fiber content and resistant starches temper its heaviness. Soluble fiber balances blood sugar and leaves the person feeling fuller for longer. This long lasting satisfaction makes cassava a good choice if you are trying to cut back on snacking, or keep your appetite at bay until dinner time, and reduces the risk of obesity and Type2 diabetes.

Cassava feels lighter and more airy than potato and bread due to its lack of density. It is heavier, though, than some tubers such as yams, and can keep the stomach satisfied for hours. As with most starches, it can aggravate Kapha heaviness and sluggishness.

Vata's may welcome the sleepiness and groundedness that comes from roots.

VitB3, which cassava contains, has been found to actually help lower cholesterol (soluble fiber does this as well). It works by blocking the enzyme responsible for making cholesterol in the liver (acyl CoA).

While cassava root provides an important carbohydrate source, the root contains only small amounts of protein and fats. Traditionally, cassava root is prepared with its protein-rich leaves to form more of a complete meal. Pairing it with meats or dairy can also incorporate those essential nutrients.

Soothing Demulcent for the Digestive Tract, Bulks Up Stools

Cassava dumplings cooked in boiling water become gelatinous and slimy. This gooeyness is called demulcent by herbalists. Demulcent is a latin word which means 'caress,' and it is the secret to cassava's soothing qualities. Cassava's demulcency is due to soluble fiber. Cassava is so high in soluble fiber that it is actually extracted and sold as tapioca - known for its smoothness in tapioca pudding.

Cassava's demulcency coats and calms the digestive tract, reducing irritation down the whole length of the bowel. In the body, cassava's sweetness & demulcent forms a soothing film over all mucous membranes, which can soothe pain and inflammation at the site.

Cassava's soluble fiber and demulcency also coats and bulks up stool. These laxative qualities lead to a smooth, satisfying elimination, especially for individuals with dry constipation.

Take caution however, when consuming cassava dumplings that are too dense. A dense clump of cassava may continue to absorb water in the digestive tract and form a (bezoar), or mass in the gut. While a cassava bezoar will likely resolve, the mass will be difficult to digest and feel heavy in the gut for a while, like a brick, and stools may be wider.

To avoid this effect, take special care to chew the dumplings and mix them well with saliva. Note: The effect is not unique to cassava, but can happen with any sticky grain (cassava, wheat, etc), or any food high in fiber (persimmon). Otherwise, cassava is generally easy to digest.

Cassava Reduces Anxiety, is Grounding

The soothing demulcency, sweetness, and heaviness of cassava is a balm for the nervous system that eases anxious, uneasy sensations.. According to Ayurveda, tubers ground the mind and body - calming the nervous system if there is too much light and movement occurring.

A Cooling Remedy for Tropical Heat

Cassava may grow in the warm, humid tropics, but its sweet, slightly-bitter taste brings with it cooling, coating, and anti-inflammatory qualities. It's mild astringency aids its anti-inflammatory nature. Signs of an ingredient's cooling nature may include reduced burning sensations in the gut and tongue swelling. These qualities of cassava make it particularly helpful for those experiencing symptoms of high Pitta, such as acidity, diarrhea or irritability.

Traditionally, the cool, anti-inflammatory nature of fresh cassava root is used to heal burns and sores (similar to an aloe vera poultice). Its qualities have also been employed in folk medicine to help soothe migraines and high blood pressure. Indiginous communities have used cassava in remedies for fever and chills, to promote female fertility and to soothe sore muscles, indicating the vegetable's nourishing, anti-inflammatory qualities.

Cassava contains saponins, which are precursors for cortisone, a hormone naturally produced by the adrenal glands. Saponins also occur in beans, lentils, garlic and fenugreek. They are anti-inflammatory in nature because they block the inflammatory 'messengers' (mediators) in the blood vessels.

The antioxidant levels present in cassava root could also play a large part in its antiinflammatory nature. Antioxidants are molecules that counter harmful, inflammatory free radicals in the body. Per cup, cassava delivers 42.4mg of antioxidant Vitamin C. This supports the reduction of inflammation by neutralizing those free radicals and preventing them from causing oxidative damage to the cells.

These qualities make cassava a nice alternative to nightshade carbohydrates, such as white potato, which can increase inflammation.

Anti-Arthritic Properties

International researchers have discovered the beneficial effects of saponins on arthritis, and inflammation in animals.

The saponins found in cassava are similar to the active elements of anti-inflammatory drugs (corticosteroids). They help to reduce inflammation of the joints particularly, and in the body in general. Cassava is often included in formulas for inflammatory conditions like arthritis and rheumatoid conditions.

The saponins work by supporting the body to break down, or prevent, the calcification of kidney stones, gall bladder stones or calcification of joints. They can also help with conditions like an inflamed prostate.

Cassava is also a rich source of absorbable manganese, which helps in the process of repairing joints. Researchers have looked closely at this plant's action and its effect on joints and cartilage. The steroid-like saponins strengthen the bowel flora of the intestines, breaking down organic body wastes like uric acid (which causes pain) and cleansing mineral deposits that might exist in the joints.

Cassava's Toxicity

Cassava has a slightly bitter taste due to toxic chemical compounds (cyanogenic glycosides), who's job is to deter animals from eating the plant. In its raw form, these compounds are a naturally occuring form of cyanide. If ingested, this is toxic to the body. It is essential to cook cassava before eating.

Side effects of raw consumption can include increased risk of goiter, intoxication or paralyzed legs in children. Death can also be a result of cyanide consumption. In fact, in 2005, 27 people died from poorly prepared cassava in south-central Philippines.

Another reason to take care with your preparation of cassava root is that it can absorb pollutants from the area it grows in. This could be from a roadside or commercial factory and could mean the presence of trace metal elements, herbicides and pesticides in your tasty meal.

So how can we enjoy cassava root? The solution is very simple. Clean, peel and soak the root before cooking it. This neutralizes the harmful compounds and makes it a safe food to eat.

Cassava Supports Healthy Gut Flora

Cassava is high in resistant starch. This is a form of starch that cannot be digested in the small intestine. As a result it is considered to be a type of fiber. This form of starch has similar properties to soluble fiber, which forms a gel-like material in the digestive tract.Resistant starches go to the large intestine where they ferment, acting as a prebiotic and feed the good bacteria in the gut.

The saponins that bring cassava's anti-inflammatory benefits have also been shown to stay in the intestines and act on the intestinal flora helping to regulate the bacterial balance, stimulating the friendly normal flora and inhibiting others.

The saponins in cassava provide a more alkaline environment in the GI, improving digestion, reducing incomplete digestion and decomposition in the colon which causes unpleasant smelling gases. Because of this, cassava root can be a good choice of starch for those who have a slower digestion or have a harder time digesting heavier carbohydrates, like breads or pastas. This can be an issue for those with drier digestive tracts (Vata) or slow, sluggish digestion (Kapha).

Effect of Cassava on Doshas

Vata

Cassava's sweet taste can be nourishing and building for a depleted Vata system. The demulcency of cassava provides much-needed moisture to the Vata digestive tract and can soothe the dry mucous membranes of their nervous system, easing anxiety. Cassava's carbohydrates nourish ojas, balancing the dry and light qualities of Vata.

Vata-dominant people often experience constipation. Cassava's mucilaginous and stool bulking properties act as a laxative to make elimination easier. Someone with very high Vata could benefit from cassava when it is well-cooked in a soup or stew. They should also add digestive spices like cumin or turmeric, to support its movement through the digestive tract. Note: Some of our students noticed that cassava slowed their digestion with it's weighty gooeyness.

Pitta

Pittas generally do well with root vegetables because their grounding sweetness abates their strong hunger. This makes cassava a good choice for them. Cassava also cools and calms some of Pitta's excess heat. Cassava's demulcent quality can protect the stomach from hot acidity, while it's anti-inflammatory nature can moderate the sharp Pitta digestion.

Kapha

Cassava's sweet, heavy, dullness can increase the Kapha qualities in the body. What is grounding and satisfying for the other doshas can be excessively heavy in a Kapha body. Kapha generally don't need support building tissues and they usually have a good store of resources. The slight bitter taste of cassava can support Kapha-constipation or sluggish digestion but there are more effective bitters for Kapha such as peppery arugula or warming basil.

However, if a Kapha person is looking for an ingredient to add substance to their meals, cassava's ability to regulate blood sugar and reduce snacking make it a good option. If a Kapha-dominant person is taking cassava they might choose to take it in smaller quantities, well spiced and accompanied by bitter, pungent ingredients such as steamed leafy greens.

Conclusion

Cassava is a nourishing starch that soothes membranes and cools the blood. It is a slightly sweet, but otherwise bland, food. It combines well with a variety of foods in both savory or sweet recipes. Its demulcency coats and soothes mucus membranes.

Cassava moistens Vata, and cools Pitta. It offers long satisfaction that can help Kapha with weight loss, but, in excess it can aggravate Kapha's heavy qualities. Its saponins are helpful in rheumatoid arthritis. Cassava's soluble fibers supports healthy gut flora, and leave you feeling fuller for longer.

When taking it to support smooth elimination consider adding it to soups and stews, whose moisture will support your digestive system. However, if you want all the filling, blood-sugar managing benefits of the root you might do better to bake it. This will increase the dry quality of the cassava which can be helpful for heavy, oily Kapha-dominant individuals.

No matter how you choose to enjoy your cassava root, make sure to cook it to avoid toxicity.

Buying & Preparation

Cassava root has a "bone" or stiff center that should be removed before cooking.

Cooking Cassava Root / Yuca

Cassava must be peeled and cooked before eating. It should never be taken raw because it contains dangerous amounts of cyanide in its raw form.

In Nicaragua, it is used to thicken the broth of a popular seafood stew, "Run Down", featuring seafood, plantains, and cassava root prepared in a coconut base.

Baking and boiling are the most common cooking methods for cassava. But it can also be fermented. Its flour form is also commonly used to make a flatbread called casabe, to accompany a meal. It also may be baked into chips, or cut and sauteed as fries. When making Cassava fries, be sure to remove the "bone" or stiff center before cooking. Then serve with your favorite hot sauce, sour sauce, or chutney. It also pairs well with lime juice, vinegar, guacamole, or salt and pepper simply.

Cassava may also be boiled into dumplings or used to thicken stews. Jazz up the dumplings by stuffing them with your favorite festive fillings.

Unless ground, cassava is a bit mealy and grainy due to mild astringency. Although bland, it has bitter undertones and a sour smell when peeled. It has a mild earthy taste.

Cassava's bland taste makes it versatile and pair well with any spice. Cassava is often paired with ingredients like bitter orange or cilantro to balance dull quality and add a fresh zing to the plate.

If you're working with fresh cassava, consider using the leaves too! Containing up to 25% protein, the cassava leaves can be cooked or dried, to make a more complete plate. Or try your hand at the traditional yuca con mojo, which combines cassava with pork which is a fatty source of protein.

• SERVING SIZE: 1 c
• FAMILY: Euphorbiaceae
• SPECIES: Colocasia esculenta
• MEAL: HORS-DOEUVRES, LUNCH-DINNER, SNACK-DESSERT
• STYLE: LATIN-AMERICAN, TROPICAL
• PREPARATION: BAKED, BOILED, PICKLED-FERMENTED, SOUP
• EAT IN: AUTUMN-WINTER
• FOR OCCASION: ON-THE-MEND