Cassava contains mostly starchy carbohydrates. When absorbed quickly, they cause blood sugar to spike, forcing the pancreas to secrete more insulin.
If this condition persists for a long time, the body is easily resistant to insulin, the leading cause of type 2 diabetes.
Foods rich in starch, low in fiber, high in glycemic index, when eaten regularly will contribute to disrupting glucose metabolism and increasing the risk of type 2 diabetes.
Boiled or steamed cassava has a glycemic index (GI) of about 94, very high compared to many other types of tubers. That means the sugar from cassava is released quickly into the blood, causing great fluctuations in blood sugar after eating.
Another less noticeable problem is that cassava contains cyanogenic glycosides, which can be converted into cyanide if not processed carefully.
A small amount of cyanide over time affects the thyroid and metabolic function, indirectly affecting the blood sugar regulation system.
The Food and Agriculture Organization (FAO) in its guidelines: "It is necessary to soak, pick, and boil cassava thoroughly to reduce natural toxins, otherwise eating them regularly can harm long-term health".
For people who are overweight, obese or have a family history of diabetes, regularly using cassava instead of rice or eating cassava with sugar and condensed milk is even more dangerous.
too many carbohydrates with low fiber make it difficult for the body to control glucose. According to research by the American Journal of Clinical Nutrition, people who consume high GI foods every day are at a 33,3% higher risk of diabetes than those who control starch well.
cassava is not completely "banned", but it should be eaten in moderation. If you want to eat, you should:
Peel, steep for a long time and boil thoroughly to reduce toxins.
Eat with green vegetables and protein (such as boiled eggs, tofu) to slow down the absorption of sugar.
Avoid eating cassava in the evening or eating it with sugar, honey, and condensed milk.
Limit the number of times: should only eat 1-2 times/week, alternate with whole grains rich in fiber.
