image of Tapioca StarchFlour Ketogenic

Tapioca Starch Carbs: Is Tapioca Starch Keto Friendly? (TRUTH)

Boba tea has taken hold of the world but did you know that it has been around since the 80s? 

But what are those beads made of and are they keto? 

If you think the ketogenic diet is for you but haven’t started yet, then we have the best tip for you. It’s something quite simple really but takes some commitment. 

So what’s the secret?

Getting a good understanding of what exactly goes into your food is the best way to start a keto diet. Carbohydrates are the number one component to avoid with keto. (*)

What does this mean?

Well, carbohydrates usually come in the form of any flour products, but it’s not limited to it. 

People on this diet often seek out keto approved flour and find cassava or tapioca starch. (*)

All this research inevitably sparks questions like: Is tapioca starch/flour keto friendly?

Let’s see!

What is tapioca starch(or tapioca flour)? 

Extracted from the root part of the cassava plant, tapioca is a starch. Native to South America, the cassava plant is used in many countries of the world. (*)

What is tapioca starch used for?

  1. Gluten-free baking 

Tapioca starch is very often used to make food products like crackers mainly because it can make the crunchy consistency required. 

  1. Tea and sweets

More recently, the popularity of boba tea is a prime example of where tapioca is used in making the pearls that give the tea its distinctive look and name.

There is also tapioca pudding that has a characteristic smooth texture to it.  

  1. Thickening ingredient

Tapioca starch also works great as a binding agent to thicken soups, sauces, or other such liquids. 

  1. Breaded coating

Fried food sometimes has that golden coating that offers an interesting flavor. Tapioca is used in many such meals like with fish or other meat-based dishes. 

It gives it its crispy texture that is so prized among consumers. 

How healthy is tapioca starch?

We know you wish to answer the question: is tapioca starch or tapioca flour ok on keto diet? The road to finding this out comes with analyzing how it can affect your health. 

Many other consumers use tapioca starch to avoid getting an allergic reaction to gluten or grains. (*)

Traditional flours are often cited as not being so healthy and so many look to other options. Tapioca is grain-free and gluten-free, so many believe it to be healthier.

The truth?

Tapioca starch nutritional profile 100 g (*):

  • Carbs: 87.5 grams
  • Fat: 0 grams
  • Protein: 0 grams

Tapioca scratch is not exactly as healthy as it sounds. It has what we would call empty calories which means it’s extremely low on protein, fat, and micronutrients while high on carbs. 

Should tapioca starch be avoided on a keto diet?

A lot of new keto enthusiasts will be wondering: is tapioca flour (or tapioca starch) keto friendly? Tapioca starch is high in carbs and has very little fat, which is the exact opposite of what keto requires. 

For this reason alone we believe tapioca starch should be avoided if you follow the keto diet. Its high glycemic value will take you out of ketosis very fast.

And that’s not all!

Not only does it pose a risk to your ketosis but tapioca starch is also lacking in healthy nutritional components.

Other more nutritious types of flour would be a better option to use with the keto diet.

Who should avoid tapioca?

  • Anyone that requires insulin
  • People that want to lose weight
  • Keto diet followers

Tapioca is carb-loaded and its presence in packaged food makes it harder to eliminate completely. Keep a vigilant eye out so that you won’t unwittingly consume it. 


Main takeaway

The search for a healthier lifestyle seems a neverending one. That is why so many different types of diets have become popular.

The ketogenic diet is one that it’s beautiful in its simplicity. Carbs are to be avoided, while meat and fats are included. 

The reality?

The food industry has evolved and that’s what makes it more difficult to figure out what you eat and what exactly is in your food. 

Tapioca flour (or tapioca starch) is an ingredient that at face value seems perfect for health-conscious people. But for the keto diet, it’s not quite ideal. 

image of Tapioca flour Keto Friendly

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