Cassava – Root

Objectionable Keto Ingredient

What is Cassava?

Cassava is a nutty-flavored, starchy root vegetable or tuber. The most commonly consumed part of the cassava plant is the root, which is incredibly versatile. You can eat it whole, grated, or ground into flour to use in bread and crackers.

Cassava root and its fiber are also used to produce tapioca, a type of starch, as well as garri, a product similar to tapioca.

Keto Status?



Cassava is very high in carbohydrates. It has 40 grams per 3.5 oz serving with only 2 grams of fiber.

Possible Side Effects From Ingesting Cassava?

It may spike blood sugar and insulin and may kick you out of ketosis.

Cassava is categorized as either sweet or bitter. Like other roots and tubers, both sweet and bitter cassava varieties contain antinutritional factors and toxins, however, the bitter variety includes much more significant amounts.

Raw cassava is lethal when consumed in large quantities because it contains toxic levels of a cyanogenic compound called linamarin. A cyanogenic compound is a compound that, when digested, your body turns into the toxic chemical hydrogen cyanide. To adequately clean and process cassava, one must dry, soak in water, and rise or bake to remove the cassava’s linamarin content. In Africa, inadequately prepared cassava is a significant dilemma. It’s linked with several cyanide-related health disorders, especially among people who are already malnourished.

In the United States, the cassava sold in grocery stores is the sweet variety where the cyanide is at the surface. Therefore, peeling and cooking it through baking, boiling, roasting, or frying makes cassava root safe to consume

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PLEASE NOTE – I Heart Keto Mart will add more sources and up-to-date research articles as they come to our attention. We welcome any of our viewers to send us any information/research/articles that you think would be of interest to our rating decision. Keep in mind – we are not rating ingredients solely on their general health benefits or side effects. To see our rating process, click on the link below.

I Heart Keto Mart Rating Guide

I Heart Keto Mart rates all ingredients through a “keto diet” & “low carb diet” lens. As an example, peas would be rated as “Acceptable” on a non-keto healthy diet; however, due to their carbohydrate level, we rate them “Objectionable”. We also rate all sweeteners that typically cause a rise in blood sugar and insulin levels as “Objectionable”. If you prefer a natural sweetener, like honey, over a sugar alcohol like erythritol, you may not agree with our “Objectionable” rating. I Heart Keto Mart rates all ingredients based first and foremost for those that have a sugar/carbohydrate addiction. Ingredients are rated for those who must moderate if not completely abstain from any sugars. If you have questions about this, please refer to this article: Why Some Whole Foods Are Not Keto Friendly


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