Wednesday, 29th June, 2022

DAILY ANALYST
Wednesday, 29th June, 2022 Page 9
Study: Cassava fufu Boosts immune
System, lowers Blood Pressure
Recently, I wrote on the
science behind Konkonte.
In this current article,
I provide further details
based on science on
foods related to Cassava such as
Fufu and Gari. I found the need
to address this as a result of some
emails which I received on the glycemic
index of local foods, especially
for diabetics.
The fact is that traditionally
made Ghanaian fufu can have cassava
levels as high as 90%.
Hussein et al.(2012) study found
that Cassava contained the following:
Protein 0.35-2.45%, ash (0.15-
1.50%), fat (0.12-0.61%), fiber (0.01-
0.20%), carbohydrate (81.81-90.37%)
and dry matter (81.792.69%).
According to https://fdc.nal.
usda.gov/(2020), a 3.5-ounce (100-
gram) serving of cooked cassava
root contains 191 calories. This
means that 84% comes from carbs,
while the rest comes from protein
and fat. Additionally, one serving
also provides some fiber and a few
vitamins and minerals.
I provide a summary of the
following nutrients present in 3.5
ounces (100 grams) of cooked cassava
according to the U.S. Department
of Agriculture (2020):
• 330 calories
• 78.4 grams of carbohydrates
• 2.8 grams of protein
• 0.6 gram fat
• 3.7 grams fiber
• 42.4 milligrams vitamin C
(71 percent Daily Value)
• 0.8 milligram manganese
(40 percent DV)
• 558 milligrams potassium
(16 percent DV)
• 55.6 micrograms folate (14
percent DV)
• 0.2 milligram thiamine
(12 percent DV)
• 43.3 milligrams magnesium
(11 percent DV)
• 0.2 milligram copper (10
percent DV)
• 1.8 milligrams niacin (9
percent DV)
• 0.2 milligram vitamin B6
(9 percent DV)
• 0.1 milligram riboflavin (6
percent DV)
• 55.6 milligrams phosphorus
(6 percent DV)
• 3.9 micrograms vitamin K
(5 percent DV)
• 0.7 milligram zinc (5 percent
DV)
A recent study by Abdullah
et al.(2022) is in agreement and
found that Cassava root is mainly
high in vitamin C, an important
vitamin that acts as an antioxidant,
supports collagen production
and enhances immunity, among
other benefits. The National Health
Institute (2021) also found that
cassava is rich in copper, a mineral
necessary for neurotransmitter
synthesis, energy production, iron
metabolism, and more.
Glycemic Index, Fufu, and local
foods
One local prospective study by
EliCophie et al.(2017) evaluated the
glycemic index of five local staple
foods on 10 healthy nondiabetics:
fufu (locally pounded), kenkey (Ga),
banku, Tuo Zaafi (TZ), and fufu (Processed
powder).
The study found that processedpowdered
fufu had the least
glycemic response (31), followed by
Ga kenkey (41) and locally pounded
fufu (55), all recording low GI. Tuo
Zaafi (68) had a medium GI and
banku (73), had moderately high GI.
Understanding the Glycemic
Index
• Low glycemic index (GI of
55 or less): Most fruits and vegetables,
beans, minimally processed
grains, pasta, low-fat dairy foods,
and nuts. This means that processed
fufu from the study has
GI(31), locally prepared fufu has
GI(51), and Kenkey(41)( EliCophie et
al. 2017) and falls within this group.
They can be consumed by diabetics.
• Moderate glycemic index
(GI 56 to 69): White and sweet
potatoes, corn, white rice, breakfast
cereals such as Cream of Wheat
and Mini-Wheats. Also, Tuo Zaa has
GI(68) and can be moderately eaten
by diabetics( EliCophie et al. 2017)
with caution.
• High glycemic index (GI
of 70 or higher): White bread, rice
cakes, most crackers, bagels, cakes,
doughnuts, croissants, and most
packaged breakfast cereals. This is a
red flag for diabetics. Interestingly,
Banku failed the test here( ECophie
et al. 2017) and had a high GI
(73). What could be deduced from
the study is that the processing
methods could indeed affect Banku,
Kenkey, and other staple foods.
What is Glycemic Index?
GI is a classification of food
based on the blood glucose response
to a food relative to a standard
glucose solution. Low glycemic
foods control the release of glucose
into the bloodstream at a steady
and sustained rate, keeping the
body's metabolic processes and
energy levels balanced. People with
low glycemic diets or [who] eat low
glycemic foods are said to have a
lower risk of getting coronary heart
disease and type 2 diabetes. These
food items that have low GI would
benefit those who are already
suffering from diabetes since these
would help in the proper control
and management of blood sugar.
This means that, as a low-GI
food, eating cassava or fufu can also
help improve physical endurance
because blood glucose levels are
moderated instead of dropping
when insulin is produced. Low-
GI foods also may help control
triglyceride and other lipid levels
in your blood. Cassava has even
been called a "weight loss wonder
food" due to its ability to decrease
appetite and decrease fat storage in
fat cells ( Kresser, 2014).
The Healthy Home Economist
(2016) also calls cassava-resistant
starch "the healthiest starch for
your gut:" what does this mean to
our health? They had this to say:
"Resistant starch is a type of
starch that does not break down (it
literally "resists" digestion), instead
of being absorbed as glucose like
most starches. Instead, resistant
starch travels through the small
intestine to the colon where it
is turned into beneficial, energy-boosting,
inflammation-squashing,
and short-chain fatty acids by
intestinal bacteria. The main reason
why resistant starch is so beneficial
is that it feeds the friendly bacteria
in your colon, turns them into
important short-chain fatty acids,
such as butyrate (known to help
reduce inflammation), and is extremely
helpful in cases of autoimmunity,
IBS, colitis, and allergies.
The Authority Nutrition (2016)
also explains:
Most of the carbohydrates
in the cassava diet are starches.
Starches are long chains of glucose
that are found in grains, potatoes,
and various foods. But not all of
the starch we eat gets digest-
ed. Sometimes a small part of it
passes through the digestive tract
unchanged. In other words, it is
resistant to digestion.
According to Topping et al,
(2003) resistant starch can be very
beneficial. As it feeds beneficial gut
bacteria, it can reduce inflammation
as well as harmful bacteria. It
may also lower your blood glucose
level after meals (Diabetes Care
2006), improve insulin sensitivity
(Robertson et al. 2005), help manage
metabolic syndrome (Bodinham et
al, 2010), and possibly help you eat
less(Raben et al,1994).
Types of Resistant Starch
There are four different types of
resistant starch (Authority Nutrition
2016):
• Type 1, found in grains,
seeds, and legumes resist digestion
because it's bound by fibrous cell
walls.
• Type 2 is indigestible
starchy foods such as green bananas
and raw potatoes which, when
heated, make them digestible.
• Type 3 is created when
starchy food is cooked, then cooled,
turning some digestible starches,
such as rice and white beans, into
resistant starch through retrogradation(Science
Direct, 2000).
• Type 4 is a man-made
substance using a chemical process
and is not healthy for you.
Cassava, the Science
Digestive and colon health
One study by Marandola et
al.(2004) found that Cassava may
also, by a different mechanism, be
protective against cancer because it
contains a chemical called tamarin
which is responsible for the
production of hydrocyanide. This
tamarin has been shown in vitro
to cause the death of cancer cells
by self-toxicity with hydrocyanide.
Another study by Tsumbu et
al.(2011) found that Cassava Leaves,
roots show promise against colon
cancer. Irabor (2011) found that the
low colon cancer in Nigeria could be
due to the consumption of resistant
starch foods.
Cassava and Prostate Cancer?
Two case studies were reported
by Abeygunasekera and Palliyaguruge
(2013) which found that
patients with hormone-resistant
prostate cancer whose serum PSA
level continued to rise despite
consumption of large quantities of
boiled roots of cassava indicating
its ineffectiveness in controlling
the prostate cancer. Though they
recognized that this is a single case,
it guides health care workers who
look after patients with castration-resistant
prostate cancer in
the absence of more comprehensive
research on cassava and its effectiveness
on prostate cancer. Take
note that this case report was based
on patients with hormone-resistant
prostate cancer.
This means that the science
is not strong to back the claim
that cassava cures prostate cancer.
Besides, the claim that linked this
to the Vitamin B-17 content is not
strong enough and could worsen
your prostate cancer outlook.
Promotes Wound Healing
According to the fdc.nal.usda.
gov, Cassava is loaded with vitamin
C, with 20% of the Daily Value in
each 3.5-ounce (100-gram) serving.
Other studies found that cassava
provides about 50% of the daily vitamin
C needs for most adults.
Vitamin C plays a key role in
many aspects of health, including
immunity. Carr and Maggini(2017)
study found that vitamin C can help
Opinion
protect against oxidative stress and
support the function of immune
cells in your body.
Reduce Blood Pressure
Compare to potatoes, cassava is
exceptionally high in potassium. A
cup of cassava has 558 milligrams,
providing 16% to 21% of the daily
recommendation, which ranges
between 2600–3400 milligrams per
day depending on age and sex.
Filippini et al.(2020) study
found that Potassium lowers
blood pressure levels and can help
balance out sodium intake which
raises blood pressure. Choosing a
cassava-based side dish instead of a
grain-based one boosts the potassium
intake of your meal.
Cassava is rich in flavonoids
and fiber that can protect against
the development of the metabolic
syndrome and its associated complications.
This claim is especially
true when cassava replaces wheat
as a staple food(Nwose et al.2017).
Weight Management
One may be mistaken for thinking
that due to the high calories in
cassava, it may not be appropriate
for weight management. However,
don’t forget that cassava provides
fiber and resistant starch that promotes
healthy gut bacteria.
This has been confirmed by Hiel
et al.(2019) who found that the fiber
from root vegetables reduces cravings
for salty, sweet, and high-fat
foods. The fiber in cassava also positively
impacts the gut microbiome,
promoting feelings of satiety.
Negative Aspect
High calories
U.S. Department of Agriculture
(2020) found that Cassava contains
191 calories per 3.5-ounce (100-
gram) serving, which is high compared
with other root vegetables. If
one juxtaposes the same institution
work, you will notice that sweet
potatoes have 90 calories, while
the same amount of carrots has 35
calories. The high-calorie amount
is what makes it a significant main
crop in several countries. Be warned
that eating too many calories than
you burn can add to your weight
gain( Osilla et al. 2021).
Harmful?
Two studies (Zidenga et al.2017;
Cressey and Reeve 2019) found
that raw cassava contains chemicals
called cyanogenic glycosides.
Hence, if one consumes it raw, it is
likely to release cyanide into the
body.
Hence, two studies( Tshala-Katumbay
et al. 2016; Alitubeera et
al. 2019) affirmed that eating raw
cassava on daily basis is likely to
increase cyanogenic glycosides or
cyanide poisoning. They further
had this to say: “Cyanide poisoning
is associated with impaired thyroid
and nerve function, paralysis, organ
damage, and even death.”
This notwithstanding,
Odoemelam et al.(2020) study
explain that because protein helps
rid the body of cyanide, those with
poor nutritional content and low
protein faced these challenges.
However, these effects can be
mitigated by Soaking and cooking
cassava. Additionally, we can also
mitigate this by infusing cassava
with other diets found to contain
high protein (Alitubeera et al. 2017;
Odoemelam et al. 2020)
The processing affects nutri-
Another interesting thing
is that the nutritional profile of
cassava can be affected by processing
such as peeling, chopping,
and cooking. However, a study by
Julie et al.(2009) found that though
cooking affects the nutritional
content, cooking cassava before
consumption is important to avoid
side effects.
Julie et al. (2009) additionally
found that boiling cassava root still
retains more nutrients, compared
with other cooking methods like
roasting or frying. The exception
is vitamin C, which is sensitive to
heat and easily leaches into the
water.
This means that our traditional
processing forms of cassava such
as Tapioca, gari, and fufu are likely
to reduce their nutritional value.
Additionally, cooking is still the less
processing technique to provide
nutritional value.
Additional Nutritional Improvement
Due to the effect of some of the
processing techniques which affect
the nutritional content of Cassava.
Agbon et al.(2010) found that cassava
nutrients can be enriched with
cowpea.
Another study by Osei-Djarbeng
et al.(2016) used evaporated
milk in the preparation of fufu and
the soup. A ratio of 2:1 evaporated
milk and water was used to prepare
the food, and the soup was also
prepared by using the same milk
and groundnut paste to obtain a
creamy soup that had chicken as
the accompaniment. Eighty percent
(80%) of the five food evaluation
experts who assessed the food
indicated that they extremely liked
the product of the new recipe;
the remaining 20% also liked the
food very much. Preparation of
the food with milk adds the rich
nutrient components of the milk
to the cassava which principally
contains carbohydrates for some
nutrients that may be lacking in
the food. Adding milk to the mainly
carbohydrate-rich fufu is therefore
highly recommended as this will
make the food richer in nutrients
required by the body. Furthermore,
the study has shown that milk can
be used in the preparation of main
course meals apart from the normal
beverages and light food in which
the product is mainly used.
Take Home
EliCophie et al. (2017) found
processed and locally prepared fufu
to have a low glycemic index. This
means that they can be eaten by
diabetic patients. Additionally, cassava
fufu contains resistant starch
which resists digestion lowering
blood sugar levels.
Additionally, Cassava fufu is
loaded with 50% vitamin C, which
boosts the immune system. It is
further enriched with high Potassium
which reduces high blood
pressure.
Cassava should not be consumed
raw but always cooked.
Finally, assess your needs first and
understands how your body responds
to diet. There is no one size
fits all approach to diet.
NB: Prof. Nyarkotey has strict
sourcing guidelines and relies on
peer-reviewed studies, academic
research institutions, and medical
associations to justify his write-ups.
My articles are for educational purposes
and do not serve as medical
advice for diagnosis or treatment.
I aim to educate and empower the
general public to take control of
their health by providing trustworthy
or evidence-based scientific
Natural Health Information and
advocating for your right to make
informed health decisions.
The writer is a Professor of
Naturopathic Healthcare, President,
Nyarkotey College of Holistic
Medicine & Technology (NUCHMT)/
African Naturopathic Foundation.
E-mail: collegeofholisticmedicine@
gmail.com.