Is Tapioca Dextrin Bad For You?
Also Known As: tapioca starch, tapioca flour
Short answer
Tapioca dextrin is not terrible for you. It’s an alternative to flour that’s technically gluten-free, nut-free and grain-free—but it lacks significant nutrients and some toxicity has been reported. If you’re not limited by food allergies or gluten sensitivities, there are healthier alternatives available.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
Dextrin is a hydrolyzed starch made from tapioca or other various starches, including potato, corn, rice, arrowroot or wheat. Also referred to as tapioca starch or tapioca flour, tapioca dextrin provides numerous cooking benefits, as it helps make the dough more cohesive and adds crispness to baked goods and snacks. It’s also mostly tasteless and odorless, so it won’t alter the flavor of recipes.
In recent years, tapioca dextrin has become a popular alternative to wheat flours for those with gluten allergies or sensitivities. But is it a worthy substitute? Or could tapioca dextrin be bad for you?
First, it’s important to understand where tapioca dextrin comes from. It’s actually a starch extract that is derived from the cassava plant or yuca root. If that sounds unfamiliar, it’s probably because it’s mostly grown in parts of Africa, Asia and South America. Although uncommon to us in the West, the cassava is a staple in these other nations, providing their people with a significant portion of their daily calories.
But while the cassava plant itself provides significant nutritional benefits, tapioca dextrin loses out on most of that during manufacturing. When processed as flour, this dextrin ends up with around 100 calories per serving, along with 26 grams of carbohydrates and zero proteins, fats, fibers or other significant vitamins and minerals. By comparison, cassava flour is a similar, less-processed flour—but it delivers a gram of fiber plus up to 17 percent of your daily vitamin C requirements.
In addition to being low in essential nutrients, tapioca dextrin might also be dangerous. If processed incorrectly, the cassava plant can become toxic as it naturally produces cyanide. Although rare, it’s important to note that the Center for Food Safety in Hong Kong has reported cases of this in the past.
So it tapioca dextrin worth the risk? That depends... if you have a lot of food allergies, it might be difficult to find any other suitable substitute for flour. Tapioca dextrin can usually be safely consumed by those with sensitive digestive systems that limit their selection of flours. In this case we recommend going with an organic variety from a trusted brand, such as Anthony's. However, it’s important not to rely on it for nutritional value—supplement your recipes with coconut or almond flour and antioxidant-rich additives like chia seeds, berries or flax seed.
Consult your physician before adding tapioca dextrin to your diet.
Possible short-term side effects
- dizziness
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headaches
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convulsions
Possible long-term side effects
- chronic cyanide intoxication
Ingredients to be aware of
Benefits
- gluten-free
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grain-free
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nut-free
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tasteless and odorless
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good for cooking
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