Casabe (Cassava Bread): A Traditional Root-Based Staple with Moderate Glycemic Impact

Casabe, also known as cassava bread, is a traditional flatbread made from the cassava (yuca) root that has been a dietary staple in Caribbean and South American cultures for centuries. This gluten-free bread alternative offers a unique nutritional profile that merits attention for those monitoring their blood sugar levels.

What is Casabe?

Casabe is a thin, crisp flatbread made from grated cassava root that has been pressed to remove toxic compounds and moisture, then baked on a hot surface. The result is a shelf-stable bread alternative with a mild flavor that serves as an excellent vehicle for various toppings and accompaniments.

Glycemic Index and Load

Glycemic Index (GI): 56

With a GI of 56, casabe falls into the medium glycemic index range (55-69), meaning it causes a moderate rise in blood glucose levels compared to pure glucose.

Glycemic Load (GL): 37.97

The glycemic load of casabe is considered high (GL ≥ 20), indicating that a typical serving can have a significant impact on blood sugar. This higher GL reflects both the moderate GI and substantial carbohydrate content.

Nutritional Profile (per 100g serving)

• Calories: 299
• Protein: 2.54g
• Fat: 0.52g
• Total Carbohydrates: 71.2g
• Dietary Fiber: 3.4g
• Sugar: 3.18g
• Net Carbs: 67.8g

Health Considerations

Casabe is notably low in fat and contains minimal sugar, which can be advantageous for certain dietary needs. However, its high carbohydrate content and moderate fiber levels translate to a relatively high net carb value, making portion control important for individuals managing blood glucose levels.

Who Should Exercise Caution?

• People with diabetes or insulin resistance
• Those following low-carbohydrate or ketogenic diets
• Individuals working to manage their weight

Serving Suggestions

To mitigate the glycemic impact of casabe, consider:

• Pairing with protein sources like eggs, lean meats, or legumes
• Adding healthy fats such as avocado or olive oil
• Consuming smaller portions alongside non-starchy vegetables
• Including it as part of a balanced meal rather than eating it alone

Bottom Line

Casabe represents an interesting grain-free alternative to conventional bread, particularly for those with gluten sensitivities. Its moderate glycemic index suggests it won’t cause dramatic blood sugar spikes, but its relatively high carbohydrate content means portion control remains important for blood sugar management. As with many traditional foods, casabe can be part of a healthy diet when consumed mindfully and in appropriate amounts.