Cassava flour is made from grinding the whole yucca root (Manihot esculenta) after it has been peeled, dried, and milled—it is not refined or processed with chemicals. This traditional method preserves the root’s natural nutrients and fiber content. Cassava flour is lighter than all-purpose flour, yet it absorbs more liquid due to its high starch content and fine texture. This means baking with it can be a little tricky, often requiring recipe adjustments. This flour is naturally gluten-free, grain-free, and nut-free, making it suitable for multiple dietary restrictions.

Cassava flour contains resistant starches, particularly resistant starch type 2, that act as prebiotics to feed our good bacteria in our gut, reduce inflammation and bloating, and promote good digestion. These resistant starches pass through the small intestine undigested and ferment in the colon, producing beneficial short-chain fatty acids like butyrate that support colon health.

Additionally, cassava flour provides vitamin C, folate, and potassium, along with small amounts of thiamine and riboflavin. However, this flour is loaded with carbohydrates (about 28 grams per quarter cup), so use it in moderation as part of a healthy diet. The texture and weight of this flour make it a perfect replacement for white flour in many applications. However, its remix ranking is only #2 because of its high level of carbohydrates and relatively low protein content.