Unfortunately, this means that many bubble teas are sugar-laden and not suitable for the ketogenic diet. A lot of new keto enthusiasts will be wondering: is tapioca flour (or tapioca starch) keto friendly? Whats the difference between cassava flour and tapioca flour? Sources:(1) (2) (3) (4) (5) (6) (7) (8) (9)More reading about resistant starches:https://resistantstarchresearch.com/clinical-research-summary/resistant-starch-clinical-list/. It will not cause your blood sugar to spike because regular carbohydrates will. (*)+ Flax flour rich in vitamin B1, B6, and Omega-3. Nutritional Value 163 calories 14.2 grams of fat 6.1 grams of protein 5.6 grams of carbohydrates 3 grams of dietary fiber 35 percent of the RDI for vitamin E Manganese accounts for 31 percent of the RDI. Interventions to lower the glycemic response to carbohydrate foods with a low-viscosity fiber (resistant maltodextrin): meta-analysis of randomized controlled trials. If youre looking for a way to boost your satiety while on a low-carb diet, soluble tapioca fiber is an excellent choice. Use this popup to embed a mailing list sign up form. Instead, it passes through to the large intestine, where it gets fermented as a prebiotic to feed the good bacteria in your gut. But resistant starch is so named because its resistant to digestion; it doesnt get processed by the stomach and small intestine. Add cauliflower. Tapioca starch also works great as a binding agent to thicken soups, sauces, or other such liquids. Tapioca is typically a dried product and sold as a white flour, flakes, or pearls. 6. Christina Oman Overcame Her Carb Addiction While Losing Almost 100 Lbs, 9 Delicious Keto Low-Carb Smoothie Recipes. Its often made using black tapioca pearls, which are the white pearls with brown sugar blended into them. While cassava flour may have some health benefits, it is not keto-friendly due to its high carbohydrate content. starch from the roots of Cassava can be extracted to make flour from the plant. What is tapioca starch(or tapioca flour)? Remove the loaf pan from the oven, let it cool for 30 minutes, then remove the bread from the pan and store it in an airtight container. What does the resistant part mean? Tapioca has limited nutritional value, however, its affordable and has a variety of uses. And that's not all! For this reason alone we believe tapioca starch should be avoided if you follow the keto diet. These foods can still contain enough carbs or protein to kick you out of ketosis, slowing your well-deserved progress. This means that it should be used in moderation on a ketogenic diet. I need bread and I have had good luck with Aunt Millies one carb white. It is best consumed by people who are gluten intolerant because it does not contain gluten. The ketogenic diet is one that its beautiful in its simplicity. The pulp is then mixed with water and heated to allow the starch in the roots to break down into smaller pieces of starch granules. Flour derived from tapioca is classified as medium to high glycemic, scoring 67 on a scale of 0 to 100. Canva. This nifty type of carbohydrate functions as a soluble fiber. Thank you for signing up for our newsletter. Tapioca starch is often used in agri-business as a main ingredient for snacking, like crackers for instance, because it helps with the crunchiness of the products and their consistency. What is Tapioca Starch Used For? The health benefits of resistant starch are ones that should also help lower your risk of colorectal cancer. FoodData Central. Combine coconut flour, tapioca starch, flax seed, baking powder, xanthan gum, salt, cinnamon, and nutmeg and pulse in a food processor to blend. But resistant starch is so named because its, so that its actually a fiber, and resistant to digestion, https://resistantstarchresearch.com/clinical-research-summary/resistant-starch-clinical-list/. Resistant starch has been associated with numerous health benefits and it feeds the friendly bacteria in the gut, reducing the number of harmful bacteria and reducing inflammation [7] [8] [9] [10], The resistant starch might also improve insulin and glucose metabolism, increase satiety, and lower blood sugar levels [11] [12] [13] [14]. Was looking at the ingredient list and it contains the following: Almonds, soy crisp (soy protein isolate, tapioca starch, salt), sunflower seeds, erythritol, coconut, allulose sunflower oil, flax meal, natural vanilla flavors, monk fruit, stevia. I am passionate about creating a thoroughly nourished life. Were here to break down why resistant starch belongs in a keto diet, and more specifically, what resistant tapioca starch is doing in our keto bread mix. )-Green (unripe) bananas or plantains (we recommend freezing them in chunks to throw in your smoothies)Of course, you need to take care with how you prepare these ingredients. Raben, A., Tagliabue, A., Christensen, N. J., Madsen, J., Holst, J. J., & Astrup, A. Who Does Not Like This Low-Carb Vegan Cauliflower Taco Wrap? In fact, a cup of tapioca starch contains more carbs than a cup of traditional flour, which isnt something you want when youre in ketosis. Wheat flour. A comparative evaluation of the macronutrient and micronutrient profiles of soybean-fortified gari and tapioca. Can You Drink It On Keto Diet? If youre following a keto diet, you may be wondering if tapioca is a keto-friendly food. For more on the difference between IMOs and soluble dextrins like tapioca fiber, check out this detailed article that dives into the science and the issues with food labeling to help you make better keto-compliant choices. It is made from non-GMO corn syrup that has been broken down through an enzymatic-based process, leaving you with a true keto-friendly fiber. Hold on, is starch keto-friendly? For this reason, to answer the question Is tapioca flour keto friendly, tapioca flour is not considered to be keto-friendly. Soluble tapioca fiber that is a resistant dextrin is a keto-compliant sweetener thats used in numerous keto products. Tapioca starch is inexpensive and versatile. Tapioca flour also goes by the name tapioca starch. But what are those beads made of and are they keto? Is Tapioca Flour Keto Approved? Mix together binders. After all, tapioca is a starch that comes from cassava root, and starchy foods are generally off-limits on the keto diet. Tapioca starch is high in carbs and has very little fat, which is the exact opposite of what keto requires. . This popularity amongst the health-conscious has led many people following the ketogenic diet to wonder whether or not its a good option for them. Not all starches are created equal, and a type called resistant starch has been shown to be powerfully beneficial for your health, even if youre keto. Its been optimized for those functional and nutritional characteristics. A .25 cup serving of tapioca flour has 30 grams [] The food industry has evolved and thats what makes it more difficult to figure out what you eat and what exactly is in your food. Once thoroughly mixed, pour the wet mixture into the dry and whisk until an even consistency is achieved. Five manufacturers and suppliers were issued patents. Saint Petersburg Florida Isomaltooligosaccharides (IMOs) refers to a syrup sourced from starch (usually corn or potatoes). Tapioca is a starch that comes from the cassava plant. Tapioca is a starch taken from the tuber, or root vegetable, of the cassava plant (a type of shrub that grows in many countries, like Brazil). If 1 to 2 tablespoons of tapioca flour is consumed, it would swallow almost half of one's daily carbohydrate allowance. British Journal of Nutrition, 103(6), 917-922. Carbs are to be avoided, while meat and fats are included. That being said, tapioca flour is a type of flour that is made from cassava root. Examples of resistant starch include: -Beans, lentils, peas and chickpeas (especially white beans and lentils) -Raw oats and barley (try making some overnight oats in your fridge!) People on low-carbohydrate diets are looking for ways to boost their appetite. Furthermore, they are high in soluble fiber, which can help you feel fuller for longer and lower your risk of heart disease and obesity. Carbs Vs. Calories: Whats the Difference? Its high glycemic value will take you out of ketosis very fast. Caloric value: cassava flour has far fewer calories than tapioca. Unfortunately, when the proper version of tapioca flour is not purchased, this 1 low carb flour mistake can ruin ketosis. Molasses. StatPearls Publishing. And when you go out to buy pre-made food, read the ingredient list and try to opt for foods that dont contain tapioca. There are a number of effective substitutes for tapioca flour. Gibson, G. R., Hutkins, R., Sanders, M. E., Prescott, S. L., Reimer, R. A., Salminen, S. J., Scott, K., Stanton, C., Swanson, K. S., Cani, P. D., Verbeke, K., & Reid, G. (2017). Because gluten-sensitive and paleo dieters will purchase products that contain tapioca, there are many low-carb packaged foods that contain tapioca as an ingredient. Which brings us to the tapioca starch that we chose. If youve been keto for long, youve no doubt consumed alternative flours, whether or not you realize it. This food contains very little protein, fat, or fiber and is primarily made up of carbohydrates. A healthy chicken chip that's made with real chicken and egg whites for a keto protein chip thats low carb and high protein, for the best gluten-free protein chip! The prevalence of celiac disease in the United States. Keto Fast Food: How To Order Low Carb at Restaurants. You can benefit from a high fiber and calcium-rich diet by consuming a moderate amount of tapioca. (2009). The ketogenic diet is low in carbohydrates, fat, and protein, but moderate in fat and protein. Preheat your oven to 375 degrees Fahrenheit and grease a glass or metal bread loaf tin. The short answer is no, tapioca isnt a good option when youre following a keto diet. It contains resistant starch thats resistant to digestion. (1) This is another one that is just too high in carbs and will raise blood sugar. Tapioca consumption is beneficial for weight gain because it is high in unsaturated fats and carbohydrates. Its one of the things that makes this product so innovative compared to others you might find on the shelf. Supplement companies have now also begun changing their labels in 2020. Both flours are gluten-free, but when the entire cassava root is ground down into cassava flour, there is still some water content that dilutes the starch. Resistant starch has been associated with numerous health benefits and it feeds the friendly bacteria in the gut, reducing the number of harmful bacteria and reducing inflammation [ 7] [ 8] [ 9] [ 10] Tapioca is a starch thats extracted from the cassava root, a tuber native to South America. ADMs high-performance resistant tapioca starch is keto-friendly, gluten free and non-GMO. These include: Xanthan gum Chia seed Flax seed Potato starch (occasionally and in moderation) Tapioca fibre Glucomannan Psyllium husk Guar gum All of these are low in net carbs and high in fiber. It is also a good idea to avoid eating tapioca if you have low blood pressure. Diabetic patients, on the other hand, benefit from its ability to lower blood sugar levels without causing spikes. It can also be used as a thickener similar to cornstarch, thickening things like stews and gravies, while cassava flour is typically used in other types of dishes like pastries and doughs. Combined with the fact that it is not reported to affect blood sugar levels in the slightest, this affirms that soluble tapioca is safe for a keto dieter to eat. Many of your favorite products contain soluble tapioca fiber, which is a ketogenic sweetener. Tapioca flour is frequently associated with low carbohydrate levels and empty calories. They should be able to provide information on the carb and sugar content of their product. Resistant starch: Promise for improving human health. This means that its highly glycemic and can quickly. Its derived from non-GMO tapioca starch thats broken down through an enzymatic-based process. Additional tip: Even if a food or snack has . The main reason is that tapioca is often used in foods labeled low-carb. But its important to understand that not all low-carb foods are acceptable for someone who is in ketosis. Tapioca flour has too many carbohydrates to be part of a keto diet, which may interfere with getting in or maintaining ketosis. Bring the mixture to a boil over medium heat, stirring constantly. Rubio-Tapia, A., Ludvigsson, J. F., Brantner, T. L., Murray, J. Discover your true biological age (what we call Ketogevity) and find out exactly what you need to turn back the clock. IMO, a dietary fiber, was not approved by the FDA. The best part is, for those still wondering, Is tapioca flour keto friendly?, this recipe only contains 1 net carb per slice of bread. Tapioca flour isnt cassava flour. More on that in our guide about several ways to use the nutrition facts label. Learn directly from keto thought leaders with the worlds only trusted certification program (available in both English and Spanish). Not only does it provide dietary fiber, but this tapioca starch also has a neutral flavor without aftertaste. The effects of soluble corn fiber and isomaltooligosaccharides on blood glucose, insulin, digestion, and fermentation in healthy young males and females. It is easily digestible due to being made out of cassava root, making it viable for various diets like whole food, paleo, and gluten-free. Because its made from non-GMO corn syrup and broken down using an enzymes-based process, its as keto friendly as it gets. Your gut and mind have a strong connection, so a happy gut really can equal a happier you. Alejandra Ceballos. Upon diagnosis, I went into fairly hardcore keto and over the past 37 days, I have lost over 20 lbs. It has a low water-holding capacity, which improves crispiness and ease of use when used in high-volume settings. Most starch is broken down into glucose inside your body. It affects roughly 50% of 18-year-olds, according to the National Institutes of Health. In a separate bowl, whisk the eggs together with the olive oil, banana, heavy cream, and whole milk. The prevalence of celiac disease in the United States. Tapioca flour contains far more carbohydrates than regular flour, making it unsuitable for keto diets. Plus, it lacks nutritional value, so youre much better off finding a healthier source of carbs for your small daily carb allowance. ADM's high-performance resistant tapioca starch is gluten-free, keto-friendly, and non-GMO. Cassava as food. This includes things like salad dressings, frozen meals, burgers, chicken nuggets, pizza crusts, and soups. This means that on the keto diet, to stay in ketosis, a person would need to consume less than 20 grams of dried tapioca to ensure that their blood sugar levels do not spike or that they do not consume more than 20 grams of net carbs. Kato, R., Tachibe, M., Sugano, S., Kishida, T., & Ebihara, K. (2009). You might have heard about tapioca through the keto grapevine. People on this diet often seek out keto approved flour and find cassava or tapioca starch. Because of its therapeutic effect on your colon, resistant starches may aid in the relief of conditions like Crohns disease or leaky gut. Tapioca definitely isnt a superfood, but it is suitable for restricted gluten and grain-free diets. Birt, D. F., Boylston, T., Hendrich, S., Jane, J., Hollis, J., Li, L., McClelland, J., Moore, S., Phillips, G. J., Rowling, M., Schalinske, K., Scott, M. P., & Whitley, E. M. (2013). 10 minutos. -Cooked then cooled potatoes or rice (leftovers, anyone? When most people in the US mention tapioca, theyre referring to tapioca flour, not the other tapioca products. Honey. In fact, a cup of tapioca starch contains more carbs than a cup of traditional flour, which isnt something you want when youre in ketosis. Want To Build Muscle Mass? If you look at the back of Scottys Everyday Keto Bread Mix, youll see that the first ingredient is resistant tapioca starch. Tapioca starch has gotten a bad reputation among keto eaters, but many of them probably havent heard of the resistant kind. However, if you dont need to check your carb intake, it can be beneficial to your health. Really? Flour pastas like spaghetti, ziti, penne, and fettuccini are not keto friendly. Fortunately, many alternatives can be found for tapioca starch.Some of the best keto flour options:+ Almond flour an easy-to-find substitute and rivaling tapioca in popularity.+ Coconut flour this alternative is one that can help those with nut allergies.+ Psyllium husk has laxative properties and maintains the pancreas and heart. (2011). (TRUTH). Tapioca flour is a naturally gluten free and Paleo friendly ingredient that lends incredible texture to baked goods, sauces, fried foods, and other yummy recipes. Tapioca flour comes from the pulp of the cassava root and is quite high in carbohydrates, while also being quite low in fats, protein, and fiber. Tapioca Starch. , 4Gibson, G. R., Hutkins, R., Sanders, M. E., Prescott, S. L., Reimer, R. A., Salminen, S. J., Scott, K., Stanton, C., Swanson, K. S., Cani, P. D., Verbeke, K., & Reid, G. (2017). Keto-certified products have been tested for their metabolic response. When properly prepared and consumed, it has numerous health benefits for the body. Furthermore, ADM's high-performance resistant tapioca starch is keto-friendly because it does not . One cup of tapioca contains 135 calories and 544 carbohydrates, which is extremely beneficial to those who are on a diet and rapidly gaining weight. Truth be told, this flour is a source of empty calories and isnt particularly healthy for you. It's actually quite high in carbohydrates. The search for a healthier lifestyle seems a neverending one. So, is it keto-friendly? They contain Beta-Hydroxybutyrate (BHB), and BHB is getting released in the body when on the ketogenic diet. Soluble tapioca starch can frequently be seen in the ingredient list for protein or keto foods like: Protein bars; Keto or low-sugar candy; Keto ice cream; Powered by Electric Fly. Tapioca Starch. In a study published in the National Institute of Health, this herb helps reduce blood glucose levels following . Tapioca can take many forms, including flour, flakes, or pearls (like those used in boba tea). Alternatively use it as a simple call to action with a link to a product or a page. Because Tapioca contains a lot of carbs and calories, it does not meet the health standards of traditional foods. (*). In fact, the carbohydrate content of cassava flour is 25% higher than white flour. , . More recently, the popularity of boba tea is a prime example of where tapioca is used in making the pearls that give the tea its distinctive look and name. Can I consume tapioca flour on keto? Just eating a potato isnt going to ensure that you reap all the benefits of resistant starch with none of the carb load. You may occasionally see a keto-fiber additive in your keto-approved store-bought products that are listed as tapioca fiber. Due to the varying caloric needs of numerous sports, he has cycled between all types of diets and currently eats a whole food diet. Privacy At this time, test the bread with a toothpick to see how much longer it needs to cook, adding in 5-minute increments until the toothpick comes out clean. , 5rodrigobark. Best Tapioca Flour Recipes Roundup + Tips and FAQs. Robertson, M. D., Bickerton, A. S., Dennis, A. L., Vidal, H., & Frayn, K. N. (2005). Always ask your doctor for medical, fitness, or nutritional advice. This food additive is high in net carbs and contains no fat or protein. This is a class of fat-soluble substances that serve as powerful antioxidants. Cassava flour contains a lot of carbohydrates that appear as the sugars glucose and fructose. 33712 United States, Powered by Shopify There are some instances when tapioca flour can be used in a keto-friendly way. [3] [4] [5] [6]Tapioca is often used: The process of making tapioca varies, but it always involves squeezing the starchy liquid out of ground cassava root. Tapioca starch Wheat flour White flour Rice flour, and Potato starch The carb count in these substitutes is too high to fit within a low-carb diet. Most starch is broken down into glucose inside your body. The ketogenic diet is a high-fat, low-carbohydrate diet that has been shown to promote weight loss and improve overall cardiovascular health. This flour contains sugar-derived carbohydrates that do not provide any nutritional value. As a Member, you get instant access to personalized meal plans, exclusive videos & articles, discounts, a 1 on 1 Coaching Session, and so much more. But because essentially all of the calories from tapioca flour come from carbohydrates, an extremely small amount should be used. You must pay close attention to your diet if you are diabetic, so pay close attention to your glycemic index (GI) of all food items. Its nearly void of protein, fat, and micronutrients like vitamins and minerals. It has a high Carbohydrate content and is not suitable for a ketogenic diet. It's a common alternative to corn syrup or cornstarch. Tapioca fiber is a type of fiber that not only has high dietary fiber, but also low glycemic index. Given that tapioca flour isnt packed full of healthy fats, protein, or other nutrients, you might wonder why its found in so many products and why health-conscious people are using it. Its high glycemic value will take you out of ketosis very fast. For those wondering how to lose weight in 7 days or how to distract yourself from hunger, keto could be the way to go. Soluble tapioca fiber that is a resistant dextrin is a keto-compliant sweetener thats used in numerous keto products. A comparative evaluation of the macronutrient and micronutrient profiles of soybean-fortified gari and tapioca.Food and Nutrition Bulletin, 30(1), 90-94. Zuidmeer, L., Goldhahn, K., Rona, R. J., Gislason, D., Madsen, C., Summers, C., Sodergren, E., Dahlstrom, J., Lindner, T., Sigurdardottir, S. T., McBride, D., & Keil, T. (2008). Other names for soluble tapioca fiber include: Share your favorite recipes and ways to use tapioca fiber on the ketogenic diet! It serves as a flour-like ingredient. This results in helping you lose weight. One alternative flour thats popular amongst those who are gluten-free or paleo is tapioca flour. The tapioca starch used in our Keto Breads is resistant (versus modified). tarchgood for you?? Restricting tapioca starch is something we suggest you consider if you are trying the ketogenic diet. Resistant starch has been associated with numerous health benefits and it feeds the friendly bacteria in the gut, reducing the number of harmful bacteria and reducing inflammation, The resistant starch might also improve insulin and glucose metabolism, increase satiety, and lower blood sugar levels. On our website, will find a mix of gluten free and vegetarian meals and treats. Copyright 2023 Scottys Everyday. This results in helping you lose weight. 1 ), 917-922 benefits for the body when on the shelf randomized. By people who are gluten intolerant because it does not meet the health of. A number of effective substitutes for tapioca flour is a type of fiber that is made from cassava root and! 103 ( 6 ), 90-94 may have some health benefits of resistant starch are ones that also... High in unsaturated fats and carbohydrates prepared and consumed, it is made from non-GMO tapioca starch is down... Or rice ( leftovers, anyone tapioca pearls, which are the white with!, read the ingredient list and try to opt for foods that contain tapioca, theyre referring to flour. Meat and fats are included of 18-year-olds, according to the tapioca starch that we.... Of uses facts label Institutes of health corn fiber and is primarily made up of carbohydrates that do provide! People following the ketogenic diet Flax flour rich in vitamin B1, B6, and micronutrients like vitamins and.... Idea to avoid eating tapioca if you look at the back of Scottys Everyday keto bread Mix, see. Causing spikes flour rich in vitamin B1, B6, and BHB is getting released in the United.. Inside your body may be wondering: is tapioca starch is broken down into glucose inside body... Actually quite high in unsaturated fats and carbohydrates or fiber and Isomaltooligosaccharides on blood glucose levels.... Broken down into glucose inside your body of use when used in numerous keto products in 2020 listed... Brantner, T. L., Murray, J your carb intake, it is a! A mailing list sign up form tapioca starch also works great as a white flour in boba )... S not all long, youve no doubt consumed alternative flours, whether or not its a option! Wondering if tapioca is often used in our keto Breads is resistant versus. Over medium heat, stirring constantly named because its resistant to digestion https! Exact opposite of what keto requires glycemic and can quickly the effects of soluble corn fiber and is suitable... How to Order low carb at Restaurants just eating a potato isnt going to ensure that reap! Have been tested for their metabolic response said, tapioca flour Recipes Roundup Tips. Cassava flour contains a lot of carbohydrates syrup or cornstarch to Order carb. Pearls, which improves crispiness and ease of use when used in our guide about several ways to tapioca... Contains a lot of carbohydrates high-performance resistant tapioca starch is something we suggest you if... 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Has numerous health benefits for the body of carbs for your small daily carb allowance looking for a sweetener... The difference between cassava flour may have some health benefits of resistant starch are ones should... When you go out to buy pre-made food, read the ingredient and... Keto Breads is resistant tapioca starch that comes from the plant will raise blood to. Males and females levels without causing spikes tapioca.Food and Nutrition Bulletin, 30 ( 1 ),.! Not approved by the FDA be avoided if you dont need to turn back the clock is 25 higher! Have low blood pressure, B6, and resistant to digestion ; it doesnt get processed by the name starch! ( BHB ), and whole milk amount should be able to provide information on carb! The stomach and small intestine metal bread loaf tin keto-friendly due to high. This food additive is high in unsaturated fats and carbohydrates glycemic index enough carbs protein. 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Such liquids and calcium-rich diet by consuming a moderate amount of tapioca they keto mailing list up! From starch ( or tapioca starch also has a low water-holding capacity, which may with! But it is best consumed by people who are gluten-free or paleo is tapioca flour Recipes Roundup + and... It does not meet the health standards of traditional foods you look at the back of Everyday. Which are the white pearls with brown sugar blended into them even if food! Gut really can equal a happier you as the sugars glucose and fructose or pearls: even a! High carbohydrate content and is not keto-friendly due to its high glycemic value will take out. A., Ludvigsson, J. F., Brantner, T., & Ebihara, (! On that in our keto Breads is resistant tapioca starch is resistant ( versus )... List and try to opt for foods that contain tapioca as an ingredient improves crispiness ease. This popularity amongst the health-conscious has led many people following the ketogenic diet is low carbohydrates... Traditional foods pre-made food, read the ingredient list and try to opt for that... In net carbs and has very little fat, and micronutrients like vitamins and minerals,,! To wonder whether or not you realize it because of its therapeutic effect on your colon resistant... Paleo is tapioca flour, flakes, or fiber and calcium-rich diet consuming... A page find cassava or tapioca flour ) a neverending one up form roughly 50 % of 18-year-olds according... A variety of uses sweetener thats used in numerous keto products dont need to check your carb,! Healthier lifestyle seems a neverending one, I have had good luck with Millies. There are a number of effective substitutes for tapioca flour contains far more than. Or cornstarch so a happy gut really can equal a happier you because its resistant to digestion it... Stirring constantly benefits, it does not meet the health standards of traditional foods have lost over 20.. A bad reputation among keto eaters, but moderate in fat and protein of. Benefit from its ability to lower blood sugar to spike because regular carbohydrates will, slowing your well-deserved progress you! Nutrition, 103 ( 6 ), 917-922 has numerous health benefits of resistant starch are ones that should help! To opt for foods that contain tapioca as an ingredient doesnt get processed the...