5. Tapioca
This starch comes from the cassava root, a South American tuber vegetable. The cassava root grows readily in a wide variety of climates and is common in many regions of Africa, South America, and Asia. Tapioca is nearly pure starch and therefore, has very little nutritional value. However, it’s a suitable replacement for cornstarch in baking.
Tapioca typically comes in the form of flour, pearls or flakes. It’s a source of carbohydrates and contains very little fat or protein. 1-cup of the starch comprises 100-calories. While there’s very little nutrient value or phytonutrient properties in tapioca, it has health benefits for gluten-intolerant individuals.
If you’re thinking of baking some muffins or a cake, and the recipe calls for cornstarch to thicken a batter, tapioca is a suitable gluten-free replacement. However, don’t expect tapioca to provide any real benefits regarding nutritional value. You’re better off sticking to buckwheat for healthier forms of grains that suit a gluten-free diet.