What is Tapioca Fiber? Does tapioca fiber raise blood sugar?
How Is Tapioca Fiber Produced?
We're here to answer your questions about tapioca fiber and its effects on blood sugar levels! Tapioca is a starch made from the storage roots of the cassava plant, grown in South America. The starch then goes through an enzymatic process to isolate the fiber. On a label it can be listed as soluble tapioca fiber, cassava fiber, soluble tapioca fiber powder, soluble tapioca fiber syrup, prebiotic fiber, or prebiotic soluble fiber from tapioca.
Does Tapioca Fiber Spike Blood Sugar? If So, How?
There are actually two types of tapioca fiber and our bodies respond to them differently -- one of them can spike blood sugar levels!
This is a soluble prebiotic fiber called isomalto-oligosaccharides (IMO). Not only does it spike blood sugar levels, you need about 30g of IMO to have a prebiotic benefit. FDA has ruled that it can no longer be classified as dietary fiber and will be counted as carbohydrates moving forward.
The type of tapioca fiber that we at Resist use in our bars is resistant dextrin fiber -- meaning it resists digestion, makes its way to your gut, feeds the good bacteria, and has strong prebiotic benefit! This type of prebiotic tapioca fiber does not negatively affect blood sugar levels, helps you feel full, and may aid in the metabolic process (Hobden 2015).
Benefits Of Tapioca Fiber
Fiber slows down the speed at which carbs are digested and how quickly sugar is absorbed into the blood. This helps you feel fuller for longer and keeps blood sugar stable. It also helps improve hormone health by improving insulin resistance and helps decrease ghrelin, your hunger hormone (Parnell 2009)
Resistant dextrin tapioca fiber has been shown to improve type 2 diabetes and insulin resistance and promote weight loss (Hu Q 2020, Aliasgharzadeh 2015). This is due to improved liver insulin resistance, improved serum lipid levels and reduced hepatic lipid deposition – which boosts fat metabolism (Hu F 2020).
One study of 55 women with Type 2 Diabetes, showed that 10g of resistant dextrin fiber significantly reduced the stress hormone cortisol, may have beneficial effects on mental health, and improve immune system response (Abbasalizad Farhangi 2018).
Another study of 62 women with PCOS, showed that “resistant dextrin consumption can regulate metabolic parameters and androgen levels and manifestations including hirsutism and menstrual cycle irregularity in women with PCOS” (Gholizadeh Shamasbi 2019).
Eat More Fiber!
We use resistant dextrin tapioca fiber in Resist protein bars for all of the reasons above, and also because most people don’t get enough fiber in their diets.
Studies show less than 5% American adults meet the daily fiber recommendations of 25 grams for Women and 38 grams for men (Slavin 2005, Rehm 2016).
Resist bars supplement almost half of your daily fiber! Order yours today :)