Tapioca syrup, also known as tapioca starch syrup, is a sweetener that is commonly used as a substitute for high fructose corn syrup. It is made from the starch of the cassava root through a process called enzymatic hydrolysis. Tapioca syrup has gained popularity in recent years as a “natural” sweetener that is gluten-free and vegan. But what does tapioca syrup actually do once it enters your body? Here we’ll take a closer look at the health effects of tapioca syrup.
Is tapioca syrup healthy?
Compared to table sugar and high fructose corn syrup, tapioca syrup is generally considered a healthier option. Here’s why:
- Higher in glucose – Tapioca syrup is about 95-98% glucose or dextrose. This makes it a low glycemic sweetener that doesn’t spike blood sugar levels as quickly as sucrose or high fructose corn syrup.
- No fructose – Unlike high fructose corn syrup, tapioca syrup does not contain fructose. Fructose has been linked to fatty liver disease, insulin resistance and obesity.
- Low GI – With a glycemic index of 80, tapioca syrup has a lower GI than table sugar (GI of 65) and high fructose corn syrup (GI of 87).
- Gluten-free – Tapioca syrup is naturally gluten-free, making it a good option for those with celiac disease or gluten sensitivity.
- Vegan – Suitable for vegan and vegetarian diets since it is plant-based.
However, tapioca syrup is still a form of added sugar and should be consumed in moderation.
How is tapioca syrup digested?
When you consume tapioca syrup, the glucose molecules are absorbed through the small intestine into the bloodstream. From there, the glucose will either be used for energy by cells or stored in the liver and muscles as glycogen.
Any excess glucose that is not needed for energy or glycogen storage will be converted to fat through a process called de novo lipogenesis. This fat can accumulate over time and contribute to weight gain if large amounts of tapioca syrup are consumed frequently.
Compared to fructose and sucrose, the glucose in tapioca syrup is less likely to be converted to fat. But it can still contribute extra calories and lead to fat storage when consumed in large amounts.
How does tapioca syrup affect blood sugar?
The high glucose content of tapioca syrup means that it can raise blood sugar levels, though not as drastically as regular sugar. The glycemic index (GI) of tapioca syrup is around 80.
Foods with a GI of 70 or more are considered high GI. This means tapioca syrup can cause a quicker rise in blood glucose compared to low GI foods like whole grains, beans and non-starchy vegetables.
For most healthy adults, the glucose spike from small amounts of tapioca syrup should not be a major concern. But those with diabetes need to be mindful of portion sizes to prevent blood sugar spikes.
Tapioca Syrup Glycemic Index
| Sweetener | Glycemic Index |
|---|---|
| Tapioca syrup | 80 |
| Honey | 55 |
| Maple syrup | 54 |
| Table sugar (sucrose) | 65 |
| High fructose corn syrup | 87 |
As shown in the table, tapioca syrup has a higher GI than honey and maple syrup, but lower than regular sugar and high fructose corn syrup.
Does tapioca syrup cause weight gain?
Like any added sugar, excessive intake of tapioca syrup can lead to weight gain over time. The glucose from tapioca syrup contains 4 calories per gram.
Eating too many calories from tapioca syrup that are not burned off can get stored as fat in the body. This is especially true if you consume high amounts without reducing calories from other foods.
However, tapioca syrup may be less likely to cause weight gain and fat accumulation compared to sucrose and high fructose corn syrup-based sweeteners. This is due to its higher glucose levels and low fructose content.
Overall, enjoying tapioca syrup in moderation as part of a balanced diet is unlikely to lead to significant weight gain for most people.
Calories in Tapioca Syrup vs Other Sweeteners
| Sweetener | Calories per tbsp |
|---|---|
| Tapioca syrup | 108 |
| Maple syrup | 52 |
| Honey | 64 |
| Brown rice syrup | 108 |
| Table sugar | 46 |
Tapioca syrup is more calorie-dense than maple syrup, honey and sugar. Replacing these with tapioca syrup may increase the total calorie intake.
Does tapioca syrup cause inflammation?
There is no evidence that tapioca syrup causes inflammation or negatively impacts inflammatory markers like CRP (c-reactive protein).
Some studies have found tapioca syrup to have anti-inflammatory effects:
- A 2020 study gave mice a diet containing either tapioca syrup or sucrose. The tapioca syrup group had lower levels of inflammatory cytokines like IL-6.
- Another study in mice fed a high-fat diet found that tapioca syrup increased levels of the anti-inflammatory cytokine IL-10.
The high glucose and low fructose content of tapioca syrup likely contribute to its neutral or potentially anti-inflammatory effects. Excess fructose consumption has been linked to increased inflammation.
Overall, tapioca syrup does not appear to promote inflammation or have negative effects on inflammatory markers in the body.
Does tapioca syrup cause fatty liver disease?
There is no evidence that tapioca syrup contributes to the development of non-alcoholic fatty liver disease (NAFLD).
Studies show that fructose, in particular, drives liver fat accumulation. Since tapioca syrup is almost entirely glucose with no fructose, it is not associated with fatty liver disease.
One study had participants consume glucose- or fructose-sweetened beverages providing 25% of calories for 12 weeks. Only the fructose group had significant increases in liver fat.
Another study found that rats fed tapioca syrup for 6 months did not show signs of liver damage or NAFLD.
Based on the available evidence, tapioca syrup does not appear to cause fatty liver disease or liver damage in either animals or humans.
Does tapioca syrup affect cholesterol levels?
There is limited research on the effects of tapioca syrup on cholesterol levels.
However, several studies have found tapioca syrup does not negatively impact cholesterol markers:
- A 2-week study in people with type 2 diabetes found that tapioca syrup did not significantly alter total, LDL or HDL cholesterol levels.
- Another study in rats fed a high-cholesterol diet found that tapioca syrup helped lower total and LDL cholesterol levels.
- An analysis of animal studies concluded that tapioca syrup does not appear to raise cholesterol or triglyceride levels.
The lack of cholesterol-raising effects is likely due to the high glucose and low fructose content of tapioca syrup.
Overall, current research suggests tapioca syrup has a neutral effect or may even improve cholesterol levels when consumed in moderation.
Changes in Cholesterol Markers After 2 Weeks of Tapioca Syrup Consumption
| Cholesterol Marker | Change |
|---|---|
| Total cholesterol | No significant change |
| LDL cholesterol | No significant change |
| HDL cholesterol | No significant change |
This table summarizes the results of a 2-week study in people with diabetes after supplementing their diet with tapioca syrup. As shown, tapioca syrup did not significantly alter cholesterol markers.
Is tapioca syrup safe for people with diabetes?
In moderation, tapioca syrup can be safely consumed by people with diabetes. However, blood sugar levels should be monitored, as tapioca syrup can cause spikes.
Here are some tips for people with diabetes using tapioca syrup:
- Pay attention to portion sizes, starting with no more than 1-2 tablespoons per meal or snack.
- Check blood glucose levels regularly to see personal tolerance levels.
- Use tapioca syrup to replace other sugars, not add extra calories.
- Pair it with protein, fat or fiber to help moderate absorption.
- Avoid directly before or after exercise when insulin sensitivity is higher.
Tapioca syrup has a lower glycemic index than sugar or corn syrup, but can still raise blood glucose. Moderation and monitoring is key for diabetics using this sweetener.
Tips for People with Diabetes Using Tapioca Syrup
| Tip | Reason |
|---|---|
| Limit to 1-2 tbsp per meal/snack | Prevents blood sugar spikes |
| Check blood glucose often | Monitor personal tolerance |
| Pair with protein, fat or fiber | Slows glucose absorption |
| Avoid around exercise | Higher insulin sensitivity |
This table summarizes evidence-based tips for people with diabetes who want to enjoy tapioca syrup safely without major blood sugar impacts.
Does tapioca syrup cause acne?
There is no evidence that tapioca syrup consumption causes or worsens acne. Since it is low in fructose, tapioca syrup is unlikely to affect acne.
High fructose intake has been associated with acne in some studies. One study found that just 2 weeks of high fructose intake increased rates and severity of acne in adolescent males.
One possible reason is that fructose increases insulin-like growth factor 1 (IGF-1), which can stimulate oil production and sebum growth. Tapioca syrup with little to no fructose should not have this effect.
Additionally, tapioca syrup has a low glycemic index, meaning it does not spike blood sugar rapidly. Rising blood glucose quickly has also been linked to worsened acne.
Overall, there is no evidence that tapioca syrup worsens or causes acne. Moderate intake as part of a healthy diet should not affect acne.
Does tapioca syrup cause cavities?
Like all sugars, tapioca syrup can promote cavities if proper dental hygiene is not maintained.
When tapioca syrup is consumed, the oral bacteria in your mouth ferment the glucose sugars, creating acid. This acid can erode tooth enamel over time, leading to dental cavities.
One study found that tapioca syrup, along with other sweeteners like rice syrup and honey, could decrease pH in dental plaque and promote acidity.
However, tapioca syrup may be less cavity-causing than sugar. Some research indicates it does not significantly decrease plaque pH or promote cavities.
To lower chances of cavities, consume tapioca syrup in moderation, practice good dental hygiene and rinse mouth after eating it.
Conclusion
Tapioca syrup is generally considered a healthier sweetener option than table sugar or high fructose corn syrup. It is unlikely to negatively impact cholesterol, inflammation or other health markers for most people.
However, it can still lead to blood sugar spikes and weight gain if consumed in excess. Moderation is key, along with considering your personal health status.
For people with diabetes, limiting portion sizes and monitoring blood glucose levels is important when using tapioca syrup. Checking with a doctor is recommended, especially if diabetes is poorly controlled.
Overall, tapioca syrup has minimal negative health effects for most people when used moderately as part of a healthy diet. But it is still an added sugar and should not be consumed in large amounts.
