Cassava, raw & Diabetes
High glycemic impact — occasional choice only. Glycemic load of 22.4 per 100g.
✅ Nutrition data verified · GL 22.4/100g · GI 61.9 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
How This Food Affects Blood Sugar
Key Nutrition Data
What to Watch For
⚠️ Low Dietary Fiber
Cassava, raw contains only 1.8g of fiber per 100g — far below the recommended threshold for diabetes-friendly carbohydrates. Without fiber to slow digestion, the starches break down rapidly in the small intestine, causing a quicker glucose release into the bloodstream. The American Diabetes Association recommends choosing high-fiber carbohydrates (≥3g per serving) to help stabilize post-meal blood sugar. Pairing Cassava, raw with high-fiber vegetables or legumes can partially offset this effect.
ADA Standards of Medical Care in Diabetes (2024). Diabetes Care, 47(Suppl 1).
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 103g | 39.2g | 23.1 | High |
| Standard Serving | 206g | 78.4g | 46.1 | High |
| Restaurant Portion | 412g | 156.8g | 92.3 | High |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
Related Vegetables and Vegetable Products Options
How to Include It
💡 Pair With Protein & Fiber
Eating alongside lean protein and non-starchy vegetables slows gastric emptying and blunts the post-meal blood sugar rise.
💡 Half Portion, Full Satisfaction
A half serving significantly reduces the glycemic load. Use it as a side, not the main event, and bulk up your plate with vegetables.
💡 Cook Lightly or Eat Raw
Overcooking breaks down vegetable fiber and can increase glycemic impact. Light steaming preserves structure and nutrients.
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
Frequently Asked Questions
Is Cassava a reasonable choice if you have diabetes?
Not the best choice. Cassava's GL of 22.4 is high. If it's culturally important or a personal favorite, try the 'cool and reheat' trick or mix it with a lower-GL alternative.
What GL value does Cassava carry?
Per 100g, Cassava has a GL of 22.4. This means one standard serving (1 cup cooked) provides approximately 46.1 GL — which is high.
How does Cassava affect blood sugar?
Blood sugar impact of Cassava: High. The key factors are its GI (61.9) and available carb content (36.3g/100g), which together produce a GL of 22.4.
Why is fiber important for blood sugar control?
Dietary fiber slows carbohydrate digestion and absorption, leading to a more gradual blood sugar rise. Cassava has only 1.8g of fiber per 100g, which is one reason its glycemic load (22.4) is high. The ADA recommends choosing carbs with at least 3g of fiber per serving. Adding high-fiber foods like vegetables or legumes to your meal can help compensate.
Is the GI value accurate?
The GI of 61.9 for Cassava is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Vegetables and Vegetable Products category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Can portion control make this food work?
Yes — half a standard serving of Cassava reduces the glycemic load substantially. At GL 22.4 per 100g this is a dense source, but a half portion makes a meaningful difference. The key is mindfulness: use it as a side dish, not the main event, and fill most of your plate with non-starchy vegetables and lean protein.
Methodology & Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 61.9 — subcategory_avg:Vegetables and Vegetable Products. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 206.0g) = 22.4 × 206.0 ÷ 100 = 46.1
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 169985. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Cassava, raw — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/cassava-raw/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.