Individuals who live with health issues such as an autoimmune disease, gastrointestinal (GI) conditions, or a diagnosis of autism, often use food as medicine. For many, a grain-free or paleo diet becomes a temporary dietary avenue to help calm the gut, lower inflammation, and/or improve overall symptoms. The elimination of grains can lower hard-to-digest foods in the diet, along with highly processed grains that are often found in packaged foods and are notorious for spiking blood sugar, contributing to leaky gut, and activating inflammatory responses in the body.
In a grain-free diet, cassava is an ingredient that is frequently relied upon as a flour alternative. Recently, however, concerns have been raised about cassava, due to its potential to contain high levels of heavy metals like lead. In fact, a 2024 consumer report showed that in popular products containing this root vegetable – including those marketed primarily as “healthy” kids snacks – tests reveal dangerous levels of lead. So high, in fact, one of the companies has pledged to eliminate cassava from its product entirely.
Here we discuss the potential risk of including cassava in one’s diet, and steps families can take to ensure safer alternatives for a grain-free diet.
Concerned about potential lead exposure for you or your child? It’s not just a risk found in food. Newbridge is here to help with comprehensive testing. Schedule an intake to get started.
Why Cassava Might Not Be the Best Choice
Cassava has gained popularity because it is a versatile, gluten-free alternative that is easy to work with in place of ingredients like wheat flour and gluten-free flours. It’s typically found in foods, like crackers, pastas, tortillas, and chips, and it can be an easy gluten-free= alternative in baking. Cassava is listed by name on ingredient labels, and others like arrowroot and tapioca are derived from this root, too.
Despite its commonplace in foods and kitchens, recent reports show that certain popular cassava-based products contain alarming levels of heavy metals. Here are some of those findings:
These reports raise serious concerns about cassava-containing food products,, especially for families who rely on cassava frequently in their diet.
According to Newbridge’s Functional Nutrition Provider, “if heavy metal toxicity is a concern, whether it’s an active issue or a preventive measure, it would be wise to avoid cassava and products that are testing high for metals like lead. Even if metals aren’t currently a major issue, it’s still advisable to minimize cassava intake, particularly in baking and processed snacks.”
Transitioning to safer foods: How to Swap Out Cassava-Based Products
Transitioning away from cassava can be challenging, especially for families who have relied on it as a staple in their grain-free diet. The key is to make this transition thoughtfully. Begin by swapping out cassava-based snacks first, then move onto your kitchen staples. Here are some alternatives that do not contain cassava, arrowroot, or tapioca and that are also grain-free.
- Chomps Beef Sticks
- Skout Organic Kids Bars
- Paleonola Grain Free Granola
- PaleoValley Bars or Beef Sticks
- Culina Yogurt
- Noka Smoothies
- Flackers
- Chickpea Noodles
- Organic Coconut Wraps
Better Flour Alternatives
For those who bake or cook frequently, finding suitable flour alternatives is essential. Here are some options that are safer and healthier:
- Coconut Flour
- Almond Flour (unless oxalates are an issue)
- Green Banana Flour
- Tiger Nut Flour
The Importance of Dietary Variation and Whole Foods
This issue with cassava underscores a fundamental principle in maintaining a healthy diet: variation is key. Relying heavily on a single type of flour or giving a child the same snack every day can increase the risk of exposure to potential toxins, as well as limit the nutritional diversity that different foods offer. Strive to incorporate a variety of whole foods into your diet, and when in need of a flour, try out different flour types. This not only helps in reducing the risk of heavy metal exposure but also supports overall health by ensuring a broad intake of nutrients.
An Important Note from Newbridge’s Functional Nutrition Provider
“If you or your child are actively trying to detox from lead or other heavy metals, and you’re consuming a lot of cassava-based products, that could be part of the reason why you’re not seeing the detox results you want. The truth is, we don’t know if every cassava product is contaminated with lead, but it’s a risk worth considering. That said, it’s important not to live in fear—just stay informed and be willing to adjust your diet as you learn about reports like these. Keeping yourself educated and making small changes can go a long way in supporting your health!”
Final Thoughts
While the discovery of heavy metals in cassava products can be concerning, it also serves as a reminder to diversify our diets and to be cautious of the foods we consume, particularly in the context of special dietary needs and in the consumption of processed/packaged foods. By gradually introducing alternative snacks and flours, you can help reduce heavy metal exposure while still maintaining a nutritious and enjoyable grain-free diet. Remember, the goal is to find a balance that supports your health needs without overwhelming your dietary restrictions.
For expert advice on creating a more varied diet, and how to minimize exposure to heavy metals, work with Newbridge’s Functional Nutrition Provider. Schedule your intake at newbridgewellness.com/new-patient.
