Garri vs Fufu – Which Is More Healthy?
Health Benefits Of Garri And Fufu
Garri and fufu are the most popular and local foods eaten by Nigerians. They are like the escorts that accompany numerous delicious soups into our body. It’s important to know their health benefits and risks, so we can be able to determine which is better for our body and why. There are other varieties like semo, wheat etc, but Garri and fufu are the cheapest and commonest. That’s why today we’ll find out between Garri and fufu – which is more healthy?
I will evaluate each of them separately based on their health benefits, nutritional value and health risks, then give my verdict. Let’s go!
I will evaluate each of them separately based on their health benefits, nutritional value and health risks, then give my verdict. Let’s go!
First of all, what is the difference between Garri and Fufu? Cassava is used in the production of the both of them. Fufu or Akpu is white and it is prepared from cassava after allowing for fermentation and later boiled for eating with soup. While Garri is prepared after soaking and fermentation, after which it is grinded, fried and dried for storage purposes.
Garri
If they asked me to describe Garri in one word, I’ll proudly say ‘Lifesaver’. Because it has saved lives. Garri is the most popular foodstuff in the whole of West Africa. It is eaten by almost every Nigerian (especially the single boys and girls). It can be eaten anyhow and anytime.
Garri is a fine or coarse flour of different texture made from cassava tubers. When prepared with boiled water it is called Eba. Eba is a very healthy Nigerian swallow food.
And the best soup that goes with Garri is ewedu or ogbono soup.
Garri is a fine or coarse flour of different texture made from cassava tubers. When prepared with boiled water it is called Eba. Eba is a very healthy Nigerian swallow food.
And the best soup that goes with Garri is ewedu or ogbono soup.
The nutritional value and health benefits of Garri are:
∆ It is rich in starch.
∆ It also has very high fiber content
∆ Garri is good on its own but it should be eaten with soup to give a balanced diet since it is mostly an energy giving food.
Yellow Garri has more nutrients than white Garri, because it is fried with palm oil.
ALSO READ: Top 10 Nigerian Weight Loss Recipes
Health Risks
Diabetes sufferers should not take garri too since it has a lot of sugar. or rather just reduce the quantity of garri you are eating.
What is the Glycemic index of garri? Garri has a glycemic index of 82. Hence, it will cause rise in blood sugar level.
It is also known to cause eye defects because of its high cyanide content.
Now let’s move in to fufu.
What is the Glycemic index of garri? Garri has a glycemic index of 82. Hence, it will cause rise in blood sugar level.
It is also known to cause eye defects because of its high cyanide content.
Now let’s move in to fufu.
SEE ALSO: Healthy Nigerian Foods For Pregnancy
Fufu
If there’s one word I’ll use to describe Garri it will be ‘Energy’. Because it needs energy to be swallowed and also gives energy too.
Fufu is a staple Nigerian food, it can be eaten with any soup, (that has a lot if assorted meat). However it takes many hours of strenuous work to prepare.
Fufu is a staple Nigerian food, it can be eaten with any soup, (that has a lot if assorted meat). However it takes many hours of strenuous work to prepare.
The nutritional value and health benefits of fufu are:
1. It is also very rich in carbohydrates and can supply the body a lot of energy.
2. It is very low in cholesterol.
3. It contains alot of potassium.
1. It is also very rich in carbohydrates and can supply the body a lot of energy.
2. It is very low in cholesterol.
3. It contains alot of potassium.
Health Risks
Just two wraps of fufu contains more than 600 calories. That can make you very fat. Fufu has a glycemic index of 84.
It is one of the leading cause of belly fat.
It is one of the leading cause of belly fat.
So now we have evaluated the both of them… This is moment you have been waiting for. Between fufu and Garri the most healthy food is….
Fufu! This is because it contains fewer health risks and a moderate amount of nutrition benefits.
Thanks for reading. Do you think i was wrong? Please comment on your opinion and what you think.
SOURCE:
Garri: The Health Benefits and Side Effect of Gari
Garri: The Health Benefits Effects
What is Gari?
Gari also known as cassava flakes is a creamy-white, granular flour. It is a popular West African food made from cassava tubers. Gari is widely consumed in Nigeria and many other West African countries owing to its availability and affordability.
Garri as a water-soaked snack is called ‘garium sulphate’ It can be mixed with cold water for a snack; sugar or salt may be added, and sometimes some evaporated milk. It is used to make a gruel called “fufu” in Nigeria. You can also use it for a starch side dish as you would rice, or couscous. Garri when prepared on heat and hot water is called Eba a name common among Ibo speaking people of Nigeria. Eba is gari sprinkled into a pot of boiling water, and stirred until a dough is formed. This is served in balls and taken in soups or, with other dishes. Click to see The 4 Healthiest Nigerian Food According To Scientists
Is Gari Healthy?
Nutritional Value of Garri Food
Gari contains lots of nutrients that are useful and beneficial to our health. The nutrient found in garri are:
- Calories340
- Sodium 417 mg
- Total Fat2 g
- Potassium 0 mg
- Saturated2 g
- Total Carbs 80 g
- Polyunsaturated0 g
- Dietary Fiber 12 g
- Monounsaturated0 g
- Sugars 0 g
- Trans 0 g Protein 2 g
- Cholesterol 0 mg
- Vitamin A 0%
- Calcium 0%
- Vitamin C 0% Iron
How To Make Garri From Cassava
Garri (Cassava Flour) is made from Raw Cassava. Cassava is a tuber crop, which contains a very high level of starch, and is processed in many ways to get an edible end-product. Below is a step by step process on how to make garri.
– After you have gotten your cassava tuber from the farm, Peel off the skin and in doing so try as much as possible not to peel too deep into it.
– The next step is to Wash the peeled tubers. Try to wash with a lot of water to remove sand, because this is the only washing you are going to do.
– Cut the tubers into medium sizes. Smaller sizes increase the speed. Then you ground in a grounding machine
– After the grinding, the cassava powder will still be watery and need to be packed in long bags and taken to be drilled to promote ultimate dryness in a jack for 2-3 days.
– When its dried, use a wide sieve to sieve off the fine cassava powder from other particles.
– The next step is to fry using a wide frying pan, fry the powder in reasonable portions until it becomes dry and brittle.
– Sun dry your garri in a clean environment to reduce the effect of bacteria that may lead to spoilage.
The last and final step is to pack your garri in a dry and convenient place where you can take from when you want to eat.
Click To see The 7 Bizarre African Tribe Sex Rituals
Health Benefits and Effects of Garri on the body
There are several benefits and effects of soaking garri , Apart from being a rich source of energy owing to its carbohydrate content, garri is also a good source of fiber according to garri nutrition facts, which helps promote bowel emptying and prevent stomach cancer. The main side effect of garri consumption is related to the cyanide content of cassava from which garri is produced.
Garri is made from cassava which is known to contain hydrocyanic acid. Although the processing process of garri significantly reduces its Cyanide content, it has been linked to eye defects which is the main disadvantage of garri consumption.
According to Dr. Ben Ajayi a Ophthalmologist, “Cyanide is slightly similar in structure to Vitamin B12 (cyanocobalamin).So it competes with Vitamin B12 replacing it and adversely affecting rapidly growing tissues or tissues that are regularly being renewed such as the skin, peripheral nerves and the nerve of the eye (optic nerve). It is the involvement of optic nerve which can lead to eye defects and blindness.
A study which evaluated the cyanide concentration of six garri samples in Nigeria Published in the World Journal of Nutrition and Health revealed that, four of the samples analysed contained cyanide in the range of 2.10-9.10 mgHCN/kg which falls well below the permissible limit while the remaining two samples had higher residual cyanide content of 11.78 and 15.30mgHCN/kg which is above the permissible limit of 10.0mgHCN/kg set by the World Health Organization WHO.It is also important to note that, garri that is not properly processed or stored can also constitute a major threat to public health.
A study conducted by The Makerere University Medical school and Published in the African Journal of health sciences which analyzed garri from different states revealed that garri contains eight bacteria genera namely (Bacillus, Staphylococcus, Streptococcus, Pseudomonas, Clostridium, Salmonella Klebsiella and Coliforms groups) genera and six fungi genera (Aspergillus, Penicillium, Rhizopus, Botrytls, Fusarium and Cladosporium) In addition to Aflatoxins B1, B2, G1 and G2.
Garri and Weight Loss
Carbohydrates are known to increase weight gain and cassava from which garri is produced is not different. A cup of garri contains about 360 calories, out of which 99% is carbohydrate. As such, consuming excess garri is detrimental to your weight loss goals. See Why Fatty Fish Oil is Very Important for Your Health
SOURCE LINK:
Comments
Post a Comment