5 HEALTHY NIGERIAN FOODS THAT ARE HEALTHIER THAN YOU THINK.
Many people assume traditional Nigerian foods are “too starchy”, “too oily” or “unhealthy”.
But the truth is, when prepared the right way, these meals can be
très nutritious.
5 healthy Nigerian foods
Here are 5 underestimated Nigerian
1. YAM
Topping the list is yam.
Yam is often labeled a bad carb, but that’s not the full story.
Boiled yam is a complex carbohydrate, meaning it digests slowly and provides steady energy without spiking your blood sugar too quickly.
– When eaten with vegetables, it has a low to moderate glycemic index.
It is especially rich in fiber, Vitamin C, potassium and antioxidants.
What’s more? It supports heart health, digestion and regulation of blood pressure.
Tip: Instead of frying, pair boiled yam with vegetable sauce, garden egg sauce or beans.
2. OKRA
Okra, also known as ladies’ finger is more than just a slimy soup ingredient, it is an underrated super vegetable.
It is high in fiber, which helps with digestion and keeps you full for longer.
It also contains mucilage (the slimy substance) that helps lower cholesterol and stabilize blood sugar.
It is packed with Vitamin C, folate and antioxidants that protect your cells from damage.
Tip: Okra soup is healthiest when made with little palm oil, lots of vegetables and lean protein.
3. EGUSI
Egusi soup is often seen as too oily and fatty, however the seeds are very healthy.
They’re the right kind of fat.
EGUSI is rich in unsaturated fat, plant protein, zinc, magnesium and vitamin A.
When prepared right, it supports brain function, hormonal balance and skin health.
The problem is we prepare it with too much oil and seasoning cubes.
Tip: Use less oil, more vegetables and local spices like crayfish and onions.
4. MOI MOI
This is a favorite. Moi moi is not just tasty, it is also high in protein and low in calories, making it ideal for weight loss and muscle maintenance.
It is made from beans which are rich in iron, fiber and B vitamins.
Tip: For a healthier version, add less oil, and enrich it with boiled eggs or fish.
5. OFADA RICE
Ofada rice is a whole grain, meaning it retains its bran and germ (where most of the nutrients are).
It is high in fiber, iron, magnesium and B vitamins than white refined rice.
It also supports blood sugar control, digestive health and cholesterol balance.
It is best enjoyed with a vegetable-rich ofada sauce, with lean meats and moderate palm oil.
Nigerian foods are not the enemy.
The real issue is often how we cook them – Too much oil, salt or seasoning cubes.
Small changes like boiling instead of frying, reducing artificial ingredients and adding vegetables can make all the difference.
Pharmacist Oluoma
