Ever wondered about that starchy side dish you see accompanying most West African meals? That dense, granular staple is garri, made from cassava root, and it packs some serious nutritional benefits. As a carb-lover, garri has become your new best friend. Forget rice and potatoes; garri needs to be on your radar.
Cassava is a root vegetable that’s been sustaining populations in Africa for centuries. When processed into garri, it becomes a shelf-stable source of nutrients. In this article, we will highlight 7 of the most impressive health benefits of Garri.
Garri: An Overview of This West African Staple
A staple food in West Africa, Garri especially popular in Nigeria. This coarse flour made from cassava roots has been a dietary staple for centuries.
- It is formed from crushed cassava roots that have been fermented and sieved into minute bits (known as grits). To achieve the ultimate crispy result, the grits are roasted or fried.
- The end result is crunchy granules of garri; Garri is a popular West African meal that is quickly becoming a viable product.
Garri is cheap to produce, non-perishable, and filling. No wonder it has been sustaining families in West Africa for generations. Garri can be enjoyed on its own, usually soaked in cold water, milk, groundnut, or stew to make a thick porridge called eba.
7 Health Benefits of Garri
Incorporating garri into your diet can provide a range of impressive health benefits. Garri is a delicious and nutritious addition to any meal.
Garri is more than just a staple; it’s packed with benefits. Here are 7 impressive health reasons to enjoy this West African favorite:
Garri Boosts the Immune System
Garri is high in resistant starch, a type of starch that feeds the good bacteria in your gut. These beneficial bacteria help boost your immunity in several ways:
- They help maintain the gut barrier, which prevents unwanted substances from entering your bloodstream. A healthy gut barrier is important for proper immune function.
- They produce short-chain fatty acids that have anti-inflammatory effects and help support the immune system.
- They positively influence the development of certain immune cells, like lymphocytes, that protect you from infection.
Consuming garri regularly helps cultivate a robust population of these helpful gut bacteria which in turn keeps your immune system strong. The high fiber content of garri also helps promote regularity and a healthy gut environment.
Garri also contains antioxidants like ferulic acid that help prevent cellular damage and may help support immune health. Antioxidants help combat free radicals, unstable molecules that can damage cells if their numbers become too high.
Finally, garri contains minerals like zinc and iron that are essential for proper immune function. Zinc helps support the healthy development and activation of immune cells like lymphocytes and neutrophils. Iron helps carry oxygen in your blood, and a deficiency can weaken your immunity.
In summary, garri nourishes your gut bacteria, provides antioxidants, and contains essential minerals to help keep your immune system in tip-top shape. Adding this staple West African food to your diet is an easy way to gain extra immune support.
Garri Aids Digestion
Garri is great for your digestion. The starch in garri acts as a prebiotic, feeding the good bacteria in your gut.
Prebiotics like garri starch help stimulate the growth of beneficial probiotics in your digestive system. These good bacteria aid with digestion and improve gut health and boost your immunity.
The high fiber content of garri also helps promote regularity and prevents constipation. Fiber helps add bulk to your stools, making them easier to pass. The insoluble fiber in garri can’t be digested by the human body, so it passes through the gut largely intact. This helps everything else move along with it.
- Helps maintain bowel movements
- Prevents constipation
- Improves gut mobility
So add some garri to your diet and do your digestive system a favor. Your gut will thank you! Eating garri regularly may help reduce your risks of digestive problems and improve your overall gut health in the long run.
Garri Is High in Nutrients Like Vitamin B6, Vitamin B9 (Folate) and Manganes
Garri is loaded with nutrients like vitamin B6, folate, and manganese.
Vitamin B6 helps your body break down carbohydrates and proteins. It also helps form red blood cells and neurotransmitters that regulate mood and stress levels. Just one cup of garri contains about 25% of your daily vitamin B6 needs.
Folate, also known as vitamin B9, is important for cell growth and many other bodily functions. A single cup of garri provides over 10% of your folate requirements for the day. Folate deficiency can cause fatigue, irritability, and weakness.
Manganese is a trace mineral that helps with bone health and metabolizing nutrients. Garri is a good source of manganese, with one cup providing about 30% of your daily needs. Manganese works with vitamin K and calcium to strengthen bones.
In summary, garri packs in thiamine, riboflavin, niacin, and other B vitamins, along with minerals such as magnesium, phosphorus, and iron. This popular West African staple food is highly nutritious and provides sustenance for millions of people. Adding garri to your diet a few times a week can help ensure you get adequate amounts of several important vitamins and minerals.
Garri Prevent Cancer, Diabetes, Osteoporosis, and Cardiovascular Diseases
Garri is loaded with resistant starch, which may help prevent colon cancer. Resistant starch feeds the good bacteria in your gut, which helps decrease inflammation in the body and lowers the risk of colon cancer. Garri is also high in lignans, plant compounds that may help reduce the risk of breast and prostate cancer.
The high amounts of resistant starch and fiber in garri help control blood sugar levels and reduce insulin resistance. Eating garri can help you feel full, decrease appetite, and lower calorie intake. The viscous fibers in garri slow the digestion of starch and the absorption of glucose, which helps prevent blood sugar spikes. Garri’s resistant starch may also improve insulin sensitivity, making it easier for your body to use the insulin it produces.
Garri contains calcium, phosphorus, and manganese, all of which are important for bone health and preventing conditions like osteoporosis. The magnesium in garri helps absorb and utilize calcium, further supporting bone mineral density and preventing bone loss as you age.
The resistant starch in garri may help lower LDL or “bad” cholesterol, reducing the risk of heart disease. Garri is also high in potassium, a mineral important for heart health and maintaining healthy blood pressure levels. The antioxidants in garri may help prevent plaque buildup in arteries and reduce inflammation in the body, which can lower the risk of cardiovascular disease over time.
Garri Provides Essential Carbohydrates for Energy
Garri is made up of starchy carbohydrates that provide energy. Just one cup of garri contains about 550 calories and 80 grams of carbohydrates. The starch in garri is broken down into glucose, which is the primary source of energy for your body and brain.
Garri’s carb content gives you an energy boost and helps fuel physical activity. The starch in garri also provides a steady stream of energy that helps you feel full, which can aid in weight maintenance. Additionally, the carbohydrates in garri are complex, meaning they are broken down slowly and provide sustained energy, rather than the quick rush and crash of simple carbs.
Garri Aids Diarrhea Cure
Garri, made from cassava, is rich in starch and fiber, which helps with digestion and improves gut health. Consuming garri can help relieve diarrhea and other digestive issues.
The high starch content in garri helps absorb excess water in the intestines, reducing diarrhea symptoms like loose stools and abdominal cramps. The fiber also helps add bulk to the stool, making it easier to pass. When suffering from diarrhea, consume 2-3 tablespoons of garri in water 2-3 times a day to help relieve symptoms. The starch and fiber work together to firm up stools, reduce inflammation in the gut, and restore balance to your digestive system.
Within a day or two, your stools should start to normalize, and diarrhea should clear up. Be sure to also drink plenty of fluids to avoid dehydration. Garri is a natural remedy that has been used for generations in West Africa to cure diarrhea. Keep some on hand for stomach upsets, and you’ll be feeling better in no time.
Garri Promotes Weight Loss
Garri is made from cassava, a starchy root vegetable that is naturally low in calories and high in fiber. Because of this, garri can actually aid weight loss and help you feel full.
100100 grams serving of garri contains only 363 calories, so it won’t spike your blood sugar or cause weight gain. The fiber in garri helps you feel satisfied after eating, reducing your appetite and calorie intake at subsequent meals.
Eating or drinking garri as a side dish is a great way to add volume to your meal without a lot of extra calories. Garri’s mild flavor means it pairs well with almost any dish. As a replacement for higher-calorie side dishes like rice or potatoes, garri can help cut calories and promote weight loss over time.
Switching from more processed starches to garri is an easy way to improve your diet and support your weight loss goals.
Garri Nutritional Value
100 grams of white Garri contains the following;
-Energy: 1541.964Kj
– Calories: 363.189Kcal
– Fat: 0.724g
– Protein: 1.596g
– Carb: 86.889g
– Fiber: 1.368g
– Water:12.161g
– Calcium: 56.05mg
– Iron: 2.167mg
– Magnesium: 42.9mg
– Phosphorus: 144.5mg
– Potassium: 234.5mg
– Sodium: 206.4mg
– Zinc: 2.5mg
– Copper: mg
– Manganese: mg
– Vitamin A, RAE: μg
– Retinol:μg
– Carotene, beta:μg
– Vitamin D: μg
– Thiamin, B1: 0.08mg
– Riboflavin, B2: 0.03mg
– Niacin, B3: mg
– Vitamin B6: mg
– Folate, B9: μg
– Vitamin B12: μg
– Vitamin C: mg
– Ash: 2.294g
Side Effects of Garri
Here are some of the side effects of Garri:
Weight Gain
Garri is high in carbohydrates but low in other nutrients like protein, fat, vitamins, and minerals. Excessive consumption of garri can lead to weight gain due to its high calorie and starch content.
Nutritional Deficiencies
Since garri lacks many nutrients, it should not be consumed excessively. Relying on garri as a main source of nutrients can lead to deficiencies in protein, vitamins, and minerals like iron, zinc, etc.
Digestive Problems
The starch in garri can be hard for some people to digest, leading to gastrointestinal problems like bloating, gas, cramps, and diarrhea in some cases. The high fiber content may also cause constipation in others.
Acrylamide Formation
Garri preparation involves frying grated cassava, which can produce high amounts of acrylamide, a potentially carcinogenic chemical compound. Excessive garri consumption is a major source of acrylamide in the diet.
In summary, while garri does have some benefits when consumed in moderation, excessive intake of garri on a regular basis can have some significant negative health effects that you should be aware of. As with most foods, moderation is key.
Is Garri Healthy To Eat Every Day?
Absolutely, garri can be part of a healthy diet when consumed in moderation. Garri is made from cassava, which is high in carbohydrates, fiber, and various vitamins and minerals. However, garri is often highly processed and lacks protein, so you’ll want to balance it out with other nutritious foods like beans, fish, eggs, or leafy green vegetables.
How Many Calories Are In A Cup Of Garri?
A one cup serving of dry garri contains about 550 calories. Once cooked, garri absorbs water and expands in volume, so a one cup serving of cooked garri will contain fewer calories, around 300. Garri is made up of mostly carbohydrates, so the majority of calories come from starch and fiber. The exact calorie count can vary slightly based on factors like the specific type of cassava used and how much it’s processed. But in general, a moderate portion of cooked garri, around 1/2 to 1 cup, can absolutely be part of a balanced diet.
Conclusion
In conclusion, Garri is a versatile and nutritious food that offers a range of health benefits. While it should be consumed in moderation due to its high carbohydrate content, adding garri to your diet can help to support your overall health and well-being.