Why Garri Consumption Is Beneficial to Your Health.

Garri is made from Cassava. Cassava originated from South America and has since spread to Africa, Asia and other parts of the world. It is a popular source of carbohydrate for millions of people living in Africa, South America and Asia.  

Garri is a popular food in West Africa and it is the product made by grating cassava, fermenting the

grated cassava and then roasting the flakes over fire in big pots to dry them.  Garri is eaten soaked in water, made into eba, a paste made by mixing garri flakes with hot water or mixed with stew or beans.

Garri has a lot of benefits to offer your health because it contains almost all the nutrients in cassava that it is made from. This is due to the processing method which is minimal. Red palm oil is also added to some during roasting to give a yellow colour and the added health benefits of palm oil. Garri paste is usually eaten with soups made with palm oil, vegetables, meats, fish, peppers, onions, spices etc.

To understand the health is to know about the nutritional content and values of cassava which are below;

• Cassava contains dietary fiber helps to lower blood pressure, lowers blood cholesterol levels, and regulates blood sugar levels so it can help to manage diabetes and obesity. 1 cup of cassava has 3.7g of fiber which is 0% of the dietary intake needed.
• Cassava is high in vitamins C and E which are powerful antioxidant that offer the body a lot of protection against many diseases. Cassava contains folate which reduces the risk of colon cancer and promotes healthy pregnancies. Other vitamins in the B group that are present in cassava are thiamin, riboflaxin, pantothenic acid and pyridoxine.
• Cassava is rich in potassium, magnesium and copper. Potassium helps to regulate heart rate and lower blood pressure. Magnesium lowers blood pressure and the pressure in the eyes. Copper promotes healthy functioning of the nerves. Other minerals in cassava are zinc, iron and manganese. Cassava is low in sodium.
• Although cassava is high in carbohydrates, it contains mostly complex carbohydrates and is gluten free.

A cup of cassava is 206g gives the following;

• 330 calories, most of which is from proteins and no cholesterol.
• 42mg vitamin C which is 70% of the recommended daily intake.
• 42 mg vitamin E which is 56% of the recommended daily intake.
• 56mg folate which is 14% of the recommended daily intake.
• 558mg potassium which is 6% of the recommended daily intake.
• 206 micrograms of copper which is 23% of the recommended daily intake.
• 0.8mg of manganese which is about 35% of the recommended daily intake.

Garri can provide a lot of energy  and so, for those trying to lose weight or are dealing with diabetes,

it is advisable to eat garri or cassava products in moderation and eat with a lot of vegetables and fruits in order to increase the nutritional values. It is also better to eat garri in the afternoon which is the best time to eat our largest meals and hard to digest foods.

Garri and some other Nigerian starchy staples have been touted as being unhealthy but garri has a lot to offer and it is healthier than refined grains and cereals. You just have to understand how best to eat it.

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