Bread: 

This is going to come as a heartbreaker to many Nigerians (especially us ladies). When I talk about bread, I’m talking about those beautiful big white loaves that we can sit and eat for hours on end. I really can’t express how unhealthy eating this kind of bread is, however. 

All you are eating is a grain that has had all the nutrients and fiber processed out of it, only to be replaced with sugar. Most white carbs like this start with flour that has been ground and refined, which takes off the outer layer where fiber is located. Refined Flour may taste good, but it is one of the easiest foods to overeat. Because of the high level of sugar in it, your body tastes it and automatically craves more- before you know it, you’ve finished a whole loaf of pointless calories and no nutritional value. 

Not only that, but white breads made from this refined flour are completely lacking in filling fiber or protein. You’re basically just eating air and sugar that will fill you up for a few minutes, then cause you to be hungry again soon after as your body seeks the vital nutrients that it needs to survive. 

If you’re a bread-lover like many of us, and you can’t cut it out of your diet, opt for healthier versions like whole-grain or multi-grain options. These aren’t made from refined flour, and also often contain healthy fillers like nuts and oats. This way, you are cutting down on the amount of sugar and nothingness that you are putting into your body, while still satisfying your craving and giving your body the nutrients it needs and deserves. 

Lesson: If you love bread too much to give it up, ditch the empty calories for something more substantial like oat bread, or multigrain bread. 

Fried Plantain:

It should be a given that if something contains the word “fried”, it’s probably not good for you. This takes us back to our good friend Oil, who is the culprit behind most of our health disasters. Please keep in mind that JUST one slice of plantain contains about 70 calories. This being said, I don’t know anyone who restrains them-self to one slice. By the time you have eaten only 5 or 6 pieces, you have effectively consumed about 400 calories.. and this is only the side dish that you are likely eating with other high calorie soups, stews and yams. Keep in mind that the average adult human should only needs about 2,000 calories a day, and a single Nigerian meal can easily account for more than that. 

Plantains themselves must always be cooked before eating, but in order to receive the true health benefit from this scrumptious snack, try alternatives to traditional oil frying- for example, nowadays we have access to air fryers, which literally use air and high temperatures to create a non-oily, crispy finish. Boiling also remains a healthy alternative for frying.

Lesson: Fried = bad. 

Flour Snacks from Eateries (e.g. Meat Pies): 

Meat Pies are my favorite snacks… ever. In my fantasy world I eat meat pies for every meal will no adverse consequences. Sadly, my fantasy world is not real, and meat pies really aren’t that good for you.

People, including myself, automatically think “oh! It has meat and vegetables and potatoes, so it covers all the food groups! That can’t be bad for me”. These people need to think more deeply about exactly what is going into their beloved meat pie. 

First of all, refined flour. We already talked about why this is bad for you when we talked about bread, but just as a reminder- it does absolutely nothing for you. It sits in your body and breaks down into sugar, without any positive impact. Secondly, to make that delicious, salty crust, you add a significant amount of butter, which has no true nutritional value as a saturated fat. This butter sits on your body and accumulates into the jelly rolls we so often exhibit. 

For the filling itself, you start off with innocent enough ingredients- potatoes, carrots, meat and seasoning. However, to stick all of these ingredients together, you need to add vegetable oil and eggs, both of which add to the cholesterol and fat of your meat pie. Add salt for seasoning and BAM, you have a not-so-healthy combination.  

The same rules will apply to all of our other delicious pastry snacks, and the ones that are fried have a much worse health profile: 
- doughnuts= refined flour, butter and sugar, fried in oil
- sausage rolls= processed mystery meat, refined flour and sugar, etc. 
- egg rolls = if you eat the yolk, you are eating 184.5 mg of cholesterol! Now factor in the fried stuff around it and you’ve got yourself a very unhealthy combination.

Lesson: You don’t have to give up meat pies in their entirety, but keep in mind that what you’re eating could be a heck of a lot better for you. Count these as a special treat, not as a staple. As far as the donuts and fried snacks… Avoid!

Overall, many of our food habits are unhealthy. However I am convinced that we can make small changes that will make a huge difference for our health. Switch from white rice to brown, avoid oil and refined flour, and you will feel a world of difference. There’s no reason to stop loving your favorite Nigerian foods, just do everything in moderation, and consider the tips I’ve given you above. Now go eat! 

By Destiny Kanu