Nigerian food is rich, tasty, and a big part of our culture. But while many of these foods are healthy, some can harm our bodies over time. This harm comes from using too much of certain ingredients or not preparing meals the right way. Let’s look at some common Nigerian foods that might be putting our health at risk.
1. Too Much Palm Oil in Soups and Stews
Palm oil is a key ingredient in many Nigerian dishes, like egusi, ogbono, and banga soup. Though it has some benefits when used in small amounts, too much palm oil can cause health problems. It is high in saturated fats, which raise cholesterol levels, increasing the chances of heart disease and stroke.
Many Nigerians use large amounts of palm oil in cooking, which adds extra calories to the meal. Over time, this can cause weight gain, obesity, and other health issues like diabetes. It’s better to reduce the amount of palm oil we use and try healthier oils when we can.
2. Processed and Overcooked Meat
Meat is a common source of protein in Nigeria, especially red meat. However, the way we prepare it can be harmful. Suya, kilishi, and other grilled or fried meats are popular, but they are often overcooked or burned.
Overcooking meat can produce harmful chemicals like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which can increase the risk of cancer. Also, processed meats like canned meats and sausages contain preservatives, salt, and unhealthy fats. Eating too much of these can raise the risk of heart disease, cancer, and digestive issues.
3. Too Much Salt in Food
Salt adds flavor to many Nigerian dishes, but using too much is bad for your health. Dishes like jollof rice, pepper soup, and fried rice are often loaded with salt. Eating too much salt can lead to high blood pressure, also known as hypertension.
Hypertension is one of the leading causes of heart disease and stroke. Many people don’t even know they have it because there are no clear symptoms until it’s too late. Reducing salt by using more herbs and spices can keep your meals tasty and healthy.
4. Sugary Drinks and Artificial Sweeteners
Soft drinks, zobo, and sugary drinks are popular in Nigeria. While they taste great, they are often full of sugar or artificial sweeteners. Drinking too much sugar can lead to health problems like obesity, type 2 diabetes, and heart disease.
Even artificial sweeteners, found in “diet” drinks, can cause harm. Some studies suggest they make you crave more sweet foods, leading to weight gain. It’s best to drink water, coconut water, or unsweetened herbal teas instead of sugary drinks.
5. Fufu and Other Starchy Foods
Staples like fufu, pounded yam, and garri are heavy in carbohydrates. While these foods give us energy, eating too much can quickly raise blood sugar levels, which can lead to insulin resistance and type 2 diabetes.
These starchy foods are also often served with rich, oily soups, which make the meal even higher in calories. Try to eat smaller portions of these foods and add more vegetables, lean proteins, and whole grains to your diet.
6. Instant Noodles
Instant noodles are popular for their convenience and flavor. But these meals are packed with unhealthy ingredients. Instant noodles are high in salt, preservatives, and bad fats. Eating them regularly increases the risk of high blood pressure, heart disease, and obesity.
The seasoning packets in these noodles often contain monosodium glutamate (MSG), which some studies have linked to headaches, allergic reactions, and a higher risk of obesity. It’s healthier to make fresh meals or choose better noodle options.
Conclusion: Make Healthier Choices
These foods are a big part of Nigerian culture, but it’s important to eat them in moderation and prepare them in healthier ways. By using less palm oil, salt, and sugar, and choosing fresh ingredients, we can improve our overall health. Adding more vegetables, lean proteins, and whole grains to our meals will not only boost nutrition but also reduce the risk of long-term health problems.
We must be aware of the health risks in some of our favorite foods. By making better choices and embracing healthier options, we can protect ourselves from preventable diseases and live longer, healthier lives.
