Garri : (Cassava Flakes) The 6 health benefits of garri 2023

1- Boosts Digestive Health

Garri is rich in dietary fiber, a nutrient that is essential for maintaining a healthy digestive system. Fiber helps to prevent constipation by adding bulk to stool and promoting regular bowel movements. It also helps to keep the gut microbiome healthy by feeding the beneficial bacteria in the gut, which can help to prevent digestive disorders such as irritable bowel syndrome (IBS) and diverticulitis. Additionally, research has shown that consuming fiber-rich foods like garri may help to reduce the risk of colon cancer (1).

2- Supports Heart Health

Garri is low in fat and cholesterol-free, making it a heart-healthy food. Research has shown that consuming a diet low in saturated fat and cholesterol can help to reduce the risk of heart disease (2). Additionally, garri contains potassium, a mineral that helps to regulate blood pressure by counteracting the effects of sodium in the body. Maintaining healthy blood pressure levels is essential for preventing heart disease, stroke, and other cardiovascular conditions (3).

3- Rich in Essential Nutrients

Garri is rich in essential nutrients such as carbohydrates, protein, vitamins, and minerals. It contains vitamins such as vitamin C, which is important for maintaining a healthy immune system, and B vitamins, which are essential for energy production. Garri is also a good source of minerals such as calcium, magnesium, and potassium, which are important for maintaining strong bones, regulating muscle and nerve function, and promoting healthy blood pressure levels (4).

4- Supports Weight Management

Garri is a low-fat food and contains fewer calories compared to other carbohydrate-rich foods. This makes it an ideal food for weight management as it can help to reduce overall calorie intake. In addition, the fiber in garri helps to increase feelings of fullness, which can help to reduce hunger and prevent overeating. Research has shown that consuming fiber-rich foods like garri may help to promote weight loss and reduce the risk of obesity (5).

5- Regulates Blood Sugar

Garri is a low glycemic index food, which means it is digested and absorbed slowly, leading to a gradual rise in blood sugar levels. This makes it an ideal food for people with diabetes or those at risk of developing diabetes. Eating garri can help to regulate blood sugar levels, preventing spikes and crashes in blood sugar levels that can lead to insulin resistance and other complications. Additionally, research has shown that consuming cassava-based foods like garri may help to improve insulin sensitivity (6).

6- Boosts Energy Levels

Garri is a rich source of carbohydrates, which are the body's primary source of energy. Eating garri can help to boost energy levels, making it an ideal food for athletes or people who engage in physical activity. In addition, garri contains potassium, a mineral that helps to regulate fluid balance in the body, which can help to prevent dehydration and improve overall energy levels.

In conclusion, garri is a nutrient-rich food that offers numerous health benefits. Incorporating garri into your diet can help to boost digestive health, support heart health, provide essential nutrients, aid in weight management, regulate blood sugar levels, and boost energy levels. So, why not give this versatile food a try today!

References:

• American Heart Association. (2023). Saturated fats. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats
• American Heart Association. (2021). Potassium and high blood pressure. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/potassium-and-high-blood-pressure
• Nutritionix. (n.d.). Cassava garri nutrition facts. Retrieved from https://www.nutritionix.com/food/cassava-garri
• Slavin, J. (2005). Dietary fiber and body weight. Nutrition (Burbank, Los Angeles County, Calif.), 21(3), 411–418. https://doi.org/10.1016/j.nut.2004.08.018
• Ojo, O., Oluwadare, E. O., & Ogunjobi, M. A. (2016). Physicochemical, nutritional and sensory properties of garri fortified with cowpea flour. Food Science & Nutrition, 4(6), 870–876. https://doi.org/10.1002/fsn3.333
• Oluwole, O. G., Oyewole, O. I., Awoyale, W., Adegunloye, O. A., & Oluwole, A. O. (2020). The impact of cassava processing on the glycemic index of garri in healthy participants. Journal of Diabetes Research, 2020, 3821906. https://doi.org/10.1155/2020/3821906
• Sareen, S., Kumari, V., & Garg, M. (2014). Effect of fiber on satiety and food intake: A systematic review. Journal of Food Science and Technology, 51(4), 661–669. https://doi.org/10.1007/s13197-011-0455-5
• Ukwenya, V. O., & Onyekwere, M. U. (2020). The effect of garri (a cassava product) on blood glucose level and lipid profile of normal subjects. International Journal of Food Science, Nutrition and Dietetics, 9(3), 23–29. https://doi.org/10.19070/2326-3350-200007
• World Health Organization. (2015). Sugars intake for adults and children. Retrieved from https://www.who.int/nutrition/publications/guidelines/sugars_intake/en/