Nigerian Amala image source:medium.com |
Amala is one of the most popular Nigerian food that
originated with the Yoruba people of the Western part of the country. It is a
tasty, popular continental food that can be served with a variety of soups,
including ilá, e̩fo̩ riro, gbe̩giri, or ewédu soup. It is a food of choice at
parties, occasions, and ceremony and at homes.
What is Amala?
Àmà lÃ
is a local indigenous Nigerian food made out of yam and or cassava flour, or
from unripe plantain flour. Yams are peeled, sliced, cleaned, dried, and then
blended into flour, also called elubo.
Yams are white in colour but turn brown when dried; this gives à mà là its
colour. Àmà là is from Western Africa and is eaten mostly by the Yoruba people in
Nigeria. Amala is mainly consumed by indigenous people of the Southwestern
part of Nigeria. Amala is high in carbohydrates and packs a lot of
calories.
In today's article, we are going to reveal the health benefits
of Amala from different varieties of amala flour.
Three different types of amà là based on different sources
from which they are made. They are as follows:
- Àmà là Is̩u (Yam flour).
- Àmà là O̩ge̩de̩ (Plantain flour).
- Àmà là Láfún (Cassava flour).
Nutritional Value of Amala
The nutrient carbohydrate is what Amala is mostly known for but it contains other essential nutrients such as vitamins and minerals like vitamin C, phosphorus, manganese, vitamin B-complex, potassium, vitamin A, calcium, copper, iron, etc., and also contains dietary fiber, protein and fats.
Yam from which Amala is made
has a high percentage of carbohydrates which makes it a good source of energy,
the presence of dietary fiber in yam aids in digestion and prevents any form of
constipation as well as suppressing the side effects of weight gain and
diabetes.
Àmà là Is̩u (Yam flour).
This is one of the most common Amala varieties. Yam tubers
are sliced, peeled, parboiled, dried, and ground into powder. It is made into a
thick paste with boiling water and served with any dish.
Here are 11 wonderful health benefits of eating à mà lÃ
Amala Is̩u has the following health benefits:
1. It improves the digestive system.
Yam flour has a high starch content, which is referred to as resistant starch. Resistant starch aids in the growth of "good bacteria" in the large intestine.
This bacteria aids in the reduction of
constipation, the prevention of diarrhea, and the stimulation of the immune
system, increasing resistance to infection and the prevention of other
geriatric diseases.
It also aids in the reduction of cholesterol levels and the
risk of developing colon cancer.
2. Control blood glucose levels.
As previously stated, yam flour contains resistant starch. In the small intestine, resistant starch is not broken down into glucose and absorbed into the bloodstream.
Resistant starch is fermented in the large
intestine rather than digested in the small intestine, so it does not raise
glucose levels.
Diabetes patients can benefit from yam flour.
3. Lowers cholesterol levels
If you're trying to reduce your cholesterol intake, yam flour
is a good option. It is good for your gut and acts on bad cholesterol in your
gut, lowering your risk of obesity and cardiovascular disease.
Àmà là O̩ge̩de̩ (Plantain flour).
This amala is made from dried unripe plantains. Plantains are
harvested, peeled, sliced, dried, and ground into powder.
It is made by combining it with boiling water until it forms
a thick paste, and it is served with any desired dish.
Health benefits of Amala O̩ge̩de̩.
4. It aids digestion.
Fiber can be found in unripe plantain flour. Fiber helps with
bowel movements, softens stool, and keeps you from becoming constipated.
In addition, regular fiber consumption may lower the risk of
hemorrhoids, increase the feeling of fullness, slow digestion, and regulate
cholesterol levels.
Also Read 21 Nutritious and Delicious Yoruba Foods in Nigeria
5. Antioxidant source
Antioxidants are chemicals that inhibit oxidation, a chemical
reaction that generates radicals that destroy cells in an organism. Unripe
plantain powder is high in vitamin C, an antioxidant that helps protect the
body from free radical damage and even protects against some types of cancer.
6. Heart-healthy food
Low potassium levels have been linked to muscle cramps, abnormal heart rhythms, and an increased risk of stroke.
Low potassium levels have been linked to muscle cramps,
abnormal heart rhythms, and an increased risk of stroke. Unripe plantain powder
is high in potassium, which helps to prevent heart attacks, hypertension, and
strokes by regulating heart rate and blood pressure.
7. Best food for diabetic patients
Unripe plantain flour has a high concentration of resistant starch. This aids in the regulation of glucose and cholesterol levels in the body, which is beneficial for diabetics.
Read More 20 Delicious Hausa Delicacies You Should Try Today
8. Amala is Good for Weight Loss
Unripe plantain powder is a good choice if you're trying to lose weight. It has a low carbohydrate content as well as carbs and fiber that take longer to digest. This gives you a fuller feeling and prolongs your satisfaction after a meal, causing you to avoid snacking on unhealthy foods.
It
is one of the healthy Nigerian foods for weight loss and should be eaten in
conjunction with protein.
Àmà là Láfún
The type of à mà là made from dried cassava flour is amà lÃ
láfun. Cassava flour, when dried, fermented, and flaky, can be eaten as Garri,
which is used to make E̩ba, another popular Nigerian dish.
Health benefits of Amala Lafun
9. Gluten-free food
Many Nigerians are unaware that amalà lafun made from cassava
flour is gluten-free. Gluten-intolerant or celiac patients must avoid
gluten-containing foods. As a result, amà là lafun is one of the gluten-free
Nigerian foods.
10. Excellent source of energy
Cassava is one of Nigeria's most important sources of food
carbohydrates. Nigeria is the world's largest cassava producer. Cassava flour
is high in carbohydrates and calories, which provide energy to the body.
11. Amala is Good for Pregnant Women
Amala
is good for pregnant women as it contains many nutritional elements that is
good for the baby and the mother as well. It contains Folate which is
absolutely necessary for the brain and the central nervous system.
How to Prepare Amala
This recipe is relatively difficult to make. It requires practice and technique. Nothing kills the swag of any amala faster than when there are lumps in tiny clusters all over the food.
However, when wielded with precision and just
the right amount of muscle contraction, the amala comes out soft and evenly
textured.
Here are the 4 simple steps to make it
lump-free:
- First, heat water on the fire and allow boiling.
- After that, bring it down from the fire and gradually add your Abebi Yam Flour. Do not add the yam flour to the water while still on the fire so it doesn’t form lumps.
- Then, turn the yam flour with a wooden Eba stick (omorogun) quickly so as not to form lumps.
- Turn for a while, add little water and put it back on the fire to cook on low heat for about 5 minutes.
- Finally, after 5 minutes, begin to turn the Àmà là again, keep turning until a smooth paste is formed. The pulling of the dough into a smooth paste is the most difficult part of making Elubo.
- Note that the only ingredient needed when making à mà là is boiling water and one of the desired types of flour. Source Afrifoodnetwork
Wrap Up
Amala is extremely versatile and can be served with any soup of your choice. It is also a very healthy option to include in your meal plan.
The presence of the vitamins in amala gives it an edge over other foods that do not have it, though some of these vitamins are in little quantity, it is still beneficial to health when prepared well.
It also contains the highest amount of potassium nutrients alongside folate among other foods which helps to lower hypertension and modifies the blood vessel for proper blood flow.
Some Frequently Asked Questions on Amala
Is Amala High In
Cholesterol?
Amala is high in dietary fiber, which helps reduce
low-density lipoproteins – one of the carriers of cholesterol. This will help
reduce any heart-related conditions that high cholesterol in the body might
cause.
What Are The Benefits
Of Eating Amala And Ewedu?
Amala is a good source of Vitamin B6 which is needed by the
body to break down a substance called homocysteine, which can damage blood
vessels walls. With this action on homocysteine, it helps prevent stroke.
4. Ewedu leaf is rich in beta-carotone which supports good eyesight.
Is Amala A Protein Or
Carbohydrate?
Amala, a staple food among the
Yoruba people of South West Nigeria, is mostly produced from yam. Since yam is
known to be mostly carbohydrate and soybean is a legume with an appreciable
quantity of protein, efforts have been made to prepare amala from the blends of
cocoyam and soybean flours.
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