LATEST POST

11 Wonderful Health Benefits Of Eating Amala That You Didn't Know About

  

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?

Àmàlà 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 àmàlà its colour. Àmàlà 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 amàlà based on different sources from which they are made. They are as follows:

  • Àmàlà Is̩u (Yam flour).
  • Àmàlà O̩ge̩de̩ (Plantain flour).
  • Àmàlà 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.

Àmàlà 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 àmàlà

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.

Àmàlà 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.

Àmàlà Láfún

The type of àmàlà made from dried cassava flour is amàlà 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, amàlà 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 Àmàlà 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 àmàlà 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.

 YOU SHOULD ALSO READ

17 Proven Best Herbs for Weight Loss
10 Proven Health Benefits of Ogi (or Akamu) You Didn't Know
12 Best Nigerian Foods for Diabetic Patients
(Must Read) 10 Nigerian Foods That Are Rich In Oestrogen

Post a Comment (0)
Previous Post Next Post