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| Akamu/Ogi |
Ogi, also known as Akamu, is a beloved traditional African food that holds a special place in many households. This fermented cereal pudding is a tasty breakfast option and a powerhouse of nutrition and health benefits. it
Pap is a special kind of fermented cereal
pudding common in Nigeria and Cameroon. Its local names include Akamu by
the Igbos, Ogi by the Yorubas, and Koko in Hausa generally Pap in Nigeria and other African country like Cameroun, Ghana, and Niger.
It is very similar to the British custard and typically made from maize,
sorghum, or millet.
In this article, Nutrinaija went deep into research and explored some exciting health
benefits of Pap, showing
What is Ogi (or Akamu)?
Ogi, or Akamu, is a fermented cereal pudding made primarily
from maize (corn), although it can also be made from sorghum or millet.
Traditionally
processed ogi, akamu or pap has a sour taste and
would make a perfect combo with fried plantain, pancakes, Akara, fried
yam, bread, puff puff and beans. Any of these, when combined with Akamu,
makes a great breakfast meal. This article discusses the nutritional content of
akamu and the health benefits of akamu or pap.
Nutritional Profile of Ogi
Ogi is rich in carbohydrates, making it an excellent source of energy. It has been found that pap is rich in essential properties, including carbohydrates, Vitamins [A, B5, B3, B1, riboflavin, C), folic acid, potassium, chromium, selenium, zinc, phosphorus, and magnesium.
It also contained high contents of amino acids such as tryptophan, phenylalanine, isoleucine, leucine, lysine, and valine.
The calories in one serving
of pap is 152.
Here are some health benefits of Akamu
1. IT May Boosts Digestive Health
One of the standout benefits of Ogi is its positive impact on
digestive health. The fermentation process involved in making Ogi introduces
beneficial probiotics, which help maintain a healthy gut microbiome. These
probiotics can aid in digestion, reduce bloating, and improve overall gut
health.
2. It Provides Energy
Ogi is a carbohydrate-rich food, which makes it an excellent
source of energy. The slow release of glucose from carbohydrates ensures a
steady supply of energy throughout the day, preventing the spikes and crashes
associated with high-sugar breakfast options.
3. Supports Weight Loss
For those looking to manage their weight, Ogi can be a
helpful addition to the diet. It has a low-calorie density while being quite
filling, which means you can enjoy a satisfying meal without consuming
excessive calories. This can help in controlling appetite and reducing overall
calorie intake.
Also Read: 19 Best and Healthy Nigerian Breakfast Ideas and Dishes to Start Your Day
4. It Enhances Immune Function
Ogi is packed with essential vitamins and minerals that are
crucial for maintaining a robust immune system. The presence of vitamins B1,
B2, and B3, along with minerals like zinc and magnesium, plays a significant
role in supporting immune health and enhancing the body's ability to fight off
infections.
5. It May Promote Your Heart Health
Consuming Ogi can contribute to heart health due to its low
fat and cholesterol content. Whole grains like maize, sorghum, and millet are
known for their heart-protective properties, including reducing the risk of
cardiovascular diseases. The fiber content in Ogi also helps in maintaining
healthy cholesterol levels.
6. Suitable for Infants and the Elderly
Ogi is an easily digestible food, making it suitable for
people of all ages, including infants and the elderly. Its smooth, creamy
texture is gentle on the stomach, and its nutritional profile provides the
necessary nutrients for growth and maintenance of health in these age groups.
7. Aids in Blood Sugar Regulation
Ogi has a low glycemic index, which means it releases sugar
into the bloodstream slowly. This can be particularly beneficial for
individuals with diabetes or those looking to regulate their blood sugar
levels. The slow release helps in maintaining stable blood glucose levels,
preventing spikes and dips.
8. Enhances Bone Health
Ogi contains significant amounts of calcium and phosphorus,
both of which are essential for maintaining strong bones and teeth. Regular
consumption of Ogi can contribute to bone health, reducing the risk of
osteoporosis and other bone-related issues.
10. It Helps
Lower LDL Cholesterol
The second medical reason why you need to start drinking pap often is that it
will help you lower LDL Cholesterol in your body. This is because studies have
shown that pap is rich in magnesium, zinc, chromium, and some other essential
nutrients that play important roles when it comes to lowering bad LDL
Cholesterol in the body.
Read More: 20 Incredible Health Benefits Of Bananas You Need To Know
Akamu Is Good For Babies and Toddlers
Pap is one of
the healthy Nigerian foods for toddlers. It is a popular weaning meal
introduced to babies in Nigeria. Apart from the fact that it is highly
economical, easy to prepare, and easy to digest, it is also very nutritious for the
growing child.
Brown pap is
the best form of pap for babies. Brown pap is made up of carbohydrates, millet, and guinea corn which provides some proteins, vitamins, and minerals that are
very critical for a baby’s growth and overall development.
How to Incorporate Akamu into Your Diet
Akamu/Ogi is usually enjoyed hot/warm and can be a soothing
breakfast or even dinner on a cold day. When eaten with a legume like beans or
any beans product, it provides you with all the essential amino acids (the ones
your body cannot produce itself).
Side Effects of Ogi (Akamu)
While Ogi is generally considered safe and nutritious, it is
important to be aware of potential allergies and intolerances, particularly for
those who are sensitive to maize, sorghum, or millet. Moderation is key, as
with any food, to ensure a balanced diet.
Bottom Line
Ogi is a traditional food with a rich nutritional profile and a multitude of health benefits. From boosting digestive health to enhancing bone strength, Ogi proves to be a valuable addition to any diet.
Some Frequently Asked Questions
What are the different names for Ogi?
Ogi is known by
various names in different regions, including Akamu in Nigeria, Koko in Ghana,
and Pap in some parts of Africa.
Can Ogi be stored for long periods?
Yes, Ogi can be stored for several days in the refrigerator.
For longer storage, it can be dried into a powder form and reconstituted with
water when needed.
Is Ogi suitable for people with
gluten intolerance?
Yes, since Ogi is typically made from gluten-free grains like
maize, sorghum, or millet, it is suitable for those with gluten intolerance.
How does Ogi compare to other
fermented foods?
Ogi, like other fermented foods, contains beneficial
probiotics that support gut health. However, it is unique in its preparation
and cultural significance.
Can I make Ogi at home?
Absolutely! Making Ogi at home involves soaking, fermenting, and grinding the grains. It's a straightforward process that allows you to enjoy fresh, homemade Ogi.
Is it good
to take pap at night?
Pap (Ogi):
Pap is made from corn and is easy to digest. It has lots of good nutrients that
can make you feel sleepy and calm. Its high carbohydrate content can
induce a feeling of drowsiness, making it a relaxing bedtime meal.
What are the
nutrients found in ogi?
Protein 22g.
44%
Sodium 12mg.
1%
Calcium
50mg. 4%
Iron 8.5mg.
47%
What is the difference between Ogi and Akamu?
Ogi, a local name for pap among the Yoruba and popularly called "akamu" by the Igbo, is a simple Nigerian breakfast meal made from fermented corn. Three types of corn are used to make ogi in Nigeria: white corn, yellow corn, and guinea corn.