Is Semovita Made From Corn? All Answers

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Ø Golden Penny Semovita is a product of Golden Penny, a Nigerian company. Semovita is made from coarsely ground durum wheat.

Ø Golden Penny Semovita is very good for your health. Golden Penny Semovita is a premium brand of semolina made from the finest quality wheat. It is enriched with proteins and vitamins, making it even more nutritious and providing extra vitality for your daily activities.

One of the many defining characteristics of Golden Penny Semovita is its natural wheat color due to the high bran and fiber content that is retained during extraction. It undergoes the best milling technology that ensures the healthy components are retained rather than bleached away, giving you a much healthier meal that is easy to digest and allows for free bowel movements.

With its carefully selected combination of the highest quality nutrients – fibre, vitamins, protein, low fat and easily digestible carbohydrates – Golden Penny Semovita really is the secret to a healthy life! Golden Penny Semovita flour is fortified, which means the feed is made with nutrients that were lost during processing of the durum wheat grain. Fortified semolina contains higher levels of vitamins and minerals than non-fortified alternatives. Fortified semolina flour is nutritious and provides high levels of various B vitamins, iron, protein and fiber.

Golden Penny Semovita is made from high-quality ingredients and the finest flour, enriched with nourishing and tasty vitamins and minerals that are ideal for everyday nutrition.

Share bowl after bowl of your bountiful Golden Penny Semovita with family and friends, enjoying satisfying goodness the whole time.

About Golden Penny

The Golden Penny brand offers a whole range of food and snack categories: Noodles, Goldenvita, Confectionery Flour, Pasta, Wheat Flour, all available in different varieties and sizes, delighting millions across Nigeria and beyond, and available at pocket-friendly prices.

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Guinea corn, also known as sorghum, is a nutritious, gluten-free grain that belongs to the Poaceae grass family.

It is one of the leading grain crops worldwide and the fifth most produced crop after corn, wheat, rice and barley.

Guinea corn is native to Africa, where it is a staple in many households and serves as the first choice in infant weaning. It is commonly referred to as Guinea corn or Dawa in Nigeria and Jowar in India.

This much-neglected crop is high in fiber and phenolic compounds, both of which are known to help prevent heart disease and metabolic disorders.

In this article: nutrition

advantages

recipes

Bring away

Nutrition with Guinea corn

1 cup (192 grams) of raw sorghum grain provides:

Calories: 632 kcal

: 632 kcal Protein : 20 grams (g)

: 20 grams (g) Fat : 7 g

: 7 g carbohydrates : 138 g

: 138 g Fiber : 12 g

: 12 g thiamine : 0.6 milligrams (mg)

: 0.6 milligrams (mg) Riboflavin : 0.1 mg

: 0.1 mg pantothenic acid : 0.7 mg

: 0.7mg Vitamin B6 : 0.8mg

: 0.8 mg copper : 0.5 mg

: 0.5 mg iron : 6 mg

: 6 mgMagnesium : 317 mg

: 317 mg Phosphorus : 555 mg

: 555 mg Potassium : 697 mg

: 697 mg Zinc : 3 mg

: 3 mg Calcium: 25 mg

: 25 mg Manganese: 3 mg

Health Benefits of Sorghum

The health benefits of adding sea corn to your diet include:

1. Provides essential nutrients and minerals

Sorghum is rich in iron and the B vitamins (thiamine, riboflavin, pantothenic acid, etc.) which play essential roles in metabolism, neural development, skin and hair health.

It’s also a rich source of magnesium, potassium, phosphorus and calcium – minerals important for bone formation, heart health and over 600 biochemical reactions in your body.

Most importantly, sorghum (seacorn) is a good source of protein, providing as much protein as quinoa.

Related: 20 Best Baby Food Recipes for 6-12 Months

2. Prevents diabetes

Whole grain Guinea corn (sorghum) is an excellent food for people with diabetes.

Sorghum has relatively low starch digestibility. This is because the endosperm contains high levels of resistant and slow-digesting starch.

In addition, sorghum contains condensed tannins that can react with starch and proteins to form bulk complexes in the gastrointestinal tract. These complexes formed in the digestive tract make you feel full or full and lower the glycemic response.

A study also found that eating sorghum muffins affects glucose and insulin levels and improves glycemic response in healthy people.

3. Prevents cancer

Sorghum’s anticancer activity can be attributed to the potent antioxidant activity of its phenolic compounds. Examples of these phenolic compounds are tannins and 3‐deoxyanthocyanidins.

Research has shown that sorghum tannin inhibits aromatase (an enzyme implicated in breast cancer) and thus prevents cancer from growing.

It has also been reported that tannins extracted from sorghum are more effective against the growth of colon cancer cells than tannins from grape seeds.

4. Prevents obesity

Compounds from Guinea corn form complexes with starch and protein in the digestive tract, inducing a feeling of fullness or satiety and reducing overeating.

A recent study showed that healthy people who ate biscuits made from whole sorghum had higher feelings of satiety and lower hunger than wheat biscuits.

Related: 50 African Foods That Will Help You Lose Weight.

5. Provides Anti-Inflammatory Activity

Prolonged oxidative stress can lead to chronic inflammation and thus to various chronic diseases.

During inflammation, a number of pro-inflammatory compounds such as interleukin (IL), cyclooxygenase (COX)‐2, tumor necrosis factor (TNF)‐α, and prostaglandin E2 (PG‐E2) are formed.

Many phenolic compounds from sorghum grain have been shown to inhibit the production of these pro-inflammatory compounds.

6. Provides Antioxidant Activity

Oxidative stress, which is an imbalance of antioxidants and free radicals, is a major cause of most chronic diseases.

Adding sorghum to your diet promotes good health and prevents most chronic diseases.

7. Prevents heart disease

Sea corn (sorghum) kernels contain fats (lipids) that have been shown to promote cardiovascular health by regulating the absorption, elimination, and synthesis of cholesterol.

A recent study showed that the inclusion of sorghum lipids in the diet of hamsters (rats) increases the excretion of cholesterol and its metabolites and thus reduces plasma and hepatic cholesterol levels in hamsters.

The whole grain also contains antioxidants that fight cardiovascular disease.

8. Protects against celiac disease

Unlike other important gluten-containing grains like wheat and barley, sorghum is considered gluten-free and is a promising and safe alternative food source for people with celiac disease.

9. Prevents constipation

The high fiber content in sea corn contributes to the proper functioning of the digestive system.

In addition, a high-fiber diet prevents cardiovascular diseases and colon cancer.

Related: 15 African foods high in fiber.

10. Protects bone health

Sorghum is rich in calcium and magnesium, two important minerals that are essential for strong bones.

Magnesium stimulates the absorption of calcium. A lack of calcium or magnesium leads to osteoporosis and arthritis.

Culinary Use

Sorghum is versatile and easy to add to a plethora of recipes.

Below are some ways you can enjoy it:

Baby Weaning Food (ogi or pap): You can ferment pearl millet and corn to make a healthy infant weaning food.

You can ferment pearl millet and corn to make a healthy baby food. Substitute rice or quinoa. You can prepare whole grain and pearl millet in a similar way to rice and quinoa.

. You can prepare whole grain and pearl millet in a similar way to rice and quinoa. sorghum flour. Thanks to its neutral taste and light color, it can easily serve as a gluten-free flour in most recipes. Just use it alone or swap it out in a 1:1 ratio to make pancakes, roti, tortillas, cookies and bread.

. Thanks to its neutral taste and light color, it can easily serve as a gluten-free flour in most recipes. Just use it alone or swap it out in a 1:1 ratio to make pancakes, roti, tortillas, cookies and bread. popped . Place the kernels in a heated pan and watch them pop like popcorn. Add spices for extra flavor.

. Place the kernels in a heated pan and watch them pop like popcorn. Add spices for extra flavor. syrup . Sorghum syrup is commonly added to processed foods as a natural sweetener or as an alternative to molasses (cane syrup).

. Sorghum syrup is commonly added to processed foods as a natural sweetener or as an alternative to molasses (cane syrup). Beer: In Nigeria and other parts of Africa, sorghum is used to make a fermented alcohol drink called “burukutu”.

The final result

Guinea corn (sorghum) is a highly nutritious grain that is good for you and your baby.

It is rich in carbohydrates, proteins, fats, minerals, fiber and vitamins. It’s also an excellent source of antioxidants and bioactive phenolic compounds that other foods may not provide.

It is also a healthy gluten-free complementary food for infants and convalescents.

If you’re looking for a nutritious grain to try for yourself or your baby, give sorghum a try.

I hope you found this article helpful. Has Eating Dates Helped Your Pregnancy? Please leave your comments below.

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Semolina is a coarse flour made from durum wheat, a type of durum wheat. When ground into flour, durum wheat is known as semolina and is used in bread, pasta and porridge around the world. This flour is darker and more golden than all-purpose flour. It has a mild, earthy aroma. Aside from its culinary uses, semolina also benefits weight management, heart health, and your digestive system. This article describes the nutrition, benefits, uses and disadvantages of semolina. Share on Pinterest

Semolina Nutrition Semolina flour can be fortified, which means food manufacturers add back nutrients that were lost in processing the durum grain. Fortified semolina contains higher amounts of vitamins and minerals than non-fortified alternatives (1). A 1/3 cup (56 gram) serving of uncooked fortified semolina provides (2): Calories: 198 calories

198 calories Carbs: 40 grams

40 grams of protein: 7 grams

7 grams of fat: less than 1 gram

Less than 1 gram of fiber: 7% of the Reference Daily Intake (RDI)

7% of the Reference Daily Intake (RDI) Thiamine: 41% of the RDI

41% of the RDI Folate: 36% of the RDI

36% of RDI Riboflavin: 29% of RDI

29% of the RDI Iron: 13% of the RDI

13% of the RDI Magnesium: 8% of the RDI Semolina is high in protein and fiber — both of which slow digestion and increase feelings of fullness between meals (3). It’s also high in B vitamins like thiamine and folic acid, which play many important roles in your body, including helping to convert food into energy (4). In addition, semolina is a good source of iron and magnesium. These minerals support red blood cell production, heart health, and blood sugar control (5, 6, 7). Summary Fortified semolina is nutritious and provides high levels of various B vitamins, iron, protein and fiber.

May Promote Weight Loss Semolina is rich in several nutrients that may promote weight loss. For starters, 1/3 cup (56 grams) of uncooked, fortified semolina provides 7% of the RDI for fiber — a nutrient that many diets lack. Studies link a high-fiber diet to weight loss and lower body weight (2, 8, 9, 10, 11). It can reduce feelings of hunger and prevent future weight gain. For example, a study of 252 women found that every 1 gram increase in fiber per day resulted in a 0.5 pound (0.25 kg) weight loss over 20 months (12, 13). Semolina is also high in protein, with 1/3 cup (56 grams) of uncooked semolina providing over 7 grams (2). Increasing the protein in your diet has been shown to promote weight loss. For example, a review of 24 studies found that a high-protein diet resulted in 1.7 pounds (0.79 kg) more weight loss than a standard protein diet ( 14Trusted Source ). Increasing the protein in your diet may also help reduce hunger, maintain muscle mass during weight loss, increase fat loss, and improve body composition (15, 16, 17). Summary Foods high in protein and fiber — like semolina — can increase feelings of fullness and reduce hunger. This in turn can promote weight loss.

Supports Heart Health A high-fiber diet can reduce the risk of heart disease. A review of 31 studies found that people with the highest fiber intake may have up to a 24% lower risk of heart disease compared to those with the lowest fiber intake (18, 19). Fiber may support heart health by lowering LDL (bad) cholesterol, blood pressure and overall inflammation. One small 3-week study observed that eating 23 grams of fiber per day from whole grains like semolina reduced LDL cholesterol by 5% (19, 20, 21, 22). In addition, semolina contains other heart-healthy nutrients such as folic acid and magnesium. Diets rich in these nutrients support heart health. A study of over 58,000 people found that the highest intake of folate was associated with a 38% reduced risk of heart disease compared to the lowest intake ( 23Trusted Source ). Additionally, studies indicate that a magnesium-rich diet supports overall heart health. For example, a study of over 1 million people showed that increasing dietary magnesium by 100 mg per day reduced the risk of heart failure by 22% and the risk of stroke by 7% (24, 25). Summary Semolina is high in nutrients like fiber, folate, and magnesium — all of which may protect your heart and reduce your risk of heart disease.

May Improve Blood Sugar Control Semolina may improve blood sugar control due to its high levels of magnesium and fiber. Maintaining healthy blood sugar levels is an important factor in reducing your risk of type 2 diabetes and heart disease (26, 27). Magnesium can improve blood sugar control by increasing your cells’ response to insulin, a hormone that regulates your blood sugar levels. In fact, a magnesium-rich diet has been associated with up to a 14% reduced risk of diabetes in some studies (28, 29, 30). Semolina is also high in fiber, a nutrient essential for blood sugar control. Fiber slows the absorption of carbohydrates into your bloodstream and helps control post-meal blood sugar spikes. It can also lower fasting blood sugar levels in people with diabetes (31, 32). In addition, a high-fiber diet can reduce hemoglobin A1c levels — an average blood sugar level over a 3-month period — by up to 0.5% in people with diabetes (32, 33). Summary Semolina is a great source of magnesium and fiber — two nutrients that may improve blood sugar levels and reduce your risk of type 2 diabetes.

Rich in Iron Iron is an essential mineral that plays many roles in your body. Some of iron’s functions include (5, 34): Transporting oxygen through your blood

DNA synthesis

growth and development

Immune system support Semolina is an excellent source of iron, with 1/3 cup (56 grams) of uncooked, fortified semolina providing 13% of the RDI for this nutrient (2, 35). Without enough dietary iron, your body cannot produce enough red blood cells. As a result, a condition called iron deficiency anemia can develop (36). Iron deficiency is the most common micronutrient deficiency worldwide. Increasing your intake of iron-rich foods can lower your risk of deficiency and resulting anemia (37, 38). However, like other plants, semolina contains non-heme iron, which isn’t absorbed as well as the heme iron found in animal products like meat, poultry, and fish (36). Fortunately, adding foods rich in vitamin C, such as citrus fruits, berries, and tomatoes, to meals with semolina can help increase nonheme iron absorption (36, 39). Summary Semolina is a good source of non-heme iron. Iron is an essential mineral for carrying oxygen, preventing anemia and supporting growth and development.

Supports Digestive Health Improved digestion is one of the many health benefits of fiber. A 1/3-cup (56-gram) serving of uncooked, fortified semolina contains over 2 grams of fiber — or 7% of the RDI for that nutrient (2). Dietary fiber offers many benefits for your digestive system. For example, it stimulates the growth of friendly gut bacteria. A healthy balance of gut bacteria impacts many areas of health, such as optimal digestion, immune system health, and metabolism (40, 41, 42, 43). In addition, fiber intake promotes regular bowel movements and may help treat constipation. For example, a two-week study found that people who ate 5 grams of extra whole grain fiber daily had an improvement in constipation and less gas (44). Summary The high fiber content of semolina aids digestion by encouraging the growth of beneficial gut bacteria and promoting regular bowel movements.

Uses of Semolina Semolina is high in gluten – a protein that gives structure to many types of bread, pasta and other baked goods. Semolina’s chewy and stretchy texture makes it one of the best flours for making pasta (45). Here are a few other ways to use semolina: Add a few teaspoons to the bread dough for a crunchy texture.

Mix it with boiling milk, honey and vanilla extract for a delicious dessert pudding or hot granola.

Substitute semolina for regular flour to add extra crunch to dough recipes.

Use it to thicken a stew or gravy.

Sprinkle over the potatoes before roasting for extra crunch. You can find semolina in many grocery stores alongside all-purpose flour and specialty grains. It is also available online. Semolina flour can go rancid if left open, so it’s best to store semolina in an airtight container in the fridge. Summary Semolina’s coarse and stretchy texture makes it an excellent flour for bread, pasta, and more.

Health Considerations There are a few factors to consider before adding semolina to your diet. For starters, semolina is high in gluten — a protein that can be harmful to those with celiac disease or gluten sensitivity. Celiac disease affects approximately 1.4% of the population worldwide (46). It is believed that 0.5-13% of people have non-celiac gluten sensitivity (NCGS). Those with celiac disease or NCGS should avoid eating gluten-containing foods like semolina (47). Additionally, since semolina is made by grinding durum wheat, it may be harmful to people with wheat allergies (48). Summary Semolina is a gluten-containing grain that may be unsuitable for people with certain gluten disorders or wheat allergies.

Semolina vs. Semolina: Is Semolina Better Than Semolina? Semolina and #semovita, which is better and what are the differences?

To be honest there are a lot of people out there who are confused about the differences or the similarities between semolina and semolina…. Many people, including chefs, use semolina and #semovita interchangeably. The truth is that both #semolina and #semovita are siamese twins and are one and the same.

#Semolina and #Semovita are refined swallows, both originally from wheat, and they are used to eat traditional soups in Nigeria, West Africa… Soups like Egusi, Okra, Afang, Eforiro, Black Soup, Ogbono, Bitter Leaf Soup, Banga- Soup, vegetable soup, ewedu etc. go well with #semolina and #semovita….

At this point it is important for me to highlight the most important information, differences, similarities and ingredients of semolina and semolina to enlighten us.

Here is what I was able to glean from my various searches on the internet:

1. What is semolina flour made of? Semolina is made from coarsely ground durum wheat, while Semovita is made from semolina. Semovita is actually a semolina brand.

2. Wheat and all its products contain gluten. Semolina and #semovita therefore contain gluten. People with gluten intolerance should not eat #semolina or #semolina porridge. See gluten free foods here.

3. Both #semolina and semolina are refined from wheat and enriched with proteins and vitamins, especially vitamin A.

4. Both semolina and semolina are whitish or cream in color.

5. Even with proper preservation, both prepared #semolina and #semolina swallows turn a little brownish. That doesn’t mean they’ve gone bad.

5. In addition to the swallow, semolina is also used to make pasta, couscous, etc.

6. 100 g of semolina or semolina gives about 360 calories. Both semolina and semolina are not good for diabetics or people watching their weight.

7. Whole wheat contains all three parts of the grain; bran, germ and endosperm, so it’s far healthier and contains far more beneficial nutrients than any refined wheat product. This statement means that whole grain swallow is healthier than the two semos…. #semolina and #semolina.

Since fiber, many vitamins and other micronutrients important for health are lost during the processing of #semolina and #semolina, the end product is usually enriched with proteins and vitamins, but with little or no fiber. # Semolina and semolina can cause constipation as they contain little or no fiber.

This article is intellectual property of www.nimedhealth.com.ng

A popular Nigerian proverb says: “He who does not wear ankara will not eat semo”. Of course it’s just a joke, but this joke shows how high the reputation of Semo is in this country.

While Semovita is most often enjoyed as a ball dish with a delicious side of soup, it can also be enjoyed as a pudding or used as a flour to bake delicious pastries.

Semovita is commonly consumed because it is easy to prepare and tastes good, but perhaps most importantly because it is so nutritious. It’s high in protein but contains no cholesterol and is a nutritious choice, especially as you age.

Below are 8 amazing benefits of eating semolina:

Helps with weight loss

One thing Nigerians often say about semolina is that “E dey hold belle” means it keeps you full for a long time. While most people attribute this to the relative heaviness of semolina compared to other foods, it actually has more to do with its nutritional content than its weight.

Semolina is very high in protein and fiber, both of which cause the body to absorb it more slowly, keeping you fuller for longer. As a result, you’ll get hungry less quickly, which means you’ll eat less, which is great when you’re trying to lose weight.

Helps with a balanced diet

Due to the presence of protein, vitamin B complex and vitamin E in semolina flour, you can use it to diversify your diet and combine it with other food classes to get the most out of your meals.

You can use semolina flour to make meals like homemade bread, cakes, and other pastries. It can also be used as a thickening agent in your soups, stews and sauces.

Semolina should be included in any low-cholesterol diet because it is low in fat and cholesterol.

Helps control blood sugar levels

Nutritionists and doctors recommend semolina to their diabetics because of its low glycemic content and high fiber content.

Blood sugar tends to spike after meals, but fiber helps reduce the rate at which carbs are absorbed into the bloodstream, keeping spikes to a minimum.

And that works both ways. The fiber helps control quick spikes as well as quick drops in blood sugar.

So if you know someone who is diabetic, recommend semolina as part of their diet.

It is cholesterol free

Semovita is made from durum wheat and contains no trans fats, saturated fats or cholesterol. This helps to significantly reduce the risk of high cholesterol, as well as heart disease.

There are two types of cholesterol. There is the “good” cholesterol, also known as low-density lipoprotein (LDL) cholesterol. There’s also “bad” cholesterol, also known as high-density lipoprotein [HDL] cholesterol.

Durum wheat, followed by semolina, contains fiber that slows the rate at which the body absorbs LDL. Just five to 10 grams of fiber per day significantly lowers your LDL.

Provides energy

You will stop slandering carbs after reading this. While your favorite workout guru on social media may have told you to “cut the carbs,” the truth is, you probably need more carbs than you’re currently consuming.

Carbohydrates are the body’s primary source of energy and at least one-third of your diet should include high-carb foods such as Golden Penny Semovita. There are 72.6 grams of carbohydrates per 100 grams of Golden Penny Semovita, making it a delicious way to boost your energy and stay active.

Increases bodily functions

Wheat products like Semovita are fantastic natural sources of essential vitamins, minerals and a host of other nutrients that can support many bodily functions.

People who lead active lifestyles would benefit from consuming semolina as it plays a role in increasing their physical fitness and overall well-being.

It contains phosphorus, which is essential for energy metabolism, and magnesium, which promotes bone, nerve and muscle function. Semolina flour also contains calcium for bone strength, while zinc helps boost the immune system.

Increases iron in the body

Iron is an essential mineral that helps the body perform several important functions. It promotes the production of hemoglobin, which supplies oxygen to the cells in your body. Iron helps boost the immune system and also keeps your energy levels high so you don’t suffer from fatigue etc.

Supports heart function

The heart is the body’s hardest working organ and it goes without saying that a well-functioning heart is important for well-being.

Semolina is high in nutrients like fiber, folic acid, and magnesium, all of which can benefit heart function and reduce the risk of heart disease.

If you take away one thing from this article, let it be this – you don’t have to wear an ankara to eat semo. All you need is a desire to eat well and feel good.

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by Miz Tee

Nigeria is fully multilingual. Most of the names we give our foods are derivative and sometimes cannot be traced back to just one Nigerian language.

Trying to come up with the perfect English names for most Nigerian foods has always caused controversy.

It is not particularly important that we Anglicize these names – the need seems to increase in written English where the author usually feels that using the Nigerian names combined with a perfect English translation creates better understanding.

In my opinion, except in cases where it is extremely necessary, Nigerian names for food and drink can stand, whether in spoken or written context.

Here are some English names for some popular Nigerian foods and drinks:

1. Garri

Garri is a popular West African food made from cassava tubers that have been peeled, washed, cut into small sizes and ground into a pulp. The resulting paste is bagged and stored for a few days before being fried to make garri.

Garri is not to be confused with cassava flour, which is made by grinding dried cassava bulbs into a smooth powder.

The cassava flour is used to make fufu under high heat and cannot be soaked and eaten raw like people with garri do.

What is the English name for Garri?

Garri isn’t powdery, it’s granular, so calling it cassava or tapioca powder doesn’t work.

I’ve read that some people have used “cassava flakes” to mean garri in English, but that’s incorrect. Flakes are flat, thin pieces (as in corn flakes), but garri is not a flake shape.

A more appropriate English name for garri is granulated cassava or cassava granules. Coarse-grain cassava also works.

2. Zobo

Zobo is the name of the popular drink made from the roselle plant. Roselle is a species of hibiscus (Hibiscus sabdariffa) native to West Africa.

The correct English name for zobo is hibiscus tea. You can also call it Roselle herbal tea.

3. Akara and Moi Moi

Nigerians do a lot with beans, from boiling them long to make ewa to grinding them into a paste to make moi-moi.

The same bean paste used to make moi-moi can be used to make akara. To get the bean paste, dry beans are washed and ground or blended in a machine. Salt and pepper and other ingredients are added to taste.

Which swallow is good for losing weight? (Fufu, Eba, Amala, Semovita, Semolina, Dawa, Tuwo Shinkafa, Wheat, Tuwo Masara, Mashed Yam, Cocoyam Swallow, Plantain Fufu, Sweet Potato Swallow, Pearl Corn Swallow).

Are you Nigerian trying to stay slim or watch your weight? Are you on a weight loss regimen or eating plan but not sure what the best swallow is? Would you like to eat a swallow that will not make you gain weight? If yes, then this article is for you.

For the avid readers of the NIGERIAN HEALTH BLOG, you will agree that I wrote a short article comparing the calories of all the popular Nigerian swallows. If you haven’t read it, here is the link.

On this page I will make scientific judgments on the swallows (e.g. fufu (akpu), eba (garri), mashed yam (iyan), wheat, amala and semovita or semolina) Nigerians can have on a weight loss journey still eat comfortably without fear of gaining weight. In other words, I’m going to scientifically study their calories and tell you if the swallow can help you lose weight or can be eaten by people on a weight loss routine.

Have fun while reading:

1. Semovita

Made from wheat

1 cup = 600 calories

Nutrients: carbohydrates

Is Semovita good for losing weight? No, it’s too high in calories. Semovita can only make you gain weight.

2nd EBA (Garri)

Made from cassava

100g = 160 calories

1 cup = 330 calories

Nutrients: carbohydrates, fiber, magnesium, iron, folic acid.

Is eba good for losing weight? However, with 160 calories per 100g, compared to others, Eba can be eaten by those who want to lose weight.

3. Tuwo Masara

Made from corn flour

1 cup = 360 calories

Nutrients: carbohydrates

Is Tuwo Masara good for losing weight? Hmm look at the calories, do you really think a 360 cal meal is perfect if you want to lose weight? The answer is no.

4.Fufu/Akpu

Made from cassava

1 cup = 330 calories

Nutrients: carbohydrates, fiber, iron, folic acid

I hope you are not surprised that the calories in fufu are lower than eba? Well, the reason is beyond the scope of this article. Is fufu good for losing weight? The answer is no. The calories are still too high.

5. Tuwo Shinkafa

Made from rice

1 cup = 216 calories

Nutrients: carbohydrates

Is Tuwo Shinkafa good for losing weight? Yes. With a calorie count of 216, Tuwo Shinkafa remains one of the best sips for individuals looking to lose weight.

6. Mashed Yam

Made from yams

100g = 118 calories

1 cup instant mashed yam = 940 calories

1 medium 12-inch bulb of yam = 526 calories

Nutrients: carbohydrates, fiber, copper, manganese, iron.

CONCLUSION: Very high in calories and not good for losing weight

7. Dawa

Made from millet

Calories: 378

Nutrients: Impressive levels of starch, very high in B vitamins as well as calcium, iron, potassium, zinc, magnesium and so on.

VERDICT: With a calorie content of 378, Dawa is definitely not the best swallow for weight loss.

8. Strength

Made from cassava. Staple food in Delta and Edo

Calories: 298

Nutrients: rich in protein, fat, carbohydrates, iron, vitamins B and C and of course starch.

Is starch good for weight loss? The calories in starch are high, so it’s not very good for losing weight, but it’s great for gaining weight.

9. Oatmeal Swallow (Oatmeal Fufu)

High in fiber and good for weight loss

Calories: 150 calories

VERDICT: Is oatmeal good for weight loss? Yes, because it’s low in calories and high in fiber.

10. Other low-calorie and high-fiber Nigerian Swallows that are good for weight loss include Guinea Pig Fufu, Sweet Potato Swallow, Plantain Fufu (Swallow), Millet Swallow, and Cocoyam Swallow.

Conclusion

The calories in Nigerian swallows are way too high and actually not good for losing weight. Also, Nigerian swallows are low in fiber, which means you need to eat more to feel full. Eating more means consuming more calories, and since you want to lose weight, it’s best to avoid most swallows, with the exception of oatmeal swallow, pearl corn swallow, sweet potato swallow, cocoyam swallow, and plantain fufu, which are low in calories and high in fiber.

Get more exercise and eat lots of fruits and vegetables if you want to lose weight. Many Thanks.

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Fufu (or foofoo or foufou) is possibly one of the most famous West African “swallow” dishes. It’s a filling side dish—starchy, smooth, dense, and stretchy—that’s hugely popular because it’s delicious, simple, filling, and easy to make.

FUFU RECIPE – (FOOFOO)

Fufu is easy to make and yet so delicious. It is not eaten alone but served with some kind of rich and tasty soup or stew such as egusi soup, okra soup, ewedu soup (jute leaves) or light soup.

It’s the perfect addition to soups/stews and proteins as it’s easy to swallow and doesn’t need to be chewed, making it a food that all ages can enjoy together.

Foofoo is made from cassava, also known as yuca. It is a starchy root vegetable, similar to sweet potatoes, red potatoes, and yams. It can be fried, baked and prepared like potatoes; However, it becomes very smooth, doughy, and elastic when made into fufu.

Although traditionally made from cassava, the definition of fufu has broadened over the years to include a variety of ingestible foods such as eba, green plantains, amala, cocoyam, corn, mashed yam, semolina, and more.

HOW TO PREPARE FUFU – RECIPE INSTRUCTIONS

Peel the skin of the cassava with a potato peeler or knife.

Cut the peeled tuber into small cubes that can be easily processed in a blender.

Mix until you get a nice and smooth batter.

Transfer to a saucepan and stir vigorously until the fufu is thick and smooth, like a semi-solid paste.

…So what next?

Once the foofoo is ready, shape it into small balls and wrap each ball in plastic wrap. This will help the fufu retain its moisture and prevent it from forming a crust.

HOW TO EAT FOUFOU

Pinch off some of the foufou and shape it into a small oval ball with your palms. Make a small indentation in the fufu and use that indentation to scoop and then swallow some of the soup or stew. Yes, I said swallow – not chew! The “chewing instinct” may set in, but with a little practice the art of fufu swallowing can be mastered!

Washing hands before eating sip food is like a rite. As long as the hand washing ritual is observed, no cutlery is needed.

Traditionally, Nigerians only eat with their right hand. So if you have been invited to a Nigerian friend’s house or are eating at a traditional Nigerian restaurant, please remember to only eat with your right hand, even if you are personally left-handed.

WHAT EXACTLY ARE “GLUGGING FOOD”

Swallows are pliable but firm, doughy meals, similar to America’s mashed potatoes but with more texture. Nigerian examples include mashed yam, eba, amala, starch, fufu and many more. The pliable texture makes it easy to eat with your hand (right hand only please) and swallow without chewing.

To eat fufu, cut a bite out of the meal, then make a well in it with your thumb and spoon some stew or soup over it and swallow!

HOW TO SERVE FOUFOU

Fufu is usually served in relatively small balls and wrapped in plastic wrap to retain its moisture. It is often paired with various delicious soups and stews such as egusi, ogbono, vegetable, peanut soup and okro soup, with each person having their preference.

FUFU WITH COOKING PANS? Do you have to add plantains?

The simple answer is no. The fufu also turns out nice when made without plantains. but that’s how I like to eat fufu. For this recipe I used a mix of cassava and plantains. The plantains help reduce the stretchiness of the fufu and add a hint of plantain flavor. You can also make this recipe with just cassava – same ingredients, same instructions, just omit the plantains.

WHY DOES FUFU SMELLY?

Foofoo only has a deep fermented smell when the cassava is fermented before being made into fufu. Otherwise you will notice a very mild smell like mashed potatoes without butter :).

CAN FUFU BE REHEATED?

Yes, fufu can be reheated in the microwave. Simply unwrap any leftover balls and place in a microwave-safe bowl. As with rice, add a splash of water, then heat in the microwave until heated through – about 5 minutes. Use a wooden mixer to stir until nice and smooth.

IS FUFU HEALTHY?

Foufou provides a significant amount of carbohydrates, some fat, and some protein. It also provides fiber, vitamins and minerals such as:

Choline: nerve and brain function

Potassium: heart, kidney and muscle function

Beta Carotene: Antioxidant

HOW DOES FUFU TASTE?

It’s hard to describe, but it has a very mild flavor. I would say it’s a cross between potatoes and sweet potatoes.

DOES FUFU NEED SALT OR OTHER SPICES?

The simple answer is no!. Many people have asked me this question over and over again. Fufu does not require any salt or spices. That’s why you don’t eat fufu alone, you need some form of soup or stew to go with it.

LET’S TALK ABOUT FERMENTED FUFU

I’m not a fan of fermented fufu, but some people love it. It’s just an extra step, but you need to start preparing a few days in advance. Before preparing the fufu, simply soak the peeled and diced cassava in water for three to five days. That’s it! Every other step stays the same. However, due to fermentation, it has a stronger odor than its usual mild starchy aroma.

Note that fufu will harden as it cools, so it’s advisable to cook it on the softer side, especially if you’re not going to eat it right away.

What to serve with fufu:

Other African Swallow Foods You May Also Like:

Fufu Fufu – A filling side dish that’s simple and filling and easy to make. The perfect accompaniment to soups/stews and protein. 4.87 of 23 votes Print Pin Prep Time: 10 minutes Cook Time: 15 minutes Servings: 4 people Calories: 218 kcal Ingredients 1 yuca root cassava

1 plantain green

¼ cup water Instructions DOUGH INSTRUCTIONS Peel the cassava, cut the bulb in half lengthways, remove the inner wooden core and cut the potatoes into small cubes.

Peel plantains and cut into small cubes

Put everything in the blender and blend until you get a smooth batter. Stovetop Method Pour the batter into a saucepan, place on the stovetop over medium-high heat and begin stirring until a thick, paste-like doughy fufu forms.

Add a splash of water, cover and cook over low-medium heat for 5 minutes. Feel free to cook a little longer if you feel the fufu is undercooked. Mix well.

Divide the fufu into individual sizes and wrap each with plastic wrap.

Serve with your desired soup or stew. Microwave Method Pour the batter into a microwave-safe bowl and cover with a microwave-safe lid. Place in the microwave for 5 minutes.

stir well until smooth

Add a splash of water and return to the microwave to fully finish cooking – about 5 to 8 minutes.

Stir again, divide into individual sizes and wrap each with cling film.

Serve with your desired soup or stew. Video https://www.youtube.com/watch?v=QhRNI077VBY&t=4s Video cannot be loaded because JavaScript is disabled: 2 Easy Ways to Make Fufu (https://www.youtube.com/watch?v = QhRNI077VBY&t=4s) Notes Note that fufu will harden as it cools, so it’s advisable to cook it on the softer side, especially if you’re not going to eat it right away. Nutrition Calories: 218 kcal | Carbohydrates: 53 g | Egg white: 2 g | Fat: 1g | Saturated fat: 1 g | Sodium: 17 mg | Potassium: 500 mg | Fiber: 3g | Sugar: 8g | Vitamin A: 518 IU | Vitamin C: 29 mg | Calcium: 18 mg | Iron: 1 mg

Let’s connect on YouTube, Facebook and Instagram. I love staying in touch with you and nothing gives me more pleasure than seeing pictures of your creations. Tag me @cheflolaskitchen on Instagram and Facebook.

A popular Nigerian proverb says: “He who does not wear ankara will not eat semo”. Of course it’s just a joke, but this joke shows how high the reputation of Semo is in this country.

While Semovita is most often enjoyed as a ball dish with a delicious side of soup, it can also be enjoyed as a pudding or used as a flour to bake delicious pastries.

Semovita is commonly consumed because it is easy to prepare and tastes good, but perhaps most importantly because it is so nutritious. It’s high in protein but contains no cholesterol and is a nutritious choice, especially as you age.

Below are 8 amazing benefits of eating semolina:

Helps with weight loss

One thing Nigerians often say about semolina is that “E dey hold belle” means it keeps you full for a long time. While most people attribute this to the relative heaviness of semolina compared to other foods, it actually has more to do with its nutritional content than its weight.

Semolina is very high in protein and fiber, both of which cause the body to absorb it more slowly, keeping you fuller for longer. As a result, you’ll get hungry less quickly, which means you’ll eat less, which is great when you’re trying to lose weight.

Helps with a balanced diet

Due to the presence of protein, vitamin B complex and vitamin E in semolina flour, you can use it to diversify your diet and combine it with other food classes to get the most out of your meals.

You can use semolina flour to make meals like homemade bread, cakes, and other pastries. It can also be used as a thickening agent in your soups, stews and sauces.

Semolina should be included in any low-cholesterol diet because it is low in fat and cholesterol.

Helps control blood sugar levels

Nutritionists and doctors recommend semolina to their diabetics because of its low glycemic content and high fiber content.

Blood sugar tends to spike after meals, but fiber helps reduce the rate at which carbs are absorbed into the bloodstream, keeping spikes to a minimum.

And that works both ways. The fiber helps control quick spikes as well as quick drops in blood sugar.

So if you know someone who is diabetic, recommend semolina as part of their diet.

It is cholesterol free

Semovita is made from durum wheat and contains no trans fats, saturated fats or cholesterol. This helps to significantly reduce the risk of high cholesterol, as well as heart disease.

There are two types of cholesterol. There is the “good” cholesterol, also known as low-density lipoprotein (LDL) cholesterol. There’s also “bad” cholesterol, also known as high-density lipoprotein [HDL] cholesterol.

Durum wheat, followed by semolina, contains fiber that slows the rate at which the body absorbs LDL. Just five to 10 grams of fiber per day significantly lowers your LDL.

Provides energy

You will stop slandering carbs after reading this. While your favorite workout guru on social media may have told you to “cut the carbs,” the truth is, you probably need more carbs than you’re currently consuming.

Carbohydrates are the body’s primary source of energy and at least one-third of your diet should include high-carb foods such as Golden Penny Semovita. There are 72.6 grams of carbohydrates per 100 grams of Golden Penny Semovita, making it a delicious way to boost your energy and stay active.

Increases bodily functions

Wheat products like Semovita are fantastic natural sources of essential vitamins, minerals and a host of other nutrients that can support many bodily functions.

People who lead active lifestyles would benefit from consuming semolina as it plays a role in increasing their physical fitness and overall well-being.

It contains phosphorus, which is essential for energy metabolism, and magnesium, which promotes bone, nerve and muscle function. Semolina flour also contains calcium for bone strength, while zinc helps boost the immune system.

Increases iron in the body

Iron is an essential mineral that helps the body perform several important functions. It promotes the production of hemoglobin, which supplies oxygen to the cells in your body. Iron helps boost the immune system and also keeps your energy levels high so you don’t suffer from fatigue etc.

Supports heart function

The heart is the body’s hardest working organ and it goes without saying that a well-functioning heart is important for well-being.

Semolina is high in nutrients like fiber, folic acid, and magnesium, all of which can benefit heart function and reduce the risk of heart disease.

If you take away one thing from this article, let it be this – you don’t have to wear an ankara to eat semo. All you need is a desire to eat well and feel good.

Coarse, cleaned wheat semolina made from durum wheat

Semolina is the coarse, cleaned semolina (inter-milling stage) of durum wheat, used primarily to make couscous, pasta, and sweet puddings.[1] The term semolina is also used to refer to coarse semolina flours made from other types of wheat and sometimes other grains (such as rice or corn).

Etymology[ edit ]

Semolina is derived from the Italian word semolina.[2] 1790-1800; Modification of Italian semolina, equivalent to semol(a) “bran” (Latin simila “flour”) + -ino diminutive suffix. It is a milled flour made from durum wheat (or other durum wheat) used primarily in pasta. In the Lithuanian language, sumalta means something to be ground, miltai means “flour” and malti means “to grind”, while in Lithuanian language, semolina is manai. [Citation needed] The words simila, semidalis, grits and grain may all have similar Proto-Indo-European origins as two Sanskrit terms for wheat, samita and godhuma, or may be loanwords from the Semitic root smd “to grind into grits” (cf. Arabic: سميد samīd).[3]

production [edit]

Semolina grains close-up

Modern milling of wheat into flour is a process that uses grooved steel rollers. The rollers are adjusted so that the distance between them is slightly narrower than the width of the wheat grains. As the wheat enters the mill, the rollers flake off the bran and germ while the starch (or endosperm) is cracked into coarse chunks in the process. Sieving separates these endosperm particles, the semolina, from the bran. The semolina is then ground into flour. This greatly simplifies the process of separating the endosperm from the bran and germ and makes it possible to separate the endosperm into different grades, since the inner part of the endosperm tends to break down into smaller pieces than the outer part. Different types of flour can be produced in this way.[4]

Types [ edit ]

Durum wheat semolina (Triticum turgidum subsp. durum) is pale yellow in colour.[5] It can be ground either coarsely or finely, and both are used in a variety of sweet and savory dishes, including many types of pasta. Common names in other languages ​​include:

Italian: semola di grano duro; coarse (no descriptor), fine rimacinata

; coarse (no descriptor), fine Greek: simigdáli σιμιγδάλι; coarse Chondró χονδρό, fine Psiló ψιλό

σιμιγδάλι; coarse χονδρό, fine ψιλό Arabic: samīd سميد; coarse ḵašin خشن, fine nāʿim ناعم

سميد; coarse خشن, fine ناعم Dhivehi: ravā Diffusion

🔥🔥 Turkish: irmik ; coarse Iri, fine Inc

; coarse, fine Hindustani: baṃsī ravā, bansi rava बंसी रवा (only coarsely ground, not fine)

Ground semolina, natural (left) and roasted (right)

Semolina made from softer common wheat (Triticum aestivum) has a beige color; it contains more gluten and is less gritty in texture than durum wheat semolina. In the United States it is called farina (not to be confused with Italian farina, which is soft wheat flour); It is more commonly used in desserts than in savory dishes. On the Indian continent, soft wheat semolina can be ground either coarsely or finely, and both are used in a variety of sweet and savory dishes. Common names in other languages ​​include:

Punjabi: sūjī ਸੂਜੀ

ਸੂਜੀ Nepali: sūjī सूजी

सूजी Hindustani: sūjī सूजी/سوجی or ravā रवा; coarse moṭī मोटी, fine bārīk बारीक

सूजी/سوجی or रवा; coarse मोटी, fine बारीक Bangla: sūjī সুজি

সুজি Gujarati: sōjī સોજી

સોજી Marathi: ravā रवा

रवा Telugu: ravva రవ్వ

రవ్వ Kannada: Rave ರವೆ

ರವೆ Tamil: ravai ரவை

ரவை Malayalam: ṟava റവ

Generally speaking, meal made from grains other than wheat may also be referred to as semolina, e.g. B. Rice semolina and maize grits. Corn grits are commonly referred to as grits in the United States.

Dishes [ edit ]

Hearty [ edit ]

In Germany, Austria, Hungary, Bosnia, Bulgaria, Serbia, Slovenia, Romania, Slovakia and Croatia, (durum) semolina is known as (hard wheat) semolina and is mixed with egg to make semolina dumplings, which can be added to soup. The particles are fairly coarse, between 0.25 and 0.75 millimeters in diameter. It is also boiled in milk and sprinkled with chocolate to be eaten as breakfast.

In Italy, (durum) semolina is used to make a kind of soup by cooking fine semolina directly in vegetable or chicken broth. Semolina can also be used to make a type of gnocchi called gnocchi alla romana, in which semolina is mixed with milk, cheese and butter into a lump, then sliced ​​and topped with cheese and béchamel.

Upma or Sanza, a hearty dish prepared across India

Semolina is a common food in West Africa, especially among Nigerians. It is eaten as either lunch or dinner with stew or soup. It is prepared with water like eba (cassava flour) or fufu and boiled for 5 to 10 minutes.

In large parts of North Africa, durum wheat semolina is processed into the staple couscous.

In Pakistan and northern India, semolina is called sooji, and in southern India, rava. Semolina is used to make savory South Indian foods such as rava dosa, rava idli, rava kitchadi and upma. It is used to coat slices of fish before they are fried in oil.

sweet [edit]

In the US, semolina (particularly farina) is boiled to make a porridge. A popular brand of these is Cream of Wheat.

In the UK, the flour is simply mixed with hot milk, sugar and vanilla to make a warm pudding dessert. It has fallen out of favor over the past 30 years due to the slight coarseness the grains retain. Before 1970 it was a staple pudding served in school lunches.

Semolina pudding) with a Dutch semolina pudding () with currant sauce

In e.g. In Austria, Germany, Hungary, Bosnia, Bulgaria, Slovenia, Serbia, Romania, Croatia, Slovakia and the Czech Republic, soft wheat semolina (real name in German soft wheat semolina, but mostly it is just called semolina) is cooked with milk and sugar or without sugar boiled and then topped with sugar, cinnamon, ovaltine, or other sweet toppings. A dollop of butter is often added as well. This dish is called Grießkoch in Austria, Grießbrei in Germany and Grießpudding in English. Semolina porridge or semolina cook can also be mixed with whipped egg whites and sometimes fruit or nuts and baked in the oven and is then called semolina casserole.

A baked dish with semolina called migliaccio is present in Italy in Neapolitan tradition; It’s a mix of ricotta, vanilla and citrus zest, similar to the filling in sfogliatelle, with the addition of semolina for an easy, firm cake.

In Slovakia, Sweden, Estonia, Finland, Lithuania, Latvia, Poland, Romania, Ukraine, Belarus, Israel and Russia it is eaten as a breakfast porridge, sometimes mixed with raisins and served with milk. In Swedish it is known as Mannagrynsgröt, or cooked together with blueberries as Blåbärsgröt. In Sweden, Estonia, Finland and Latvia, as a dessert usually eaten in summer, semolina is cooked together with juice from berries and then whipped to a light, airy consistency to make Klappgröt (Swedish name), also known as Vispipuuro (Finnish name ). ) or mannavaht (Estonian name) or debessmanna (Latvian name).

In the Middle East and North Africa, basbousa (also called harisa in some Arabic variants, e.g. in the Alexandrian dialect of Egyptian Arabic) is a sweet semolina cake drenched in fragrant syrup and often topped with nuts. In North Africa it is also used to make harcha, a type of pancake often eaten for breakfast, usually with jam or honey.[6]

In the Indian subcontinent, semolina (called rava, suji, or shuji) is used for sweets such as halwa and rava kesari. Such a preparation is also a popular dessert in Greece (Halvas) and Cyprus (Halvas). In Greece, the dessert galaktoboureko is made by making a pudding from the semolina and then wrapping it in phyllo leaves. In Cyprus, the semolina can also be mixed with almond liqueur to make a light, water-based custard. In Turkey (Helva), Bulgaria (Halva), Iran (Halva), Pakistan (Halva), Bangladesh (Halua), Palestine (Khalva), and Arab countries, halawa is sometimes made from semolina seasoned with sugar, butter, milk, and pine nuts . In Nepal, semolina is called suji and is used in the preparation of sweet dishes such as haluwa (Nepalese equivalent of Indian and Pakistani halwa) or puwa. In Myanmar (Burma), semolina (called shwegyi) is used in a popular dessert called sanwin makin. In Sri Lanka, semolina is called rulan and is used to make creamy porridge and a sweet candy called “rulan aluwa”. In Turkey, sweet dishes called şekerpare and şambali are made with semolina.

When baking[edit]

As an alternative to cornmeal, semolina can be used to flour the baking surface to prevent sticking. When baking bread, a small amount of durum wheat semolina added to the usual flour mix is ​​said to create a tasty crust.

See also[edit]

References[ edit ]

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Guinea corn, also known as sorghum, is a nutritious, gluten-free grain that belongs to the Poaceae grass family.

It is one of the leading grain crops worldwide and the fifth most produced crop after corn, wheat, rice and barley.

Guinea corn is native to Africa, where it is a staple in many households and serves as the first choice in infant weaning. It is commonly referred to as Guinea corn or Dawa in Nigeria and Jowar in India.

This much-neglected crop is high in fiber and phenolic compounds, both of which are known to help prevent heart disease and metabolic disorders.

In this article: nutrition

advantages

recipes

Bring away

Nutrition with Guinea corn

1 cup (192 grams) of raw sorghum grain provides:

Calories: 632 kcal

: 632 kcal Protein : 20 grams (g)

: 20 grams (g) Fat : 7 g

: 7 g carbohydrates : 138 g

: 138 g Fiber : 12 g

: 12 g thiamine : 0.6 milligrams (mg)

: 0.6 milligrams (mg) Riboflavin : 0.1 mg

: 0.1 mg pantothenic acid : 0.7 mg

: 0.7mg Vitamin B6 : 0.8mg

: 0.8 mg copper : 0.5 mg

: 0.5 mg iron : 6 mg

: 6 mgMagnesium : 317 mg

: 317 mg Phosphorus : 555 mg

: 555 mg Potassium : 697 mg

: 697 mg Zinc : 3 mg

: 3 mg Calcium: 25 mg

: 25 mg Manganese: 3 mg

Health Benefits of Sorghum

The health benefits of adding sea corn to your diet include:

1. Provides essential nutrients and minerals

Sorghum is rich in iron and the B vitamins (thiamine, riboflavin, pantothenic acid, etc.) which play essential roles in metabolism, neural development, skin and hair health.

It’s also a rich source of magnesium, potassium, phosphorus and calcium – minerals important for bone formation, heart health and over 600 biochemical reactions in your body.

Most importantly, sorghum (seacorn) is a good source of protein, providing as much protein as quinoa.

Related: 20 Best Baby Food Recipes for 6-12 Months

2. Prevents diabetes

Whole grain Guinea corn (sorghum) is an excellent food for people with diabetes.

Sorghum has relatively low starch digestibility. This is because the endosperm contains high levels of resistant and slow-digesting starch.

In addition, sorghum contains condensed tannins that can react with starch and proteins to form bulk complexes in the gastrointestinal tract. These complexes formed in the digestive tract make you feel full or full and lower the glycemic response.

A study also found that eating sorghum muffins affects glucose and insulin levels and improves glycemic response in healthy people.

3. Prevents cancer

Sorghum’s anticancer activity can be attributed to the potent antioxidant activity of its phenolic compounds. Examples of these phenolic compounds are tannins and 3‐deoxyanthocyanidins.

Research has shown that sorghum tannin inhibits aromatase (an enzyme implicated in breast cancer) and thus prevents cancer from growing.

It has also been reported that tannins extracted from sorghum are more effective against the growth of colon cancer cells than tannins from grape seeds.

4. Prevents obesity

Compounds from Guinea corn form complexes with starch and protein in the digestive tract, inducing a feeling of fullness or satiety and reducing overeating.

A recent study showed that healthy people who ate biscuits made from whole sorghum had higher feelings of satiety and lower hunger than wheat biscuits.

Related: 50 African Foods That Will Help You Lose Weight.

5. Provides Anti-Inflammatory Activity

Prolonged oxidative stress can lead to chronic inflammation and thus to various chronic diseases.

During inflammation, a number of pro-inflammatory compounds such as interleukin (IL), cyclooxygenase (COX)‐2, tumor necrosis factor (TNF)‐α, and prostaglandin E2 (PG‐E2) are formed.

Many phenolic compounds from sorghum grain have been shown to inhibit the production of these pro-inflammatory compounds.

6. Provides Antioxidant Activity

Oxidative stress, which is an imbalance of antioxidants and free radicals, is a major cause of most chronic diseases.

Adding sorghum to your diet promotes good health and prevents most chronic diseases.

7. Prevents heart disease

Sea corn (sorghum) kernels contain fats (lipids) that have been shown to promote cardiovascular health by regulating the absorption, elimination, and synthesis of cholesterol.

A recent study showed that the inclusion of sorghum lipids in the diet of hamsters (rats) increases the excretion of cholesterol and its metabolites and thus reduces plasma and hepatic cholesterol levels in hamsters.

The whole grain also contains antioxidants that fight cardiovascular disease.

8. Protects against celiac disease

Unlike other important gluten-containing grains like wheat and barley, sorghum is considered gluten-free and is a promising and safe alternative food source for people with celiac disease.

9. Prevents constipation

The high fiber content in sea corn contributes to the proper functioning of the digestive system.

In addition, a high-fiber diet prevents cardiovascular diseases and colon cancer.

Related: 15 African foods high in fiber.

10. Protects bone health

Sorghum is rich in calcium and magnesium, two important minerals that are essential for strong bones.

Magnesium stimulates the absorption of calcium. A lack of calcium or magnesium leads to osteoporosis and arthritis.

Culinary Use

Sorghum is versatile and easy to add to a plethora of recipes.

Below are some ways you can enjoy it:

Baby Weaning Food (ogi or pap): You can ferment pearl millet and corn to make a healthy infant weaning food.

You can ferment pearl millet and corn to make a healthy baby food. Substitute rice or quinoa. You can prepare whole grain and pearl millet in a similar way to rice and quinoa.

. You can prepare whole grain and pearl millet in a similar way to rice and quinoa. sorghum flour. Thanks to its neutral taste and light color, it can easily serve as a gluten-free flour in most recipes. Just use it alone or swap it out in a 1:1 ratio to make pancakes, roti, tortillas, cookies and bread.

. Thanks to its neutral taste and light color, it can easily serve as a gluten-free flour in most recipes. Just use it alone or swap it out in a 1:1 ratio to make pancakes, roti, tortillas, cookies and bread. popped . Place the kernels in a heated pan and watch them pop like popcorn. Add spices for extra flavor.

. Place the kernels in a heated pan and watch them pop like popcorn. Add spices for extra flavor. syrup . Sorghum syrup is commonly added to processed foods as a natural sweetener or as an alternative to molasses (cane syrup).

. Sorghum syrup is commonly added to processed foods as a natural sweetener or as an alternative to molasses (cane syrup). Beer: In Nigeria and other parts of Africa, sorghum is used to make a fermented alcohol drink called “burukutu”.

The final result

Guinea corn (sorghum) is a highly nutritious grain that is good for you and your baby.

It is rich in carbohydrates, proteins, fats, minerals, fiber and vitamins. It’s also an excellent source of antioxidants and bioactive phenolic compounds that other foods may not provide.

It is also a healthy gluten-free complementary food for infants and convalescents.

If you’re looking for a nutritious grain to try for yourself or your baby, give sorghum a try.

I hope you found this article helpful. Has Eating Dates Helped Your Pregnancy? Please leave your comments below.

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