Garri is a beloved food in Nigeria, enjoyed in many ways, whether as a refreshing drink with cold water and sugar, or as a smooth Eba paired with flavorful soups.

It’s not only affordable and easy to find but also has an impressively long shelf life of up to a year with minimal storage requirements—simply keep it in a cool, dry place.

Read Also: What Cassava Does For Your Body

Garri is, without a doubt, a staple food in Nigeria.

While Garri is well-regarded for its taste, affordability, versatility, and ability to satisfy hunger, it is often overlooked as a source of nutrition.

The truth is, Garri is made from cassava, a highly nutritious plant that offers several vital nutrients, including protein, iron, carbohydrates, and vitamins A, B, and C.

These nutrients play crucial roles in boosting eyesight, aiding digestion, supporting immune function, and promoting growth.

Here are six remarkable health benefits of consuming Garri:

1. Improves Eye Health

Garri is surprisingly good for your eyes! It contains beta-carotene, a compound essential for preventing blindness, and vitamin A, which helps protect the cornea, the surface of the eye.

2. Helps Prevent Cancer

Garri also contributes to cancer prevention.

It contains amygdalin (vitamin B17), which stimulates red blood cell production.

Red blood cells carry oxygen throughout the body and remove carbon dioxide, and proper red blood cell function is crucial for reducing the risk of cancer.

3. Promotes Growth

Garri is rich in folate, a vitamin that plays a key role in promoting tissue growth and cell function.

Folate also helps convert carbohydrates into energy and is vital in the formation of red blood cells and DNA.

A lack of folate can lead to serious health issues like ulcers, diarrhea, and poor growth, making adequate intake especially important during pregnancy, infancy, and adolescence.

4. Boosts the Immune System

Garri contains essential minerals like copper and magnesium, and vitamins like B17 and A, which support the immune system, healthy bones, and nerve function—acting like internal “soldiers” to keep you strong.

5. Aids Digestion

Garri is a natural source of fiber, which promotes healthy digestion and helps prevent constipation.

Fiber supports the digestive system by providing bulk that helps move waste through the intestines, making it easier for the body to eliminate waste.

6. Treats Diarrhea

Garri is a trusted remedy for diarrhea in many Nigerian households.

The fiber in Garri absorbs excess liquid in the intestines, helping to solidify stool and provide relief from diarrhea.

Bread, once a common grocery item, has become a topic of debate due to the rise of low-carb diets and carb-conscious eating habits.

Many people are confused about whether bread is healthy and if consuming it regularly can negatively impact their health.

Fortunately, bread can still be an important part of a balanced diet, offering essential nutrients.

Read Also: What Happens To Your Body When You Eat Bread Every Day

The Grain Foods Foundation highlights that bread is a good source of folate, fiber, iron, B vitamins, and more.

However, there are some potential downsides to eating bread, especially when consumed in isolation.

Still, many registered dietitians recommend bread as part of a healthy eating plan.

Potential Risks

High-Fiber Bread May Cause Discomfort for Some

While fiber is crucial for digestion and health, not everyone can comfortably handle the recommended 25 to 38 grams of fiber per day, according to the 2020-2025 Dietary Guidelines for Americans.

Some people, particularly those with digestive issues like IBS, may follow a low-FODMAP diet, which limits fiber-rich foods to identify food triggers.

Even without a diagnosis, eating too much high-fiber food can cause bloating, gas, and cramping, especially if your body isn’t used to it.

If this happens, it’s important to gradually increase your fiber intake. Starting with breads that have lower fiber, such as white or sourdough, can be a gentler option.

Your Blood Sugar Might Spike

While bread helps meet nutritional needs, it’s still a carbohydrate that can cause blood sugar levels to rise, as noted by the Harvard T.H. Chan School of Public Health.

When you eat carbs, your body breaks them down into sugar, which enters the bloodstream and triggers insulin release to manage the sugar.

The glycemic index (GI) is a helpful tool for understanding how a food will affect blood sugar.

The lower the fiber content of the bread, the higher its GI.

To prevent blood sugar spikes, especially from higher-GI bread like white bread, pairing it with healthy fats or lean proteins can slow digestion and stabilize blood sugar levels.

This is particularly important for those with diabetes.

You Might Feel Sluggish

While bread provides quick energy, it can also lead to an energy crash if not balanced with healthy fats or proteins.

Without these, you may feel sluggish shortly after eating.

“Our bodies need consistent energy, and bread can be an easy and inexpensive way to provide it,” says dietitian Ruth. “However, it’s important to pair it with foods that provide lasting energy.”

To avoid a crash, opt for high-fiber bread and pair it with other foods that slow digestion.

For example, spreading peanut butter or another nut butter on toast provides protein and healthy fats to balance blood sugar.

Ruth suggests varying what you eat with bread: “Instead of relying on a few pieces of toast for breakfast, try topping one or two slices with smashed avocado and a boiled egg for a more balanced meal.”

Bread, once a common staple in households, has become a subject of debate due to the popularity of low-carb diets and carb-restricting trends.

Many are confused about whether bread is good for you and if consuming it daily could have negative health effects.

Read Also: What Happens To Your Body When You Eat Rice Every Day

Fortunately, bread can still be a nutritious part of your diet and help you meet your nutritional needs.

The Grain Foods Foundation notes that bread is a great source of folate, fiber, iron, B vitamins, and more.

That said, there are some potential downsides to eating bread alone, but it doesn’t mean you should avoid it altogether.

Many dietitians recommend including it in a balanced diet.

Health Benefits of Bread

Increases Fiber Intake

Whether it’s white, wheat, or sourdough, bread contains fiber—an essential nutrient that supports digestion, gut health, and weight management. Whole-wheat and whole-grain varieties have more fiber compared to others.

Kristi Ruth, RD, LDN, a dietitian, recommends whole-grain bread because it typically offers more fiber, which aids digestion and helps keep you feeling full longer.

A single slice of whole-wheat bread provides 2 grams of fiber, about 7% of the daily recommended intake according to the 2020-2025 Dietary Guidelines for Americans.

Multigrain whole-grain bread can offer up to 3 grams of fiber (10% of the daily value) per slice.

This means a sandwich made with two slices of bread can significantly boost your fiber intake, especially when paired with other fiber-rich foods like vegetables.

Elana Natker, M.S., RD, from the Grain Foods Foundation, explains that 40% of dietary fiber intake comes from grain foods.

Excluding grains like bread can reduce this important source of fiber, which many people rely on.

While fiber can be obtained from other foods, bread remains an easy way to add it to your diet.

According to the Dietary Guidelines, 90% of women and 97% of men fall short of meeting their daily fiber needs.

Provides Various Nutrients

All types of bread, even white bread, offer valuable nutrients. In addition to iron, fiber, and B vitamins, bread provides protein, calcium, thiamine, manganese, and zinc.

White bread is also a good source of folate, especially crucial for pregnant women, who need at least 400 micrograms of folate per day.

Elana Natker also highlights that women who restrict carbohydrates are 30% more likely to have babies with neural tube defects due to inadequate folic acid intake.

Plantains (Musa x paradisiaca) are a type of banana and a key food source in Africa and Latin America.

Unlike bananas, plantains are typically cooked before consumption, with common methods including frying, baking, and boiling.

Read Also: What Happens To Your Body When You Eat Bananas Daily

They can be eaten at various stages of ripeness, from green to yellow and black.

Green plantains can also be dried and ground into flour, which is commonly used in Caribbean cuisine.

Nutritional Information

Plantains are low in fat and a good source of starchy carbohydrates and fiber.

They also provide a variety of vitamins and minerals, including vitamin C and potassium.

Potential Health Benefits

Plantains can be a healthy addition to a balanced diet, though they are high in carbohydrates, so portion control is important for those managing their weight.

It’s also recommended to bake or boil plantains rather than frying them.

When eaten in moderation, plantains offer essential nutrients that contribute to a healthy diet.

Good Source of Fiber

Fiber is crucial for digestive health and helps regulate bowel movements.

It may also reduce the risk of conditions like heart disease, diabetes, diverticular disease, and constipation.

One cup of baked plantains provides over 3 grams of fiber, contributing to the recommended daily intake of 28 grams.

Including a variety of fruits and vegetables in the diet can help maintain adequate fiber levels.

Rich in Antioxidants

Plantains contain beneficial compounds like polyphenols and flavonoids, which act as antioxidants that combat oxidative stress and free radicals.

A 2015 study showed that plantain flour increased the antioxidant and fiber content of baked goods, such as cookies.

Support Immune System

Plantains are a good source of vitamin C, which is vital for immune function.

However, vitamin C is sensitive to heat and light, so it’s best to cook plantains with minimal water and for a short time.

Plantains also provide vitamin A, which has anti-inflammatory properties and supports immune function.

Potassium for Blood Pressure Regulation

Potassium is essential for heart, muscle, and nerve function and helps metabolize carbohydrates and synthesize proteins.

A potassium-rich diet may help lower blood pressure and reduce the risk of stroke.

Plantains are a good source of potassium, and consuming them may help balance sodium levels in the body, potentially aiding in blood pressure regulation.

Contains Vitamin B6 for Heart and Brain Health

Vitamin B6 plays a key role in macronutrient metabolism, red blood cell production, and neurotransmitter function.

It may help reduce cardiovascular risk, support brain health, and alleviate symptoms of premenstrual syndrome and morning sickness.

Plantains provide a good amount of both vitamin B6 and magnesium, which may contribute to improved mood and reduced symptoms of depression and anxiety.

Summary

Plantains are a nutritious food rich in carbohydrates, fiber, vitamins, and minerals.

They also contain antioxidants that combat free radicals and may support immune health.

With their vitamin B6 content, plantains can contribute to better heart health and mood.

However, individuals aiming to manage their weight should be mindful of portion sizes and cooking methods due to their high carbohydrate and calorie content.