Health Benefits and Side Effects of Garri

Garri also known as cassava flakes is a creamy-white, granular flour. It is a popular West African food made from cassava tubers. Garri is widely consumed in Nigeria and many other West African countries owing to its availability and affordability. Garri as a water-soaked snack is called ‘garium sulphate’. It can be mixed with cold water for a snack; sugar or salt may be added, and sometimes some evaporated milk. It is used to make a gruel called “fufu” in Nigeria. You can also use it for a starch side dish as you would rice, or couscous.

Garri when prepared in heat and hot water is called Eba, a name common among Ibo-speaking people of Nigeria. Eba is gari sprinkled into a pot of boiling water and stirred until a dough is formed. This is served in balls and taken in soups or, with other dishes. Click to see  The 4 Healthiest Nigerian Foods According To Scientists\

 Is Garri Healthy?

Garri (Cassava Flour) is made from Raw Cassava. Cassava is a tuber crop, which contains a very high level of starch and is processed in many ways to get an edible end-product. Below is a step-by-step process on how to make garri:

There are several benefits and effects of soaking garri, apart from being a rich source of energy owing to its carbohydrate content, garri is also a good source of fiber according to garri nutrition facts, which helps promote bowel emptying and prevent stomach cancer. The main side effect of garri consumption is related to the cyanide content of cassava from which garri is produced. See: Healthy Nigerian Meals TimeTable

Garri is made from cassava which is known to contain hydrocyanic acid. Although the processing process of garri significantly reduces its Cyanide content, it has been linked to eye defects which is the main disadvantage of garri consumption. According to Dr. Ben Ajayi an Ophthalmologist, “Cyanide is slightly similar in structure to Vitamin B12 (cyanocobalamin). So it competes with Vitamin B12 replacing it and adversely affecting rapidly growing tissues or tissues that are regularly being renewed such as the skin, peripheral nerves, and the nerve of the eye (optic nerve). It is the involvement of the optic nerve which can lead to eye defects and blindness.

 A study that evaluated the cyanide concentration of six garri samples in Nigeria Published in the World Journal of Nutrition and Health revealed that four of the samples analyzed contained cyanide in the range of 2.10-9.10 mgHCN/kg which falls well below the permissible limit while the remaining two samples had higher residual cyanide content of 11.78 and 15.30mgHCN/kg which is above the permissible limit of 10.0mgHCN/kg set by the World Health Organization WHO. It is also important to note that, garri that is not properly processed or stored can also constitute a major threat to public health.

A study conducted by The Makerere University Medical school and Published in the African Journal of health sciences which analyzed garri from different states revealed that garri contains eight bacteria genera namely (Bacillus, Staphylococcus, Streptococcus, Pseudomonas, Clostridium, Salmonella Klebsiella and Coliforms groups) genera and six fungi genera (Aspergillus, Penicillium, Rhizopus, Botrytis, Fusarium, and Cladosporium) In addition to  Aflatoxins B1, B2, G1, and G2.

“Carbs” are a hotly-debated topic, especially in the weight loss world, due in part to diets such as the Atkins, Dukan, South Beach, and Ketogenic Diet. The idea that “carbs are bad” has left many people confused about carbohydrates and their importance for our health, including maintaining a healthy weight. Some evidence suggests low-carb, high protein diets may lead to greater weight loss in the short term. However, very low carbohydrate, high protein diets may not be safe in the long term. There is limited evidence to suggest that garri is associated with increased body weight. Generally, carbohydrates are known to influence weight gain and cassava from which garri is produced is no different. A cup of garri contains about 360 calories, out of which 99% is carbohydrate. As such, consuming excess garri is detrimental to your weight loss goals. See Why Fatty Fish Oil is Very Important for Your Health

Garri contains Sodium, an extremely important electrolyte and an essential ion present in the extracellular fluid (ECF). One of the health benefits of sodium is the pivotal role it plays in enzyme operations and muscle contraction. It is very important for osmoregulation and fluid maintenance within the human body. Other health benefits include improved heart performance, the nervous system, and glucose absorption. Sodium is needed for blood regulation and its absence can cause serious impairment of bodily functions. It is a versatile element and occurs in more than eighty different forms. As an electrolyte, it regulates bodily fluids and transmits electrical impulses in the body.

 

Dietary Fiber

One of the major health benefits of garri is linked to its dietary fiber content. Dietary fiber is mainly associated with the human digestive tract. However, its health benefits also include relief from high cholesterol, heart problems, diabetes, obesity, toxicity, hemorrhoids, and skin conditions. Fiber plays a very important role in digestion and helps prevent constipation, diarrhea, diverticulosis, and irritable bowel syndrome. It makes the food bulkier and further aids in glucose absorption so that sugar enters the blood cells at a slow and even pace, maintaining normal blood sugar levels. It also produces vital organic acids that help nurture the lining of the colon.

 

Potassium

Potassium is a mineral that’s crucial for life. The Potassium content of garri is necessary for the heart, kidneys, and other organs to work normally. Most people who eat a healthy diet should get enough potassium naturally. Low potassium is associated with a risk of high blood pressure, heart disease, stroke, arthritis, cancer, digestive disorders, and infertility. For people with low potassium, doctors sometimes recommend improved diets — or potassium supplements — to prevent or treat some of these conditions.

 

Magnesium 

Garri contains magnesium. One of the health benefits of magnesium includes the prevention of constipation, eclamptic seizures, and asthma. It keeps your nerves, muscles, and bones healthy. It also helps in protein synthesis and cellular metabolism. Magnesium is vital for sustaining a normal heartbeat and is used by doctors to treat irregularities in the heart rhythm. Other health benefits include its positive impact on reducing osteoporosis, and maintenance of sugar levels, as well as its favorable effects on diabetes, back pain, and various psychiatric disorders. Health Benefits and Side Effects of Aju Mbaise