Nigerian food is delicious and full of variety, but some favourite dishes can carry health risks if not prepared or eaten carefully.
These meals are a big part of what makes Nigerian food so special. By preparing them carefully and enjoying them in moderation, you can savour these beloved dishes while staying healthy.
Here’s a look at five delicious Nigerian foods that we absolutely love but need to enjoy mindfully, as they come with some health risks if not handled carefully.
Fufu (Cassava-Based)
Fufu is a staple on many Nigerian tables and is typically made from cassava, yams, or plantains. Cassava, however, contains compounds called cyanogenic glycosides that can release cyanide if it isn’t processed correctly. This means improperly prepared cassava can lead to cyanide poisoning, which can cause symptoms like dizziness and nausea, and in severe cases, can be very dangerous. But don’t worry, if cassava is soaked, fermented, and cooked properly, these risks are minimised, so you can enjoy your fufu with peace of mind.
Suya
Suya, the beloved spicy meat skewer, is a popular street food across Nigeria. It is made from beef, chicken, or goat, often grilled over an open flame. However, grilling at high temperatures produces HCAs and PAHs, compounds that are linked to an increased risk of cancer, especially with frequent consumption. While it’s hard to say no to suya, enjoying it in moderation can help you minimise.
Palm Oil-Based Dishes
Palm oil is key to dishes like Banga and Egusi soup but it is high in saturated fats, which can raise “bad” cholesterol (LDL) levels, increasing heart disease risk if consumed in large quantities. Reheating palm oil, common in some street foods, can produce trans fats, which are even worse for heart health. Palm oil dishes are best enjoyed in moderation, especially if you’re watching your cholesterol.
Deep-Fried Snacks (Puff-Puff, Akara, Plantain Chips)
Deep-fried snacks like puff-puff, akara, buns, and plantain chips are irresistible favourites in Nigeria. While they’re delicious, these treats are often fried in oil that’s reused multiple times, which can lead to trans fats. Trans fats raise “bad” cholesterol and lower “good” cholesterol (HDL), increasing risks for heart disease and type 2 diabetes. As a general rule, deep-fried snacks are fine for an occasional treat, but taking them too often can come with some added health risks.
Kunu (Fermented Grain Drink)
Kunu is a refreshing traditional drink made from fermented grains like millet, sorghum, or maize. While fermentation has health benefits, it also poses a contamination risk if not done properly. Fermentation that’s done without proper hygiene can lead to bacteria like E. coli and Salmonella, which cause foodborne illnesses. To make sure kunu is safe, it’s best to prepare it with clean equipment and good hygiene practices.
