Getting a diagnosis of prediabetes or type 2 diabetes can leave you wondering if carbohydrate-rich foods are suitable to eat. If your traditional diet is carbohydrate-heavy, you may also panic about what to eat.
Garri, fufu, abacha, and tapioca are staples derived from cassava in Nigerian and Ghanaian cuisine. While rich in carbohydrates, they are affordable and readily available sources of essential nutrients. Individuals with prediabetes or type 2 diabetes can consume garri, fufu, abacha, and tapioca, but they must be incorporated into the diet with care to prevent blood glucose spikes.
This article explores how these cassava products affect your blood sugar and how to eat them safely with prediabetes.
The Nutritional Value of Cassava
Cassava, also known as manioc or yucca, is to Africans as rice is to Asians or wheat and potatoes are to Europeans. It is a staple food in many African and developing countries because it is drought-intolerant, and its mature roots can maintain their nutritional value for long periods without water. Remarkably, cassava provides more energy than other staple African foods, including maize, sweet potato, rice, sorghum, and wheat.
Its roots and leaves are the most valuable parts of the crop, but Africans often eat the roots. On average, 100g of cassava root provides 160kcal, 38g of carbohydrates, 1.4g of protein, 1.8g of fibre and 0.28g of fat.
The roots are a source of calcium, iron, potassium, magnesium, copper, zinc and manganese. They are excellent sources of vitamin C, but processing into garri, fufu, abacha and tapioca results in leaching into the water. Unlike its roots, cassava leaves are rich sources of protein, vitamins B1, B2, and C, and carotenoids. They are also rich in iron, zinc, manganese, magnesium, and calcium sources.
Cassava Products in Nigeria and Ghana
Traditional cassava processing involves peeling, drying, milling, roasting, sieving, steaming, pounding and mixing in cold or hot water. Specific combinations of these processes create different cassava products. Notably, these steps are necessary to reduce the cyanide content of cassava and improve its taste.
In Nigeria, cassava is processed into three main products – garri, fufu, and tapioca (abacha). Garri and fufu are typically eaten with nut, seed or vegetable-based stews, while tapioca is eaten as a snack, sometimes with coconut.
Garri
Garri is the most popular cassava product in Nigeria. Its production involves peeling, washing, and grinding or grating the roots. The grated roots are put into jute sacks for up to five days to ferment (removes cyanide and makes garri sour) and then pressed to remove excess water.
The resulting sediment is sieved and fried into granules that can be stored long-term. Sometimes, a small amount of palm oil is added while frying to make yellow garri. In Nigeria, sour garri (fermented for longer than average) is known as Ijebu garri.
Garri can be eaten as a snack with cold water, sugar and peanuts, or stirred in hot water to form a stiff dough (eba) that is eaten with a nut, seed, or vegetable-based soup.
Fufu
Fufu is fermented cassava and is another popular food in Nigeria and Ghana. To make it, natives peel raw cassava and cut it into large chunks, and they then soak it in water for up to five days to soften.
The softened cassava is sieved and allowed to settle for about four hours. Then, the water is tipped out. The sediment is packed into a cloth bag, tied, and squeezed under heavy pressure to drain the excess water.
The resulting meal is rolled into balls and cooked in boiling water for 30 to 40 minutes. The cooked mass is then pounded with a mortar and pestle to form a stiff dough eaten with a nut, seed or vegetable-based soup.
Tapioca (Abacha)
Cassava is peeled, washed, boiled, cut into thin pieces, and soaked in cold water to preserve. It can be eaten with coconut or palm nuts. In other cultures, tapioca is eaten as a pudding, pancake or crepe.
How Cassava Products Affect Your Blood Glucose
Scientists determine how carbohydrate-containing foods affect blood glucose by measuring their glycaemic index (GI). The GI ranks food on a scale of 0 to 100, with 0 representing the lowest impact on blood glucose and 100 indicating the highest.
Essentially, the GI tells us how quickly different foods raise blood glucose after consumption. Foods that score low on the GI scale raise blood glucose gradually, making them a better choice for those looking to manage their blood glucose levels. In contrast, high-scoring foods can lead to a rapid rise in blood glucose, which can be detrimental for those with blood glucose problems. Glucose or bread itself, which have a GI score of 100, is the benchmark that scientists compare other other foods to determine GI scores.
“Garri has a GI rating of 92, fufu a GI of 84 and abacha a GI of 85, meaning that all three foods raise blood sugar very quickly. “
To determine a food’s GI score, scientists give healthy individuals a portion containing 50g of carbohydrates and then measure their blood sugar levels at regular intervals (usually every 30 minutes) for two hours. They then average the glucose response and compare it to glucose.
Scientists have measured the GI rating of garri, fufu and abacha, and they have found that garri has a GI rating of 92, fufu a GI of 84 and abacha a GI of 85. These scores mean that all three foods raise blood sugar very quickly.
How to Eat Cassava Products Without Blood Glucose spikes
Even though garri, fufu, and abacha are known to be high-glycaemic foods that can lead to spikes in blood glucose levels, you can still include them in your diet if you have prediabetes or type 2 diabetes. The key is to manage how you consume them.
To help avoid sudden increases in blood glucose, it’s advisable to eat moderate portions of these foods. Pairing them with high-quality proteins, healthy fats, and plenty of vegetables can make a significant difference. These additions not only enhance the meal’s nutritional profile but also slow digestion, leading to a more gradual release of glucose into the bloodstream.
Also note that the right portion sizes can vary widely from person to person. Factors such as age, weight, lifestyle, and individual health goals all play a role in determining what works best for you. So, it may be helpful to experiment a bit and see what helps maintain your blood sugar within your target range while still enjoying your favourite dishes!
The Takeaway
Cassava is a staple food in many developing African countries, including Nigeria and Ghana. It is drought-resistant, so it can be stored and retain its nutritional value for long periods.
Cassava roots are commonly processed into garri, fufu and tapioca in Nigeria. While these foods are good sources of minerals, including calcium and potassium, they have a high GI rating and can cause blood sugar spikes if eaten incorrectly.
You can eat garri, fufu and tapioca with prediabetes and type 2 diabetes. Still, you must eat a moderate portion and pair them with high-quality proteins, fats, and vegetables.
What is your favourite cassava product?
References
- Montagnac, J.A., Davis, C.R., & Tanumihardjo, S.A. (2009) Nutritional value of cassava for use as a staple food and recent advances for improvement. Comprehensive Reviews in Food Science and Food Safety; 8: 181-194.
- Ogbuji, C.A., & David-Chukwu, N.P. (2016) Glycemic indices of different cassava food products. European Journal of Basic and Applied Sciences; 3 (3)
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