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Losing weight on Ghanaian Foods

Posted at : 09, Feb 2018 13:12 PM

Losing weight on Ghanaian Foods

By RumeAmeke

Ghanaian foods are similar to Nigerian foods in that we consume a lot of starch. This is not unhealthy in itself asmost of our foods are grown from the ground but they have to be consumed in very moderate quantities when trying to lose weight. One’s level of physical activity also has to be taken into consideration when consuming starchy foods in whatever quantity.

As is the case with any cuisine, you can always find weight loss friendly options if you look a bit more closely and are willing to eat, pair or substitute foods in a manner that you might not originally be accustomed to.

Let’s look at some Ghanaian foods that we can have or modify whilst on a bid to lose weight

  • Palava Sauce – Palava sauce is quite a healthy option as it is made with ingredients such as onions, tomatoes, ground pumpkin seeds, cocoyam leaves or spinach etc. An option is to have palava sauce with mushrooms instead of meat/fish for a vegan friendly option. Palava sauce can be eaten with boiled plantain which contains several nutrients like potassium and vitamins.


  • Okra soup – Okra in additional to being a low caloric food, has immense health benefits. It contains potassium, vitamin B, vitamin C, folic acid, and calcium. It also has a high dietary fibre content. Okra has been suggested to help manage blood sugar in cases of type 1, type 2, and gestational diabetes. Okra paired with fish such as Salmon which is high in omega 3 fatty acids makes for a super food dish.


  • Garden Egg Stew – Garden Egg is also very healthy because of its high amounts of manganese, potassium, calcium and dietary fibre. The dietary fibre helps in metabolism and this allows for proper weight control and good health. It also helps to lower cholesterol and blood sugar and also improves vision due to its beta carotene content.

Garden Egg stew can also be paired with boiled plantain in moderate quantities to make it a more filling meal.


Foods like banku (cassava dough) and omotuo (rice balls) are not unhealthy but are high caloric foods and therefore, should be had in very moderate quantities or not at all when trying to lose weight.

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