Akara, also known as bean cakes or black-eyed pea cakes, is a popular snack food in many African countries and is gaining popularity around the world. It is made from black-eyed peas, spices, and other ingredients that are blended into a batter and then fried to make a tasty and nutritious snack.
In this article, we will explore the many health benefits of akara, including its high protein content, low fat content, and rich nutritional profile.
Nutritional contents of Akara
Akara is a nutritious snack that offers a variety of essential vitamins and minerals. Here is a breakdown of the nutritional content of akara per 100 grams:
- Energy: 179 calories
- Protein: 9.2 grams
- Total Fat: 5.9 grams
- Total Carbohydrates: 26.3 grams
- Fiber: 4.1 grams
- Sugar: 2.3 grams
- Iron: 2.4 mg (13% of the recommended daily intake)
- Potassium: 245 mg (7% of the recommended daily intake)
- Vitamin B1 (Thiamin): 0.2 mg (17% of the recommended daily intake)
- Vitamin B3 (Niacin): 1.9 mg (12% of the recommended daily intake)
- Vitamin C: 2.7 mg (3% of the recommended daily intake)
It’s important to note that the nutritional content of akara can vary based on the specific ingredients and recipe used. However, in general, akara is a nutritious and flavorful snack that offers a wealth of health benefits. So next time you’re looking for a healthy and delicious snack, consider trying akara and experiencing the many nutritional benefits for yourself!
Amazing Health Benefits of Akara
Here are 5 amazing health benefits of Akara:
1. Supports Digestive Health
The fiber content of akara can help to support digestive health by promoting regular bowel movements and reducing the risk of constipation. In addition, the iron and potassium in akara can help to maintain healthy blood pressure levels, which is important for reducing the risk of heart disease and other health problems.
2. High Protein Content
Akara is an excellent source of protein, which is essential for building and repairing muscles, as well as supporting overall health and wellbeing. Black-eyed peas, the main ingredient in akara, are rich in protein, providing about 10 grams of protein per 100 grams of cooked beans. This makes akara an excellent snack option for vegetarians, vegans, and anyone looking to add more protein to their diet.
3. Rich Nutritional Profile
In addition to its high protein and low-fat content, akara is also rich in other important nutrients, including fiber, iron, potassium, and vitamins B and C. These nutrients play a key role in maintaining overall health, supporting a healthy immune system, and reducing the risk of chronic diseases.
4. Boosts Energy Levels
The protein, fiber, and other nutrients in akara can help to boost energy levels and improve overall health. These nutrients provide sustained energy throughout the day, which can help to reduce the risk of fatigue and increase productivity.
5. Low Fat Content
Compared to other snack foods, akara is relatively low in fat. This makes it an ideal snack for those who are looking to maintain a healthy weight or reduce their risk of heart disease and other health problems associated with a high-fat diet. The low-fat content of akara also means that it is a more nutritious snack option than many other high-fat foods, such as chips and junk food.
6. Promotes Weight Management
The high protein and low-fat content of akara can help to promote weight management. Protein is known to increase satiety and reduce appetite, which can help to prevent overeating and promote weight loss. Additionally, the low-fat content of akara means that it is a low-calorie snack option that can help to support weight management.
7. Supports Heart Health
The high fiber and low-fat content of akara, as well as the presence of key nutrients such as potassium, can help to support heart health. Potassium is known to regulate blood pressure and reduce the risk of heart disease, while the fiber in akara can help to lower cholesterol levels and reduce the risk of heart disease and stroke.
NOTE: It is important to use healthy cooking oil to make akara, as it can have a significant impact on the nutritional value and health benefits of the dish. Reusing cooking oil in a safe and effective way can also help reduce waste and save resources.
In conclusion, akara is a delicious and nutritious snack that offers many health benefits. Whether you’re looking for a high-protein snack, a low-fat snack, or simply a tasty and nutritious option, akara is an excellent choice.
So why not give it a try and experience the many health benefits for yourself?