List Of Nigerian Staple Foods And Their Glycemic Indices

Nigeria is a country blessed with fabulous foods. They are so many healthy foods, drinks, and snacks that you can readily consume.

Healthy food can mean different things to different people. That is because different factors affect what people view as healthy. One of such elements is the glycemic index of the food. Hence, today you will find about a list of Nigerian staple foods and their glycemic index.

 

What is it important to know the glycemic index of foods?

It is vital to know the glycemic index of foods. Because it gives us an idea of which foods raise our blood glucose fastest and highest.

Some people have problems processing large amounts of blood glucose. This is especially true for people with diabetes, prediabetes, insulin resistance and metabolic syndrome. Hence, knowing the list of foods and their glycemic index is beneficial.

 

What is the standard Glycemic Index?

Glycemic index of foods is ranked from 1-100.
Foods with low Glycemic Index are usually 55 or lower. These foods are digested, absorbed and metabolized at a slow rate and cause a lower and slower rise in blood glucose levels.
On the other hand, foods with a high GI are usually between 70 and above. They are digested, absorbed and metabolized at a much faster rate.

 

List Of Nigerian Foods And Their Glycemic Index

Food                                    Glycemic Index

Starch (Cassava)                 98.60 ± 2.68
Eba (Cassava)                      82.25 ± 0.05
Amala (Yam)                        84.35 ± 2.68
Agidi (Maize)                       92.30 ± 0.05
Tuwo Masara                      86.80 ± 0.50
Tuwo Gero                           93.60 ± 2.25
Tuwo Dawa                         85.30 ± 1.05
Tuwoo Shinkafa                 95.80 ± 1.25
Semovita (Wheat)              95.80 ± 0.28

Vegetable Soup                  48.00 ± 5.00
Soya beans                         16.00 ± 1.00
Beans                                   40
Corn                                     48
Okra                                     18

Akara                                   44
Moin Moin                          41
Full-fat milk                        27
Skim milk                            32
White rice                           56
Brown rice                         50
Spaghetti.                           40-92
Popcorn                              55-89

Note: The glycemic index could vary depending on the ingredients, ripeness, and methods of preparation.

 

References:

• https://www.verywellfit.com/glycemic-index-food-lists-2242513
• https://www.researchgate.net/publication/26563798_Glycemic_Indices_and_Glycemic_Load_of_Some_Nigerian_Foods

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