Reduce Blood Pressure
Compare to potatoes, cassava is exceptionally high in potassium. A cup of cassava has 558 milligrams, providing 16% to 21% of the daily recommendation, which ranges between 2600–3400 milligrams per day depending on age and sex.
Filippini et al.(2020) study found that Potassium lowers blood pressure levels and can help balance out sodium intake which raises blood pressure. Choosing a cassava-based side dish such as Nyambeh Nyebbeh instead of a grain-based one boosts the potassium intake of your meal.
Cassava is rich in flavonoids and fiber that can protect against the development of metabolic syndrome and its associated complications. This claim is especially true when cassava replaces wheat as a staple food(Nwose et al.2017).
Weight Management
One may be mistaken for thinking that due to the high calories in cassava, it may not be appropriate for weight management. However, don’t forget that cassava provides fiber and resistant starch that promotes healthy gut bacteria.
This has been confirmed by Hiel et al.(2019) who found that the fiber from root vegetables reduces cravings for salty, sweet, and high-fat foods. The fiber in cassava also positively impacts the gut microbiome, promoting feelings of satiety.
Negative Aspect
High calories
U.S. Department of Agriculture (2020) found that Cassava contains 191 calories per 3.5-ounce (100-gram) serving, which is high compared with other root vegetables. If one juxtaposes the same institution’s work, you will notice that sweet potatoes have 90 calories, while the same amount of carrots has 35 calories. The high-calorie amount is what makes it a significant main crop in several countries. Be warned that eating too many calories than you burn can add to your weight gain( Osilla et al. 2021).
Harmful?
Two studies (Zidenga et al.2017; Cressey and Reeve 2019) found that raw cassava contains chemicals called cyanogenic glycosides. Hence, if one consumes it raw, it is likely to release cyanide into the body.
Hence, two studies( Tshala- Katumbayet al. 2016; Alitubeera et al. 2019) affirmed that eating raw cassava on daily basis is likely to increase cyanogenic glycosides or cyanide poisoning. They further had this to say: “Cyanide poisoning is associated with impaired thyroid and nerve function, paralysis, organ damage, and even death.”
This notwithstanding, Odoemelam et al.(2020) study explains that because protein helps rid the body of cyanide, those with poor nutritional content and low protein faced these challenges.
However, these effects can be mitigated by Soaking and cooking cassava. Additionally, we can also mitigate this by infusing cassava with other diets found to contain high protein (Alitubeera et al. 2017; Odoemelam et al. 2020). This is what makes Nyambeh Nyebbeh stand out as a superfood as it is eaten with beans.
The processing affects the nutritional Profile
Another interesting thing is that the nutritional profile of cassava can be affected by processing such as peeling, chopping, and cooking. However, a study by Julie et al.(2009) found that though cooking affects the nutritional content, cooking cassava before consumption is important to avoid side effects.
Julie et al. (2009) additionally found that boiling cassava root still retains more nutrients, compared with other cooking methods like roasting or frying. The exception is vitamin C, which is sensitive to heat and easily leaches into the water.
This means that our traditional processing forms of cassava diet such as Nyambeh Nyebbeh are likely to reduce their nutritional value. Additionally, cooking is still a less processed technique to provide nutritional value.
Beans in Nyambeh Nyebbeh.
Black-eyed peas, science
Weight loss
Black-eyed peas are loaded with protein and soluble fiber, which means eating Nyambeh Nyebbeh supports weight loss. Two studies (Bloom et al.2006; Lomenick et al.2009 ) found that the Protein in Nyabeh Nyebbeh reduces levels of ghrelin, a hormone that’s responsible for stimulating feelings of hunger.
On the other hand, as a soluble fiber, Lattimer and Haub’s (2010) study found that this fiber is a type of fiber that forms a gel-like consistency and goes into your digestive tract slowly to make you full. This account for why most people like eating beans to keep them for the day. Eating beans, therefore, helps to manage your weight.
For instance, one large study of 1,475 people, by Papanikolaou and Fulgoni(2008) found that people who ate beans frequently had a 23% lower risk of increased belly fat and a 22% lower risk of obesity, compared with non-consumers.
Another, Kim et al.(2016) review of 21 studies found that consuming black-eyed peas, in your diet(Nyambeh Nyebbeh) could be an effective weight loss strategy and may help reduce body fat percentage.
Digestive Health
As a soluble fiber food, black-eyed peas support digestive health. Interestingly, one meta-analysis by Yang et al.(2012) demonstrates that when we eat more beans diet, the soluble fiber can help promote regularity and increase stool frequency in those with constipation.
Anderson et al.(2009) also found that the fiber in beans may avert digestive disorders, such as acid reflux, hemorrhoids, and stomach ulcers. Another good news is that one study by Carlson et al.(2019) found that the soluble fiber found in black-eyed peas and other plants can also act as a prebiotic, which helps the growth of the beneficial bacteria in our gut to help foster a healthy microbiome.
Kechagia et al.(2013) found that these beneficial bacteria go beyond our digestive health support but also reduce inflammation, enhance immune function, and reduce cholesterol levels.
Heart Health
Eating beans related to diet(Nyambeh Nyebbeh) also reduces your risk of heart disease. Bazzano et al.(2009) review of 10 studies, found that frequent eating of legumes was linked to lower levels of total and LDL (bad) cholesterol, these two could add to heart disease.
Alizadeh et al.(2014) study on 42 women found that when we eat a low-calorie diet enriched with 1 cup of legumes per day for 6 weeks drastically decreased waist circumference and triglyceride and blood pressure levels, juxtaposed with a control group. Three studies(Esmaillzadeh and Azadbakht, 2012; Hosseinpour- Niazi et al. 2015; Golia et al. 2014) found that frequent consumption of legumes is linked to lower markers of inflammation, and therefore reduces your risk of heart disease.
Take Home
From the reviews, there are many benefits in eating your local cassava-related diet in combination with beans and other locally sourced ingredients used in Nyambeh Nyebbeh. Finally, assess your needs first and understand how your body responds to diet. There is no one size fits all approach to diet.
NB:
Prof. Nyarkotey has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations to justify his write-ups. My articles are for educational purposes and do not serve as Medical advice for Treatment. I aim to educate the public about evidence-based scientific Naturopathic Therapies.
The writer is a Professor of Naturopathic Healthcare, a Medical Journalist, and a science writer. President, Nyarkotey College of Holistic Medicine & Technology (NUCHMT)/African Naturopathic Foundation, Ashaiman, Ghana. Currently BL Candidate at the Gambia Law School, Banjul.
E. mail: professor40naturopathy@gmail. com.
Continued
From the July 4th edition
BY PROF. RAPHAEL NYARKOTEY OBU
