The Power of Nutrition: Adding Akara, Kunu, and Tapioca to Your Iftar Menu

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During the holy month of Ramadan, Muslims eagerly await the time of Iftar - a cherished time when they break their day-long fast in the evening. Unlike Suhoor, which is a simple meal taken before sunrise, Iftar is a celebratory feast that features an array of mouth-watering dishes and desserts. Every region, country, and household has its unique Iftar traditions, and in this blog, we'll take a closer look at some of the most popular Iftar meals in the northern part of Nigeria, particularly the northeast. From the beloved Akara and Kunu to the tantalizing tapioca, we'll delve into the health benefits of these traditional dishes and explore the secrets behind their delectable flavors.

Akara, also known as "ƙosai" in Hausa and "bean cake" in English, is a popular Iftar snack in the northern part of Nigeria. This delicious snack is made entirely from beans, which are an excellent source of protein, carbohydrates, vitamins, and minerals. Despite its nutritional value, ƙosai is often overlooked as a healthy Iftar option. 

However, nutrition experts suggest that ƙosai is an excellent source of soluble fiber, which is beneficial for heart health as it helps to lower cholesterol and triglyceride levels. The complex protein and carbohydrates found in ƙosai also help regulate blood sugar levels, making it a great option for those looking to manage their blood sugar levels during Ramadan. 

In addition to its high protein and fiber content, Akara (ƙosai) is also rich in antioxidants, vitamins, and minerals that are often lacking in our diet. These include copper, folate, iron, magnesium, manganese, phosphorus, potassium, and zinc, which are essential for maintaining good health. Incorporating Akara into our Iftar menu can help us reload these nutrients after a long day of fasting.

Another Iftar meal that is often overlooked is Kunu, a popular gruel in the northern part of Nigeria, especially when it is prepared using grains such as millet or sorghum. Unfortunately, eating these grains is often associated with poverty in the region, leading Kunu to be underrated during Iftar. 

However, millet and sorghum are rich in important vitamins, minerals, and antioxidants that are beneficial for our health. For example, these grains are gluten-free, making them an excellent option for people with celiac disease or gluten intolerance. In addition to being gluten-free, millet and sorghum are also rich in essential vitamins and minerals such as iron, magnesium, and phosphorus. They also have a low glycemic index which is beneficial for people with diabetes as it can help regulate blood sugar levels. 

Recent research published by WebMD has shown that sorghum is packed with phenolic compounds that have anti-inflammatory and cancer-fighting properties. The same report asserted that millet is also an excellent source of essential amino acids, which are the building blocks of protein. It also has the highest calcium content of all cereal grains, according to Healthline Media. 

By using millet or sorghum to prepare Kunu for Iftar, we can reap their numerous health benefits. Not only are they delicious, but they are also a great way to improve our overall health and well-being during the holy month of Ramadan. So, don't underestimate the power of Kunu made from millet or sorghum – it could be the key to a healthier you.

While not as commonly consumed during Iftar as Akara and Kunu, tapioca is a delicious and nutritious gluten-free option. Tapioca is derived from cassava starch and is high in calcium, making it an excellent choice for promoting strong bones and preventing osteoporosis. 

In addition, tapioca is easy to digest and is an excellent choice for people with digestive system problems. It is also rich in iron, which is essential for maintaining healthy blood levels and ensuring proper blood transportation throughout the body. 

However, it is important to note that tapioca has a high glycemic index, which can be problematic for individuals with high blood sugar or diabetes. Experts recommend consuming tapioca in moderation to avoid any negative effects on blood sugar levels. 

Absolutely! These underrated iftar meals have impressive nutritional value and health benefits that should not be overlooked. Thus,  it is important to consider incorporating these dishes into our iftar meals to reap their full nutritional benefits. 

Whether it's the protein, fiber, and antioxidants in Akara, the gluten-free grains and micronutrients in Kunu, or the calcium and iron in tapioca, these dishes have much to offer in terms of promoting overall health and well-being. 

Let us all take the opportunity to appreciate and enjoy the diverse range of iftar meals available to us, and may Allah bless us with good health and prosperity during this sacred month and beyond.