List of high protein foods in Nigeria
Maintaining a healthy diet has become one of the main ways to care for our body. After all, why should you spend your time and money curing a disease, if you can prevent it by eating the right foods? People argue about the value of fats, carbs, and other elements of our daily rations, but there’s no denying the importance of protein. Do you want to find out what high protein food can be found in Nigeria? Continue reading below!
List of protein foods in Nigeria
Protein-rich foods offer several benefits for our health. First of all, they’re a vital instrument when it comes to weight loss. This is because protein controls our hunger, prolonging the feeling of “fullness” in our bodies. It also helps us build up muscles and grow our strength while giving us a more toned look and reducing flab.
The generally accepted rule is that a woman should eat 46 grams of protein per day, while men need 56 grams. However, numerous studies are suggesting that the amount should be much larger, especially if proteins are a part of a well-planned diet. Eating enough of them is one thing, but it’s also important to have various meals that provide you protein. The reason for this is that each type of protein type possesses a unique mixture of amino acids.
Tip: To successfully introduce proteins to your daily diet, continue eating your standard amount of food, but adjust the quantities in such a way that you consume less fat and carbs, while substituting them with protein.
A lot of people feel skeptical about adding more protein into their diet. They think that since they already eat a lot of sugary foods, it will somehow backfire on them. But the truth is – if you’re smart about it, it won’t. Below you’ll find a list of the best high protein foods in Nigeria.
- Beans
Beans are a healthy and easily accessible food in Nigeria. They can be found in all kinds of meals from Ewa aganyin and Ewa alata to bean porridge and bean cakes. All of them provide lots of protein while being low in calories.
Interesting fact: Beans are also a fantastic fiber source.
- Locust Beans
These beautifully-smelling beans can serve as a fantastic addition to any of the soups mentioned above.
- Wheat Flour
Anything baked from wheat flour also has a large quantity of protein. However, this option isn’t recommended for people focused on losing weight, as the meals tend to be calorie-heavy.
- Millet
Another grain that has proven to be a great source of protein is millet. One of the most common consumption methods was introduced by Nigerian tribes that liquefied it and drank it like a beverage.
Interesting fact: An additional benefit of consuming millet is that it stimulates growth in children.
- Sardines
As we already mentioned above, fish is an excellent supplier of protein. Sardines are even richer in this element, and can also be bought in handy tin cans. Thus, you can avoid all the trouble of removing the scales and cleaning the fish in general.
- Goat Meat
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If we are talking about different kinds of meat protein-wise, then goat meat is the way to go. Just a piece of it in the size of a smartphone is about half the dose an average man needs per day.
- Milk
One of the most common drinks of a true bodybuilder, milk is a powerful source of protein. Add a glass of it to your daily routine, and you’ll never regret it.
- Cheese
Cheese is another cow-produced food that is rich in protein and amino acids. You can prepare it in a number of ways. You can choose to boil it, fry it or use it as an ingredient in other meals.
- Eggs
Eggs are great in all shapes and forms. You can have them boiled, poached, scrambled or made into a stew – you’ll still receive a lot of protein. Eggs, in general, are one of the most versatile types of produce ever given to man and can be easily found in most households.
Tip: If you plan to eat more eggs, but want to avoid the extra calories that come with them, try separating the yolk from the white and eat only the latter.
- Chicken
Even though chicken in its entirety is delicious and considered a healthy meat, we recommend you eat only the breast. This part contains the most protein and doesn’t have a lot of fat.
- Nuts
There are all kinds of nuts available in Nigeria that can serve as a high protein food source. The most famous of these are almonds, pistachios, and cashews. While nuts may not be a separate meal in themselves, they are a great choice for a snack.
- Quinoa
Quinoa grain is rich with antioxidant elements and also has a low number of calories. It can be used for a large variety of recipes, including salads and bean-heavy meals.
- Cauliflower (or Broccoli)
While both aren’t native to Nigeria, they can be found in the local markets, imported from abroad. They have already set roots in numerous Nigerian meals and have become a part of the country’s “own” vegetables.
Other high protein foods that are common in Nigeria include:
- Dried Crayfish
- Soya beans
- Groundnuts
- Cocoyam
- Peanut butter
- Guinea corn (Ogi baba)
- Oats
Now that you which types of produce contain lots of protein, let's talk about the recipes you should add to your menu.
Top 3 high protein soups in Nigeria
- Egusi Soup
One of the most popular dishes in the country, this melon seed soup is probably already on your menu. Although if you want to load up on proteins even more, then you need to make Egusi soup a regular guest on your table. Be warned, however, that it is rich in cholesterol, so don’t make it your primary source of protein.
Tip: There are also other types of seeds that have a lot of protein including pumpkin, sunflower and chia seeds.
- Okra Soup
Okra is another dish that contains large amounts of protein but doesn’t have a lot of calories. Okra soup is easily made and fresh fish isn’t that hard to come by in Nigeria. If you’re adding proteins primarily to lose weight, then this is an excellent choice for you.
- Ewedu Soup
The third soup on our list is a real godsend for people that want to fill up on protein. Not only is it a versatile, low-calorie recipe, it can be also paired with bean-made Gbegiri that will only further your cause.
Let this list be a gateway to your new dietary life. Feel free to share these foods with your friends and family. We wish you the best of luck in your culinary experiments and remember to stay healthy!
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Source: Legit.ng
