Ogi (pap) is a corn porridge enjoyed by people in Nigeria and Cameroon. We want you to also join them to enjoy this meal which people often take for breakfast or dinner.
For many, pap is a great combination with Akara (beans cake). This delicious and nutritious combination is an amazing discovery that Nigerians enjoy the most.
Pap is a product from corn. The process of making it contributes to the health benefits it offers.
First, you wash your corn, then ferment it for 72 hours before taking it to the mill to grind.
After grounding, you filter the chaff out and pour the liquid into a bag to filter out the water.
The solid starch-like product that you see in the bag at the end is your pap. It is a whole lot of interesting process of bringing an amazing meal to your table.
Health Benefits Of Pap
Now that you know how pap comes to your table, we will look at the benefits of eating this fermented porridge.
Basically, during the fermentation of corn, a level of friendly bacterial emerge with other compounds. Some persons even increase the nutrients you get by adding ginger to it.
According to a study, when you ferment corn, there is a significant increase in protein, most kind of amino acid and total phenolic content (1).
Also, this fermentation reduces the phytic acid content.
You see, there are beneficial compounds in pap and then there are antinutrients that may also be present.
Here are the benefits.
1. Rich In Nutrients
In the first place, corn is high in vitamins A and B. Also, it contains vitamins B1, B5, B3, B12, riboflavin, panthothenic acid and thiamine.
It is rich in different antioxidants that are great for warding off free radicals that cause chronic diseases.
Corn is also high in folic acid which results from fermentation. It contains potassium, zinc, magnesium, selenium, chromium and phosphorous.
A study says corn contains nutrients and phytochemicals – vitamins A, B, E, and K. It also contains magnesium, phosphorus and potassium (2).
Furthermore, corn is rich in phenolic acids, carotenoids and flavonoids (anthocyanins), and dietary fiber .
2. Ogi Is Rich In Healthy Bacteria
A 2011 study on the benefits of Ogi, by Nigerian students evaluated fermented corn water as a potential source of probiotic Lactic Acid Bacteria (LAB).
The study found that pap milled after 72-hour fermentation contains LAB.
The most common of LAB in Ogi are Lactococcus lactis, Pediococcus acidilactici and Lactobacillus plantarum.
According to the study, the presence of these friendly bacteria in pap water helps in regulating the bacterial load in your system.
The researchers report that the compounds have slight antibacterial effect.
Another study also found that fermentation also results in the presence of folacin (colic acid).
Folic acid helps your body produce and maintain new cells. Also, it helps in preventions of changes to DNA that may lead to cancer.
3. Pap Boosts Fertility
Also, folic acid is one of the supplements that doctors recommend to women who want to conceive or are pregnant.
Adding pap to your diet, as a woman trying to conceive, will be beneficial in preparing your body for pregnancy.
In fact, the National Health Service in the United Kingdom recommends that a woman takes a 400 micrograms folic acid tablet every day before you’re pregnant (3).
It also strongly suggests that you maintain this dosage until you’re 12 weeks pregnant.
You see, folic acid can help prevent birth defects known as neural tube defects, including spina bifida.
4. Improves Eye Health
According to studies, Ogi is beneficial for your eyes. Fermented pap contains carotenoids – lutein and zeaxanthin.
A large body of evidence shows that lutein, which is an antioxidant, has several beneficial effects, especially on eye health (4).
It helps protect your eyes from free radicals that may damage the eyes.
5. Helps Prevent Anemia
Your body needs iron and folate to form new red blood cells. Indeed, corn is a very good source of iron. In a 100-gram serving, corn provides an impressive 2.7 mg of iron.
Also, corn contains good amounts of folic acid and vitamin B12 which help in building more red blood cells in the body.
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As a result, this porridge meal is able to help correct iron deficiencies since it contains folate and a range of vitamins.
Basically, profound deficiency of vitamins and minerals such as iron in your body results in development of symptoms of anemia.
5. Prevents Certain Forms Of Cancer
Because pap is fermented, there is improved level of antioxidants in it. These antioxidants are able to help ward off free radicals that cause cancer.
For instance, when cooked, sweet corn contains more antioxidants than when it is not cooked (5).
The presence of flavonoid and vitamin E in the meal makes it a good anti-cancer remedy (6).
It helps prevent development of colon cancer.
A study says coloured corn contains anthocyanins that are helpful in reducing the risk of colon cancer by increasing fecal butyric acid content.
This antioxidants are higher in the red or black corns.
6. Pap Improves Heart Health
Also, a study says the antioxidants in corn which are also present in pap help prevent cardiovascular diseases.
Anti-bodies (free radicals) have been linked to chronic diseases, including heart diseases.
According to a study, flavonoid can lower risk of heart disease and improve health (7).
Potassium is also another mineral that is beneficial to the heart.
It helps in circulation of fluid through the body and reduces risk of heart disease and stroke (8).
7. Lowers Risk Of Type 2 Diabetes
Also, the porridge meal is able to lower risk of type-2 diabetes. However, this is most possible when you do not remove the fibre.
Basically, corn contains fibre if you do not filter it.
Furthermore, corn is also rich in a kind of carbohydrate that helps lower blood sugar level.
As mentioned earlier, corn and sweet corn provide a wide variety of vitamins (carotenoids, thiamine, riboflavin, niacin and pyridoxine).
Others are folate, ascorbic acid, vitamin E and vitamin K.
Also, it contains minerals like calcium, magnesium, phosphorus, potassium, sodium and zinc. It is a good source of resistant starches (9).
Magnesium and the probiotics in your pap make it a good meal for diabetics.
8. Promotes Weight Loss
Also, flavonoids are good antioxidants that help fight obesity.
According to a study, people who are above their ideal weight will find flavonoids helpful.
It says natural flavonoids have anti-inflammatory actions and autophagic flux in their molecular mechanisms that help prevent and/or treat obesity (10).
9. Pap Improves Digestive Health
Because of the presence of friendly bacteria (probiotics) in your pap, it improves your digestive health.
Antioxidants in pap fight free radicals that also cause digestive disorders.
There is the need for the presence of good bacteria in your digestive system for a good gut health.
When bad bacteria are more than the good ones in your gut, digestive issues occur.
This meal contains Lactococcus lactis, Pediococcus acidilactici and Lactobacillus plantarum which are probiotics that help improve digestive health (11).
Side Effects Of Eating Pap
While pap is an amazing meal, it is important that you realise a few things about it.
First, the processing of pap, the filtering process, removes the fibre in large amount. This lowers the fibre compound and increases the possibility of it giving a negative effect to diabetics.
Fibre helps slow down the speed at which the sugar hits your bloodstream.
Therefore, there is need for portion control if you are diabetic. You can request that the fibre should not be filtered out.
Excessive consumption of pap could also result in weight gain.
Remember that the basic reason people gain weight is imbalance of calories taking in and the one used up each day.
Also, while corn is a source of iron, it also contains antinutrients. One of them lowers the ability of your body to absorb iron.
Enjoy your pap in the morning or evening, but also stay active. This you will ensure that you exhaust the calories it brings in.
Please share this article with your friends and loved ones to help them know why they should add pap to their diet.