If you live in Kenya and East Africa, I would say that Ugali is a staple. Different people call it other names (Sima, posho Ugali). It is to us what pizza is to Italian or injera to Ethiopians. Lately, though, we have had people asking Is Ugali Healthy? Well, let’s find out.
We grew up eating ugali, and of course, to date, it remains a staple in our households. Not only is it easy to make, but you can eat it with other different meals. My all-time favorite is Ugali and traditional veggies.
But,
What is ugali?
While this Ugali is common in Sub-Saharan Africa, we eat it much more in East Africa. It’s one of the most popular meals in Africa, and if you come to our homes, you will probably eat Ugali with traditional veggies, fish, and even meat.
Ugali is made using maize flour and water, then you cook it under low heat until it reaches a stiff texture and has it served. Don’t use cornflour to make ugali, as it won’t work.
We like to use maizemeal, particularly whole-grain flour. You also have the choice to get the maize flour from the supermarket, which is usually refined and processed.
One of the most common things people say is that ugali is a rich meal that helps increase energy. Not only is ugali filling, but it’s also rich and healthy. Here you will learn the nutritional benefits of eating the ugali, if any.
The benefits of using ugali from the unsifted maize meal are even more massive. The only problem is when you use refined maize meal because it lacks some basic nutrients.
Types of Ugali
There are different styles of ugali, and although we mostly think of maize flour ugali, we have other types.
- Whole maize flour ugali
- Refined maize flour ugali
- Cassava flour ugali
- Cassava and sorghum flour ugali
- Cassava, maize, and millet flour ugali
- Maize and millet flour ugali
So as you can see, the nutrients may vary depending on the type of ugali you choose. Generally, the more unprocessed it is, the better.
Variations of Ugali
With different names, Ugali is also available outside of Kenya, Uganda, and Tanzania. Generally, we all cook it the same, but let’s see the places where it’s also known.
In Ghana, for example, it’s called Sagtulga; they use cassava maize and millet flour. As usual, then they will eat it with different vegetable soups.
They call it Pap in South Africa, and it’s common in any braai(Barbecue place). Typical of other African spaces, they serve it with different meats and veggies. Note, though, that they use refined flour, making it very thin compared to the one we use in Kenya.
In Zambia and Malawi, they call it Nshima, close to another Swahili name, Sima. Again like Kenya, they eat it with other side dishes, including veggies and meats.
In Nigeria, the Yorubas refer to it as Eko; however, this one takes a pudding consistency. It’s almost the same as Ugali, though.
In Zimbabwe, it’s also called sadza, but the Zimbabweans generally prefer to use the white maize meal.
We all eat it alongside other vegetable sauces and meats.
Health benefits of Ugali
It’s rich in carbs
We have been made to believe that carbs are bad, but what anyone means is too many carbs are bad. Our bodies still need carbs, just not in excess. In eating Ugali, be sure you will stay strong as it goes into your body as an energy-giving food.
I, however, encourage you to use whole grain maize flour because it has a low glycaemic index. Such is great as the body absorbs it slowly, and you will keep feeling full throughout the day.
The good thing is when you are full, you won’t overeat throughout the day, preventing obesity.
If you take ugali from processed maize flour, you consume the one with a high glycaemic index. This will quickly digest and get absorbed, so you will not be as full and may want to continue eating.
The processed maize meal will also cause spiked glucose and raise blood sugar. It’s no wonder if you have to eat ugali and have diabetes, then the doctor will suggest you use whole grain maize.
It’s rich in fiber
In this step, we are talking about the whole grain maize meal. Ugali is your great source of fiber, you know. If you can’t use whole grain maizemeal, use cassava, sorghum, or millet flour.
One of the best aspects of this is that you will not suffer from indigestion. It also has an effective sugar balance and is the best for managing chronic illnesses.
If you use refined flour, you may not consume the fiber in ugali because the part of maize rich in fiber is extracted. This is also why we say you should use the whole grain maize meal.
It’s rich in iron
If you want to have iron-rich ingredients, this is the best option. Maize is popular for its rich iron content, so eating ugali made using maizemeal means you receive the nutrients.
Of course, we are talking about the maize that still has its endosperm and germ. Such is rich in iron but also beneficial to the body.
Maize meal has corn oil and is an antioxidant.
There are benefits to eating the ugali from whole grain flour because it contains corn oil and which is rich in antioxidants. Of course, this will help in the prevention of oxidation.
Ideal for digestion
There’s nothing greater than a great plate of food that will help you with digestion. The content in ugali makes it easy for digestion. Remember, we said that unsifted flour is rich in fiber. Of course, that is great for digestion.
Even better is the ugali from sorghum, cassava, and millet, as it helps to prevent constipation. Note that the side dish you use will also make it easy to boost digestion.
It’s versatile and allows nutritional diversity.
It’s worth mentioning that we can never eat ugali just as it is. The side dishes, therefore, will substitute the other needed nutrients.
Traditionally we serve it with a type of meat but also different veggies. This then means you will receive the nutrients needed from the side dishes.
Generally, you will have a plate of nutrients when you eat the meal combo. But we already see the essential health benefits of Ugali. You usually have a rich and balanced diet when you add side dishes to your ugali. This is why we say it’s healthy.
Minerals and vitamins
When we use maize in its whole form, we consume all the rich vitamins B, calcium, magnesium, zinc, and many others. Of course, the kind of flour you use determines the levels of minerals and vitamins you get matters.
So, is Ugali healthy?
We can only say it’s healthy when we know a few factors regarding how you consume it. Below are the other things to consider if you want to consume only beneficial ugali.
Refined vs. whole grain maize flour, which one is best?
Unfortunately, most of us today use refined maize flour because it’s readily accessible. But, when considering the healthy aspect of the ugali, you have to check whether you prefer whole grain or refined grain maize flour.
Let’s first look at the maize grain to understand where I’m coming from. The grain has three parts the bran, endosperm, and germ.
The bran
It’s the outer covering, and it’s the source of the fiber. Additionally, it also has minerals, antioxidants, and vitamins.
The endosperm
Next is the middle part, which is the endosperm. It’s rich in starch and protein.
The germ
Note that an even better part is the germ part which is responsible for the minerals of the whole grain.
The difference between whole-grain flour and refined flour
Based on the above breakdown, whole grain flour is where they mill the maize grain. It, therefore, retains all the nutrients and health benefits.
With refined maize flour, they remove the bran parts and the germ. By far, this is one of the richest parts of the maize grain.
Understanding the concept of whole grain flour vs. refined flour
We all already know that the latter is more common in our households. All this is because the flour is readily available in the shops since it has a longer lifespan. But then it beats the logic because it offers very few health benefits.
I know the packet of maize flour we buy from the supermarkets is what we have adjusted to; however, if you want it healthy, go for the unprocessed whole grain. It’s better because it has no additives and isn’t over-milled. All the nutrients remain intact.
I’m sorry, guys, but we should consume the grade 2 milling flour rather than the costly Ugali flour in the supermarket. Yes, the grade 1 is accessible and lasts longer but refined flour, while having minimal health benefits, will not give you all the nutrients the whole grain one does.
Check the portion size.
Of course, it’s carbs and part of a whole meal, so you should consider the portion. Eating large quantities of ugali will consume excessive calories, which is not good for you. Eat it as part of a meal and in small to sizeable amounts.
If you do not balance it with other nutrients dense foods, then you can be sure it will not be healthy to eat.
What’s your health condition?
Suppose you have some health conditions like diabetes, obesity and all such situations you must consider the kind of ugali you eat. If you must take it, do so in moderation or only consume the sorghum, cassava, and millet.
Check the time
The time of consumption will matter, showing you whether it goes on to help your body or not. You don’t want to take it as part of a late dinner as it goes into breakdown as wasted energy. My advice is to consume it 4-5 hours before you sleep.
Generally, if you take ugali in moderation and make it using whole grain flour than the refined one, then it’s way healthier. If you are using refined flour, it’s still okay, but you miss out on the greater health benefits.
The Ugali misconceptions
Since Ugali is cheaper, communities across Africa and countries like Uganda consider it food for people experiencing poverty. This is a staple in Kenya, though it doesn’t matter your income level.
There’s a belief that ugali is a tasteless filler, especially from foreigners, but it all depends on the flour you use to make the ugali. If you use whole grain, you will have it tasty. But the refined/sifted/processed maize flour is a little bland.
To our foreigners who find it unpalatable, you aren’t supposed to eat ugali as it is. You must have great side dishes when eating it. We make it a complete meal by adding fish stew, nyama choma, and other vegetable soup(West African style).
Some others believe that Ugali is very cheap. You can never eat ugali just as it is. You need to add other side dishes to make it a full meal. In that case, it’s not as cheap as most people perceive it.
We eat ugali out of neccecity. We love Ugali to the extent that I couldn’t go a week without it. Some people can’t even take a day without it.
Ugali recipe
- Cooking stick/mwiko
- Maize flour 2-3 cups
- Water 3 cups
Method
Note that the flour you use depends. If you are using whole maize flour, you may need less flour. It’s usually heavier than the refined one and will firm up quicker.
So get your sufuria, add the water, and boil it.
Add the flour and start stirring with the wooden stick. During this process, you must not allow lumps to form.
Keep stirring, and it will start getting firm, and of course, it will take an almost dough-like consistency, but it’s even firmer. Cover it and let it cook some more under very low heat.
Set it on the plate and serve it with your favorite dish, sukuma wiki, and meat.
In a nutshell, Ugali is healthy when you adhere to the factors we mentioned here. I like its versatility, and if you are yet to try it, you are missing out.