A calorie is a unit that measures energy. Calories are usually used to measure the energy content of foods and beverages. To lose weight, you need to eat fewer calories than your body burns each day. Calories are simply a measure of energy. To gain weight, you need to consume more calories than you expend. Conversely, you lose weight if you use more calories than you consume.
That said, cutting calories without considering which foods you eat is usually not a sustainable way to lose weight. For example, choosing more nutrient-dense foods will benefit your health more than opting for nutrient-poor ones. Though it works for some people, most end up hungry and eventually revert to their old habits. For this reason, it’s highly recommended to make a few other permanent changes to help you maintain a calorie deficit in the long term, without feeling starved.
Scientific evidence has shown that Okpa is one of the few Nigerian food that can help people lose weight. Okpa is made from bambara nut considered a delicious superfood by many Africans. The nuts are incredibly nutrient-dense and loaded with lots of vitamins and minerals. They help in improving blood glucose control, boosting immune health, improving bone health, as well as providing the body with minerals and vitamins.
According to a new study, the low and medium glycemic index of okpa delays rise in blood sugar and slow down gastric emptying time. Therefore, regular consumption of okpa may not quickly make one feel hungry, thus suppressing the desire to eat more food. When such eating patterns become habitual, there is the likelihood of losing weight as a result of less eating, thus reducing the prevalence of obesity and diabetes mellitus, especially among those prone to the disease. SEE: Full Health Benefits and Side Effects of Okpa
Nutrition Facts of Bambara nut
Barbara nuts are very nutritious and filling. They contain essential nutrients and minerals, that is comparable to the amount found in milk products.
Per 100 grams of Bambara nut seeds contains:
Energy: 412 kcal
Fats: 6 – 6.5 grams (g)
Cholesterol: 0 milligrams (mg)
Trans fat: 0 mg
Protein: 20 g
Carbohydrates: 65 g
Dietary Fiber: 6 g
Moisture content: 1.5 – 2.16 g
And essential minerals:
Calcium: 14 – 18 mg
Iron: 0.15 mg
Potassium: 58 – 81mg
Phosphorus: 165 – 187 mg
Magnesium: 50 – 69 mg
Sodium: 19 – 26 mg
The nuts also contain trace amounts of vitamin C, selenium, zinc, and copper.
Note: Information is based on per 100g of nuts and approximate values are provided
SEE: Best Multivitamin For Weight Gain In Nigeria
How Many Calories In One Wrap Of Okpa?
The amount of calories in one wrap of okpa varies depending on how its made. Using excess palm oil when preparing your okpa could completely rubbish the weight loss benefits of Okpa. According to the earlier quoted study, to achieve a weight beneficial outcome the fat content of ‘okpa’ should be reduced and a small serving portion of ‘ayaraya ji’ should be maintained. 100 grams Bambara groundnuts can provide around 395 calories from which about 260 calories are from carbohydrates, 54 calories from fat and 80 calories from its protein content.