Fermented maize gruel, popularly known as Pap, is a beloved food in many Nigerian households. It goes by different names according to the various ethnic groups in Nigeria. In western Nigeria, it is called ‘Ogi,’ in the eastern part of the country, it’s known as ‘Akamu,’ and in northern Nigeria, it’s referred to as ‘Koko.’
Traditionally made from maize, sorghum, or millet, this smooth, paste-like food is not just a breakfast favourite, but also a common weaning food for infants in Nigeria. Pap is a lightweight meal with numerous health benefits. Its simplicity and versatility have made it a go-to food for people of all ages, from infants to the elderly.
Recent studies have explored the health benefits of maize. Let’s delve into the benefits of pap, and why it deserves a regular place in your diet.
May help regulate blood pressure
Pap offers significant benefits for individuals managing high blood pressure. Rich in potassium and low in sodium, pap helps maintain a proper balance of sodium levels in the body, which can alleviate discomfort in blood vessel walls and reduce blood pressure. A study by Taiwo O. Osungbaro, published in the African Journal of Biotechnology, emphasises that the potassium content in fermented maize products like pap plays a crucial role in regulating blood pressure and supporting cardiovascular health .
A good source of energy
Pap is a carbohydrate-rich food that provides the essential energy needed throughout the day. Its role in sustaining mental sharpness and overall energy metabolism is well-documented. According to a study by Tajamul Rouf Shah in the Journal of Cogent Food and Agriculture, traditional fermented foods such as pap are excellent sources of carbohydrates, contributing significantly to daily energy needs.
Easy to digest
One of pap’s notable advantages is its easy digestibility. The fermentation process involved in its preparation breaks down complex carbohydrates, making pap gentle on the digestive system. This is particularly beneficial for individuals with digestive disorders. Studies have revealed that Lactobacillus rhamnosus and L. reuteri, common organisms in Nigerian fermented foods like ogi and kunun-zaki, could improve digestibility, making pap a suitable food for those with gastrointestinal concerns.
Suitable for babies and toddlers
Pap is widely used as a weaning food in Nigeria due to its nutritional value and ease of preparation. Brown pap, made from a blend of millet and guinea corn, is especially suitable for infants. A study by Oricha Kokori Audu and Ohiare Adams from the Federal College of Education, Okene, supports the use of pap in early childhood nutrition, noting its benefits for growth and development during the weaning phase.
Rich in minerals
In addition to its energy-providing properties, pap is also a rich source of essential minerals. A recent study by the Micheal Okpara University of Agriculture confirms pap’s mineral composition, which includes calcium, magnesium, vitamin B, and iron. This mineral content supports bone health and red blood cell formation, enhancing pap’s overall nutritional profile.
