Pap, known as akamu or ogi in Nigeria and sadza or nshima in other regions, is a fermented cereal pudding primarily made from maize. While it is a beloved and inexpensive staple, particularly as a weaning food for infants, its traditional preparation methods often strip it of vital nutrients. Understanding why is pap unhealthy in its basic, unfortified state is crucial for making more informed dietary choices.
The Problem with Refined Grains
The most common reason for pap's nutritional shortcomings lies in the use of refined white maize meal. This type of maize is heavily processed, removing the germ and bran, which are the most nutrient-dense parts of the grain. This refining process results in a final product that is high in carbohydrates but severely lacking in other key components.
Low in Fiber
When the outer layers of the maize are removed, most of the dietary fiber is lost. This has several negative consequences for health:
- Blood Sugar Spikes: A diet low in fiber and high in refined carbohydrates causes a rapid increase in blood sugar levels after consumption. This is because the body quickly digests and absorbs the simple carbohydrates, leading to a high glycemic index (GI).
- Poor Appetite Control: Fiber promotes a feeling of fullness and satiety. The absence of fiber in refined pap means it doesn't keep you full for long, which can lead to overeating and weight management issues.
- Increased Disease Risk: Consistent blood sugar spikes can contribute to insulin resistance and increase the risk of metabolic diseases, including type 2 diabetes.
Low in Protein and Micronutrients
Pap made from refined maize is also a poor source of protein. This is particularly concerning when it is used as a primary weaning food for babies, potentially leading to protein-energy malnutrition. The refining process also diminishes the pap's natural content of important micronutrients, such as B vitamins, iron, and zinc. While many commercial maize products are fortified to compensate for these losses, homemade or unfortified versions can be highly deficient.
The High Glycemic Index (GI)
The high glycemic index of pap, especially when eaten hot, is a major factor in why it is considered unhealthy for frequent consumption. High-GI foods are quickly converted into glucose, causing a rapid surge in blood sugar. For individuals with insulin resistance or diabetes, this can be particularly problematic.
Glycemic Index Comparison: Pap vs. Healthier Alternatives
| Food Type | Glycemic Index (GI) | Nutritional Benefits | Best For |
|---|---|---|---|
| Hot Refined Pap | High | Energy source (fast-release carbohydrates). | Short-term energy boost, but risky for blood sugar control. |
| Cold Refined Pap | Low | Lowered GI due to retrogradation. | Better for blood sugar control than hot pap. |
| Fortified Pap | Varies | Added vitamins (A, B) and minerals (Iron, Zinc). | Improving micronutrient intake from pap. |
| Whole Grain Pap (Millet/Sorghum) | Medium | Higher fiber, protein, and antioxidants. | Sustained energy, better digestion, disease prevention. |
| Oats | Low to Medium | High fiber (beta-glucan), antioxidants, keeps you full longer. | Overall heart-healthy breakfast alternative. |
Potential Health Risks, Especially for Infants
For infants, relying solely on unfortified or poorly prepared pap as a weaning food poses serious health risks. Insufficient protein and micronutrients can hinder a child's growth and development. While pap can be part of a complementary diet, giving it to infants before six months is not recommended, as exclusive breastfeeding is crucial for hydration and nutrition during this period. Concerns have also been raised about 'weight-gain pap' recipes for babies that can lead to unhealthy weight gain due to excessive calories without balanced nutrition.
How to Make Pap Healthier
Addressing the question of why is pap unhealthy doesn't mean abandoning it entirely. Instead, it involves making conscious choices to enhance its nutritional profile.
Use Whole Grains
Opt for pap made from whole, unprocessed grains like millet, guinea corn, or brown maize instead of refined white maize. These versions retain their natural fiber, protein, and micronutrients. For example, sorghum pap offers higher fiber and iron content.
Fortify the Pap
Traditionally, many communities have fortified pap naturally. This can be done by blending the maize with other high-protein ingredients, such as soybeans, tiger nuts, or groundnuts. This process, also known as 'tom brown' cereal, significantly boosts the protein and overall nutrient content.
Serve with Protein and Vegetables
Balance your pap meal by serving it with protein sources and a generous portion of vegetables. A quarter-plate of pap, a quarter-plate of protein (e.g., meat, fish, beans), and a half-plate of vegetables is considered a balanced meal. This combination helps manage blood sugar levels and ensures a more complete nutritional intake.
Avoid Excess Sugar
Adding large amounts of sugar to pap, especially for infants, can increase calories without adding nutritional value and promote unhealthy eating habits. Instead, use natural sweeteners in moderation, such as dates or fruit purees, if needed.
Conclusion: A Balanced Perspective
The perception that pap is unhealthy is a nuanced one. In its basic, refined white maize form, it is low in essential nutrients, high in carbohydrates, and has a high GI, which can pose health risks with frequent consumption. However, by embracing traditional wisdom and modern nutritional science, pap can be transformed into a healthier meal. By using whole grains, fortifying with protein-rich legumes, and balancing it with other nutrient-dense foods, one can mitigate the drawbacks and enjoy this cultural staple as part of a healthy diet. For parents, ensuring infants receive adequate protein and micronutrients through fortified pap and varied foods after six months is paramount.
References
- News24. 'To pap or not to pap? How to plate up South Africa's beloved staple for better health and nutrition.' News24, 16 July 2024. https://www.news24.com/life/wellness/diet/to-pap-or-not-to-pap-how-to-plate-up-south-africas-beloved-staple-for-better-health-and-nutrition-20240716
- SSRN. 'IMPROVEMENT ON THE NUTRITIONAL VALUE (PROTEIN CONTENT) OF MAIZE BASED PAP (AKAMU) USING SOYBEAN.' SSRN, 18 October 2015. https://papers.ssrn.com/sol3/Delivery.cfm/SSRN_ID3846255_code4614177.pdf?abstractid=3846255&mirid=1
