Amidst the array of healthy and essential culinary options to take during pregnancy,  akara, a traditional African delicacy, emerges as a flavourful and nutritious choice. In this post, we will delve into the health benefits of incorporating akara into your diet, for a healthy pregnancy.

 

 

What is akara?

Bean cake or bean fritter, culturally known as Akara, is a popular West African dish. It is made from peeled and ground brown or white beans, which are blended with spices and deep-fried until golden brown. Akara can also be made by mixing bean powder with spices. This is a savoury snack beloved for its crispy exterior and soft, fluffy interior. Making it a great match for pap, custard, bread, or garri. 

 

 

Does akara have nutritional benefits?

Akara has a wealth of nutritional benefits, and this is because of its base ingredient. Nutrients found in akara include: 

• Protein
• Fibre
• Carbohydrates
• Folate (Vitamin B9)
• Vitamin B6
• Vitamin C
• Vitamin K
• Iron
• Potassium
• Magnesium
• Phosphorus
• Healthy fats (Monounsaturated and Polyunsaturated)

These minerals are essential for maternal and fetal health during pregnancy.

 

 

 

Health benefits of akara during pregnancy

• Protein powerhouse

One crucial class of food needed during pregnancy is protein. It is crucial for the growth and development of your baby's tissues and organs. Akara serves as an excellent source of plant-based protein for you as an expecting mother.

 

• Fibre for digestive health

Constipation is a common discomfort during pregnancy, the fibre content akara offers helps prevent constipation. It promotes regular bowel movement and helps in digesting your meals properly.

 

• Nutrient density

The need for folate and iron can not be over-emphasized as they are essential for the healthy growth and development of your baby. Akara provides your body with folate and iron, it also provides other essential nutrients like potassium, magnesium, and phosphorus. 

 

• Energy boost

Fatigue is no joke when it comes to pregnancy. You could feel tired at every given opportunity, this is why pregnant women are advised to eat a healthy amount of energy-giving meals. Akara provides pregnant women with sustained energy levels due to the combination of carbohydrates, protein, and fats found in akara. Adding akara to your diet can help you combat fatigue and support your overall well-being during pregnancy.

 

 

How to prepare akara

Ingredients

2 cups of peeled beans (depending on the size of people)

1 big onion

2 scotch bonnet chillies

Salt

Spices of choice

Little water to blend

Vegetable oil for frying

 

Procedure

• Soak the beans in water for a while, this is to aid the removal of the beans coat. When soft enough, peel the beans.

• Blend the peeled beans with very little water, as a lot of water might spoil the consistency and lead to a flat akara if the akara forms at all. 

• Incorporate air into the bean batter before frying by turning it clockwise or anticlockwise using a whisk or wooden spoon. Whatever direction you pick, consistently use it throughout.

• Ensure you regulate the hotness of the oil when frying. If the oil is too hot, it will burn the bean fritters and it might not cook properly as it may result in false cooking which will make the inside undercooked.

 

 

To get a very fluffy akara, you need to beat properly. This can be achieved by using a wooden ladle and turning it clockwise or anticlockwise until you achieve a lighter batter. You can use a hand mixer if you have as this will help you cut down the long hours spent in the kitchen to get a lighter batter and achieve a fluffy akara. Adding akara into your diet as a pregnant woman can be both flavourful and a nutritious boost for you and your baby's health. 

 

 

Frequently Asked Questions (FAQs)

 

1. Can a pregnant woman with high blood pressure eat akara?

Consuming Akara as a pregnant woman with high blood pressure might be a risky one, but if you must take it, you need to take it in a moderate amount. You can consult your doctor also to know if it's safer for you.

 

1. Is akara safe in the first trimester of pregnancy?

Yes, it is, but it has to be cooked thoroughly and in a safe environment to avoid the risk of foodborne illness. Again, consumption in moderation is important. 

 

1. Can I eat akara for nausea?

There's no scientific research or evidence that pregnant women can eat akara to get nausea. 

 

 

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