5 Wonderful Health Benefits Of Beans And Garri

Health Benefits of Beans and Garri

Beans and Garri is a popular Nigerian food combo. Many Nigerians enjoy eating their delicious hot plate of beans with freshly soaked garri. This article explores the health benefits of beans and garri.

Beans are seeds from the Fabaceae family, called legume, pea, or bean family. Beans are a great source of protein, fiber, iron, and vitamins that provide many health benefits.

While garri is a coarse granular flour obtained by processing the starchy tuberous roots of harvested cassava, it is an excellent source of carbohydrates and energy which is produced from cassava. It can be taken with a well-cooked plate of beans in two different ways. You could pour the dried garri into your plate of beans or mix the garri separately in water.

This combination has numerous health benefits. Read on to find out the health benefits of this food combo. However, let’s find out the nutritional value of beans and garri 

Nutritional Value of Beans and Garri

Beans are rich in carbohydrates, protein, and fiber. It is an excellent source of folate and also contains iron, magnesium, phosphorus, calcium, potassium, zinc, copper, manganese, selenium, and vitamins B1, B6, E, and K.

Garri, on the other hand, is very rich in carbohydrates but moderately low in protein and fiber. It contains copper, vitamin C, thiamine, folate, magnesium, vitamin B6, and niacin.

Health Benefits of Beans and Garri

Health Benefits of Beans and Garri

Based on their nutritional composition, here are some of the potential benefits that can be derived from eating beans and garri.

1. Good for pregnant women

Both beans and garri are excellent sources of folate. When the baby is developing early during pregnancy, it is essential that pregnant women get enough folic acid (folate). Folate is very important during pregnancy because it can help prevent some major birth defects of the baby’s brain (anencephaly) and spine (spina bifida).

2. Aids the digestive system

Beans contain both soluble and insoluble fiber that can help to keep your digestive system running smoothly. Cassava or garri is high in resistant starch — a type of starch that has properties similar to those of soluble fiber and promotes better digestion.

3. Strengthens the immune system

Cassava, which is used to make garri, contains a decent amount of vitamin C. Vitamin C plays a key role in many aspects of human health, including boosting immunity.

Beans are an amazing source of protein, which plays a vital role in building cells, including white blood cells that helps the immune system. Beans are also loaded with nutrients such as B vitamins, potassium, magnesium, and copper that fortify your immune system.

4. Improves heart health

Beans and garri are also good for the heart. Medical studies have found that a diet rich in beans can significantly lower LDL (bad) cholesterol, which is one of the main risk factors for heart disease. It has been linked to improving HDL (good) cholesterol levels and reducing blood pressure and inflammation. 

While garri is a decent source of potassium, which is crucial for maintaining a regular heartbeat, cassava also contains alkaloids as well as cyanogenic and flavonoid glycosides that reduce the risk of heart diseases.

5. Fight inflammation

Cassava is packed with resistant starch and vitamin C, which have been said to fight inflammation. Meanwhile, beans are high in fiber and magnesium, and magnesium has been said to help fight or reduce inflammation.


Beans and garri is a nutritious food combination that you can try today. The health benefits of beans and garri show that is good for the body.


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