Kuli kuli is a popular Nigerian snack made from groundnut. It is said to be a Hausa snack but originally comes from the Nupe tribe in North central Nigeria. Kuli kuli can be eaten either alone or with garri flakes, custard, pap, koko, fura, or kamu. It is also used in making suya and kilishi. They are called African peanut bars or groundnut cake in English. This article discusses the nutritional content and health benefits of kuli kuli.
Nutritional Value of Kuli Kuli
Kuli kuli are generally rich in beneficial nutrients like carbohydrates, proteins, vitamins, and minerals. It is especially rich in proteins because of the groundnuts from which it is made, as well as containing magnesium, phosphorus, and vitamin E. Kuli kuli is also high in fiber and fat. The fat in kuli kuli is mono- and polyunsaturated fat, which are made up of oleic and linoleic acids.
Health Benefits of Kuli Kuli
The health benefits of kuli kuli are similar to that of groundnuts, which it is mainly made up of. However, some additional ingredients used in making kuli kuli accounts for its health benefits. Ingredients such as pepper, ginger powder, and onions.
1. Rich source of protein
Proteins are essential for the proper functioning of the body. The main functions of protein are to strengthen, repair, or replace worn-out tissue. Kuli kuli are good sources of protein and, when consumed, promotes good health. [1]
2. Good sources of vitamins
Kuli kuli comprises of vitamins like vitamin A, E, C, B6, B12, and others. Vitamins help in fighting against diseases and boosts immunity. For example, Vitamin E is an antioxidant that destroys free radicals in the body and prevents other coronary diseases. It is also contains an antioxidant called resveratrol which fights cancer. [2]
3. Rich in calcium and magnesium
Kuli kuli contains calcium, which strengthens bones and teeth. This healthy Nigerian snack is also rich in magnesium. Magnesium is an essential dietary mineral with various important functions, and sufficient magnesium intake is said to protect against heart disease. [3]
They are also rich in iron, which boosts red blood cells and prevents anaemia.
4. Contains healthy fats
Fatty acids are a vital part of a healthy diet. Most of the fats in kuli kuli are monounsaturated and polyunsaturated fatty acids, which are both healthy fat. It is advisable to eat foods with monounsaturated fats and polyunsaturated fats rather than saturated and trans fats. These healthy fats can improve your blood cholesterol levels. This, in turn, reduces the risk of heart disease and stroke. [4]
5. Great for weight loss
Kuli kuli also aids in weight loss as the copper content present lowers bad cholesterol levels and burns excess fat. It is also a healthy Nigerian snack for weight loss because it can keep you full and reduce appetite. The high content of protein and monounsaturated fat in kuli kuli can equally increase calorie burning, thus aiding in weight management. [5]
It also regulates blood sugar levels. Kuli kuli has a low glycemic index (GI), which means that they do not cause big increase in blood sugar levels.
6. High in dietary fiber
Kuli kuli are an excellent source of dietary fiber. They contain a good amount of fiber that is up to a quarter of the daily fiber intake. Fiber is a heart-healthy nutrient that should be taken daily, and kuli kuli offers a great source of fiber.
7. Good for pregnant women
Another one of the health benefits of kuli kuli is that it is good for pregnancy. This Northern Nigerian snack contains folate. Folate, also known as vitamin B9 or folic acid, has many Important functions and is especially important during pregnancy, such as preventing neural tube defects in babies.
How to make kuli kuli
Here are the steps on how to prepare kuli kuli:
Ingredients:
- 1 cup of peeled, salted and roasted groundnuts
- 1 spoon of ground pepper
- 1 spoon of ginger powder
- Groundnut oil.
Steps
- Roast the groundnut and ground to make a paste.
- Add spices like salt and pepper to the paste and mix properly.
- Remove excess oil from the paste by squeezing.
- Mold paste into desired your shapes and fry in groundnut oil
- Allow to cool before serving.
Bottom Line
Kulii kuli may be considered a poor man’s food because of how cheap they are, but they contain numerous health benefits that should not be ignored by anyone. It’s a healthy snack that contains so many essential vitamins, minerals, and nutrients.
