Comfort Food or Calorie Bomb?

Few meals warm the Ghanaian heart like fufu. It’s the weekend staple, a family bond, and a national treasure. But among the health-conscious crowd, fufu often gets labelled as “too heavy” or “too starchy.” So, is it really bad for you , or just misunderstood?

What Exactly Is Fufu?

Fufu is a starchy dough made from boiled and pounded roots like cassava, yam, cocoyam or plantain. Its main function is to provide energy.

One average-sized serving (about 400 g) gives roughly 400–500 kcal, mostly from carbohydrates — similar to a cup of cooked rice. But unlike refined rice, fufu is made from whole plant sources rich in minerals, fibre, and resistant starch.

The Hidden Benefits

• Digestive Health: Cassava and plantain contain resistant starch, which feeds good gut bacteria.

• Potassium Power: Plantain-based fufu supports muscle function and blood pressure control.

• Natural Energy: Provides sustained energy for active individuals and athletes.

• Gluten-Free: Naturally suitable for those avoiding wheat.

Where the Problem Starts

Most people eat fufu in excessive quantities and with oil-rich soups. One big bowl could easily exceed 1 000 kcal — the equivalent of two full meals.
The key isn’t to avoid fufu, it’s to control your portion and lighten your soup.

Where the Problem Starts

Most people eat fufu in excessive quantities and with oil-rich soups. One big bowl could easily exceed 1 000 kcal — the equivalent of two full meals.
The key isn’t to avoid fufu — it’s to control your portion and lighten your soup.

How to Make Fufu Healthier

✅ Use smaller balls, one handful is enough per meal.
✅ Pair with light soups (tomato, garden egg, or palm nut soup with less oil).
✅ Add lean protein (goat, fish, chicken, beans, or mushrooms).
✅ Eat more vegetables okro, tomatoes,onion,  kontomire, or garden eggs.
✅ Avoid eating it too late at night; it digests slowly.

Fufu isn’t your enemy — it’s your heritage. When eaten in moderation and paired well, it can be part of a heart-healthy, energy-boosting diet.
Let’s stop blaming the food and start rethinking our portions.

At 10-10 Foodie, we say: Love your food, but let your food love you back.

By Nana Achiaa | Food Scientist & Nutrition Coach

References

1. Osei, A. K., & Addo, P. (2020). “Resistant Starch in Cooked Ghanaian Tubers and Its Role in Satiety.” African Journal of Nutrition and Food Processing, 12(1), 44–52.

2. FAO (2021). Roots and Tubers for Food Security and Health.

3. Abizari, A. R., & Mensah, R. (2022). “Starch Digestibility and Glycemic Response of Cassava-Based Foods.” West African Journal of Nutrition Research, 8(2), 90–98.