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Three Beloved Nigerian Dishes That Taste Amazing—But Could Be Silently Harming Your Health

Nigerian cuisine is one of the most vibrant and culturally rich in the world. Each dish tells a story—of trade, of colonization, of resilience, and of celebration. From the smoky aromas of Lagos street corners to the comforting flavors found in a grandmother’s kitchen in Enugu, food is more than nourishment in Nigeria—it’s identity, history, and heart.

But some of our most cherished meals, while deeply satisfying, carry hidden health risks when consumed without moderation. Let’s explore three such dishes—beloved staples that, if we're not careful, could be slowly undermining our health.

1. Suya – The King of the Streets

Why We Love It:

Suya isn’t just food—it’s a ritual. For many, it’s the memory of late-night outings, small talk at roadside joints, or family gatherings during Eid. Originating from the Hausa people of Northern Nigeria, suya has been part of the culinary landscape since at least the early 20th century, when cattle herding became more widespread and spices like yaji gained regional prominence.

Tender cuts of meat are marinated in a fiery mix of ground kuli-kuli (peanut cake), pepper, ginger, and salt, then grilled over open flames. The result? A smoky, spicy, utterly addictive delicacy.

The Hidden Danger:

While delicious, suya’s method of preparation can be problematic. Grilling meat over intense heat leads to the formation of carcinogens such as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs)—compounds linked to cancer. Many roadside vendors reuse charcoal or low-quality meat, sometimes preserved in unhygienic ways due to poor storage, especially in Nigeria's tropical heat. And let's not forget: excessive red meat consumption has been associated with heart disease and colon complications.

2. Dodo – Sweet, Fried Gold

Why We Love It:

Fried plantain, or "dodo," is a culinary chameleon—it fits with almost every Nigerian dish, from jollof rice to beans. It’s comfort food at its finest. The history of plantain in Nigeria traces back centuries, believed to have been introduced through trade routes connecting West Africa with Southeast Asia and Central America.

Its soft sweetness and crispy edges make it a must-have on dining tables across the country. But while plantains themselves are packed with potassium and fiber, it's how we prepare them that becomes an issue.

The Hidden Danger:

Dodo is usually deep-fried in generous pools of vegetable oil—often reused multiple times by households and food vendors. This leads to the buildup of trans fats and free radicals, both of which have been linked to high cholesterol, clogged arteries, and eventually, heart disease. Regular consumption without balance can also contribute to weight gain and elevated blood pressure.

3. Egusi Soup – A Cultural Classic

Why We Love It:

No list of Nigerian dishes is complete without egusi soup. From the Igbo kitchens of the Southeast to Yoruba homes in the Southwest, egusi is a nationwide favorite. Made from ground melon seeds, seasoned stock, leafy greens, palm oil, and assorted meats, it’s usually served with pounded yam, amala, or eba.

Egusi soup is often a centerpiece during special events—naming ceremonies, weddings, or Sunday lunch with the family.

The Hidden Danger:

The melon seeds used are incredibly high in fat, and when you factor in the generous addition of palm oil and fatty cuts of meat, the soup becomes a calorie powerhouse. While palm oil is traditional and rich in antioxidants like tocotrienols, it's also high in saturated fats, which, when consumed excessively, can lead to a buildup of bad cholesterol and increase the risk of stroke or heart disease.

A Gentle Warning from History and Science

In pre-colonial times, Nigerian diets were more plant-based and physically demanding lifestyles balanced calorie intake. But with urbanization, sedentary jobs, and fast-food culture creeping in, the same foods our ancestors ate with impunity now pose risks if not moderated. Today, non-communicable diseases like hypertension and diabetes are on the rise across Nigeria, partly due to diet.

Final Thoughts: Embrace the Flavor, Tweak the Method

These meals are not enemies—they are cultural treasures. But as with all treasures, they must be handled with care. Here are a few healthier practices to keep the love alive:

Grill meat more gently and avoid blackened, charred portions.

Try baking or air-frying plantains instead of deep-frying.

Use less palm oil in soups, or substitute with heart-friendly oils in moderation.

Choose lean cuts of meat and reduce portion sizes.

Food is joy. It’s celebration. It’s home. Let’s honor it by also honoring our bodies.