About the Major Swallows, their Calories and Benefits!
Here’s a simple, clear guide about the swallows, their calories, nutrients, benefits, and the best options depending on health goals.
🍽️ 1. Starch Calories: ~350–400 per cup
Source: Processed cassava
Benefits • Provides quick energy • Easy to digest
Downside • Very high carb • Low fiber • Spikes blood sugar fast
📌 Best for: people who need fast calories (e.g., labourers) 🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸
🍽️ 2. Wheat Swallow Calories: ~280–320 per cup
Source: Whole wheat flour
Benefits • High in fiber • Helps digestion and prevents constipation • Keeps you full longer • Controls blood sugar • Contains B-vitamins, iron, magnesium
📌 Best for: weight loss, diabetes, heart health. 🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🙌🏼🙌🏼🙌🏼
🍽️ 3. Fufu Calories: ~330–350 per cup
Source: Fermented cassava
Benefits • Fermented → good for gut health • Gluten free • Resistant starch → supports digestion
Downside • High carb, low fiber • Can spike blood sugar
📌 Best if eaten with: vegetables + protein. 🌸🌸🌸🌸🌸🌸🌸🌸🌸
🍽️ 4. Eba (Garri) Calories: ~330–360 per cup
Source: Cassava flakes
Benefits • Energy-dense • Slight fiber (especially yellow garri with vitamin A)
Downside • High glycemic index (raises sugar fast)
📌 Best for: moderation with vegetables and protein. 🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸
🍽️ 5. Plantain Swallow Calories: ~250–300 per cup
Source: Ripe/unripe plantain flour
Benefits • Fiber-rich • Contains potassium (good for blood pressure) • Contains iron + vitamin A • More nutritious than cassava‐based swallows
📌 Best for: weight loss, digestion, anemia support. 🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸
🍽️ 6. Pounded Yam Calories: ~400–450 per cup
Source: Fresh yam
Benefits • Contains vitamin C, potassium, B-vitamins • More natural than processed swallows
Downside • High carb and calories • Not suitable for weight loss or diabetes
📌 Best for: occasional enjoyment. 🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸
🍽️ 7. Amala Calories: ~250–300 per cup
Source: Yam flour, sometimes cassava flour
Benefits • Contains fiber • Easier on digestion • Lower glycemic index than pounded yam and garri • Contains iron
📌 Best for: diabetes, digestion, weight control. 🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸
🍽️ 8. Semo (Semovita) Calories: ~330–350 per cup
Source: Refined wheat flour
Benefits • Soft texture and filling • Contains small vitamins and minerals
Downside • Low fiber • Can spike glucose • Processed
📌 Best for: general consumption but not ideal for weight loss. 🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸
NewYou Wellness Crew is a supportive community where individuals come together to achieve lasting Weight Loss, embrace Healthy Habits, and live their best lives.
Our focus is on balanced nutrition, active living, and daily encouragement that helps every member stay consistent and motivated.
Here, progress is celebrated, challenges are shared, and transformation is made possible — one healthy choice at a time
🌸*“Together, we grow stronger, healthier, happier.”*😃
Facebook Group Link: https://www.facebook.com/share/g/1FpFjtk6rh/?mibextid=wwXIfr
WhatsApp Group Link: https://chat.whatsapp.com/CGqt2CRgm8X6dcPnmq9CSF?mode=ems_copy_t
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Which Swallow is Healthier?
About the Major Swallows, their Calories and Benefits. See in my previous post 😁
#FoodEducation
#FoodAwareness
#WellnessContent
#CleanEating
#HealthyChoices
#EatCleanNourish
#LiveBetterEveryday
#HolisticNutrition
#EatSmartLiveStrong
#YourHealthIsWealth
4 months ago | [YT] | 0
View 1 reply
Thrive with Mandy Clement
About the Major Swallows, their Calories and Benefits!
Here’s a simple, clear guide about the swallows, their calories, nutrients, benefits, and the best options depending on health goals.
🍽️ 1. Starch
Calories: ~350–400 per cup
Source: Processed cassava
Benefits
• Provides quick energy
• Easy to digest
Downside
• Very high carb
• Low fiber
• Spikes blood sugar fast
📌 Best for: people who need fast calories (e.g., labourers)
🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸
🍽️ 2. Wheat Swallow
Calories: ~280–320 per cup
Source: Whole wheat flour
Benefits
• High in fiber
• Helps digestion and prevents constipation
• Keeps you full longer
• Controls blood sugar
• Contains B-vitamins, iron, magnesium
📌 Best for: weight loss, diabetes, heart health.
🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🙌🏼🙌🏼🙌🏼
🍽️ 3. Fufu
Calories: ~330–350 per cup
Source: Fermented cassava
Benefits
• Fermented → good for gut health
• Gluten free
• Resistant starch → supports digestion
Downside
• High carb, low fiber
• Can spike blood sugar
📌 Best if eaten with: vegetables + protein.
🌸🌸🌸🌸🌸🌸🌸🌸🌸
🍽️ 4. Eba (Garri)
Calories: ~330–360 per cup
Source: Cassava flakes
Benefits
• Energy-dense
• Slight fiber (especially yellow garri with vitamin A)
Downside
• High glycemic index (raises sugar fast)
📌 Best for: moderation with vegetables and protein.
🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸
🍽️ 5. Plantain Swallow
Calories: ~250–300 per cup
Source: Ripe/unripe plantain flour
Benefits
• Fiber-rich
• Contains potassium (good for blood pressure)
• Contains iron + vitamin A
• More nutritious than cassava‐based swallows
📌 Best for: weight loss, digestion, anemia support.
🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸
🍽️ 6. Pounded Yam
Calories: ~400–450 per cup
Source: Fresh yam
Benefits
• Contains vitamin C, potassium, B-vitamins
• More natural than processed swallows
Downside
• High carb and calories
• Not suitable for weight loss or diabetes
📌 Best for: occasional enjoyment.
🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸
🍽️ 7. Amala
Calories: ~250–300 per cup
Source: Yam flour, sometimes cassava flour
Benefits
• Contains fiber
• Easier on digestion
• Lower glycemic index than pounded yam and garri
• Contains iron
📌 Best for: diabetes, digestion, weight control.
🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸
🍽️ 8. Semo (Semovita)
Calories: ~330–350 per cup
Source: Refined wheat flour
Benefits
• Soft texture and filling
• Contains small vitamins and minerals
Downside
• Low fiber
• Can spike glucose
• Processed
📌 Best for: general consumption but not ideal for weight loss.
🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸
Final Ranking (Healthiest → Least Healthy)
1️⃣ Wheat swallow
2️⃣ Plantain swallow
3️⃣ Amala
4️⃣ Oatmeal swallow (not shown but excellent)
5️⃣ Fufu
6️⃣ Semo
7️⃣ Eba
8️⃣ Starch
9️⃣ Pounded Yam (highest calories)
💝See the best swallow options and the best way to eat swallow on the flier…🌸
#HealthyLiving #WellnessJourney
#EatWellFeelBetter #HealthyFoodChoices
#BalancedDiet #MindfulEating
#HealthyLifestyle #FitAndHealthy
#WellnessNigeria #NutritionMatters
#AfricanFood #SwallowFood
#NigerianCuisine #HealthyNaijaFood #FitNaija
#NaijaWellness
4 months ago | [YT] | 0
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Thrive with Mandy Clement
It’s Christmas 🤶 Season 🎄 💃🏻
If your bedroom doesn’t feel calm and inviting…
maybe it’s time for a little refresh ✨
A quality bedspread can instantly change the mood of your room, from plain to peaceful, warm, and beautiful.
Browse our new arrivals and find the perfect piece 💝🌸
📩 DM to ORDER
#HomeStyle #DecorInspiration #InteriorStyle #HomeComfort #BeautifulSpaces #InteriorGoals
4 months ago | [YT] | 1
View 1 reply
Thrive with Mandy Clement
My New Baby 🤩🌸
NewYou Wellness Crew! 🌳
NewYou Wellness Crew is a supportive community where individuals come together to achieve lasting Weight Loss, embrace Healthy Habits, and live their best lives.
Our focus is on balanced nutrition, active living, and daily encouragement that helps every member stay consistent and motivated.
Here, progress is celebrated, challenges are shared, and transformation is made possible — one healthy choice at a time
🌸*“Together, we grow stronger, healthier, happier.”*😃
Facebook Group Link: https://www.facebook.com/share/g/1FpFjtk6rh/?mibextid=wwXIfr
WhatsApp Group Link: https://chat.whatsapp.com/CGqt2CRgm8X6dcPnmq9CSF?mode=ems_copy_t
ACTIVE GROUP - LADIES ONLY!
#NewYouWellnessCrew #wellness #wellnessjourney #healthyliving #healthylifestyle #generalwellbeing
5 months ago | [YT] | 1
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Thrive with Mandy Clement
Need some #sunkiss go to the #Beach #outfit should be #brightcolours #fun #light #ootd . And try to #relax
5 months ago | [YT] | 1
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Thrive with Mandy Clement
Who else is in love with Olive Green Colour #olivegreen #colours #ootd
6 months ago | [YT] | 1
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