Amanda Udeh MandyKlems

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

1 month ago | [YT] | 0

Amanda Udeh MandyKlems

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)
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🍽️ 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

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1 month ago | [YT] | 0

Amanda Udeh MandyKlems

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

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1 month ago | [YT] | 1

Amanda Udeh MandyKlems

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

2 months ago | [YT] | 1

Amanda Udeh MandyKlems

Need some #sunkiss go to the #Beach #outfit should be #brightcolours #fun #light #ootd . And try to #relax

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2 months ago | [YT] | 1

Amanda Udeh MandyKlems

Who else is in love with Olive Green Colour #olivegreen #colours #ootd

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3 months ago | [YT] | 1