10 Common Nigerian Foods That Are Surprisingly Bad for You

We all love our delicious Nigerian dishes—whether it’s a hot plate of jollof rice or a steaming bowl of egusi soup. But did you know that some of our most loved meals could be doing more harm than good?

Here are 10 popular Nigerian foods you probably eat often, but that might be secretly bad for your health—especially if consumed too frequently or in excess.

🍲 1. Instant Noodles (Indomie and Others)

Quick, cheap, and tasty—but full of sodium, preservatives, and artificial flavors. Constant consumption may lead to high blood pressure, kidney strain, and bloating.

Better choice: Cook your noodles with vegetables and reduce the seasoning sachets.

🥩 2. Suya

A night-time favorite, but suya is often charred or burnt, releasing carcinogens that can increase cancer risk. Add the salt, oil, maggi, and you’ve got a combo that may spike your blood pressure.

Better choice: Grill lean meat at home with minimal seasoning and no burnt parts.

🍟 3. Fried Plantain (Dodo)

Sweet and addictive, but deep-fried plantain soaks up a lot of oil, making it high in cholesterol and calories.

Better choice: Try air-frying or grilling your plantain with less oil.

🍚 4. White Rice (Especially Daily)

White rice is highly processed and can cause blood sugar spikes, especially when eaten frequently without fiber.

Better choice: Mix with beans, or switch to brown rice occasionally.

🧂 5. Maggi/Seasoning Cubes

Heavily used in Nigerian cooking, but packed with MSG, salt, and synthetic additives. Long-term use in large quantities may affect the brain, blood pressure, and kidney function.

Better choice: Use natural spices like onions, garlic, ginger, and scent leaf to reduce reliance.

🥣 6. Eba & Other Starchy Swallows (Garri, Fufu, Semovita)

While these are staple foods, eating too much swallow—especially without vegetables or protein—can lead to weight gain, constipation, and high blood sugar.

Better choice: Eat smaller portions with fiber-rich soups like okro, ewedu, or ugu.

🍞 7. Agege Bread & Sweet White Bread

Soft, sweet, and filling—but also high in sugar and low in nutrients. White bread is quickly digested, turning into sugar that raises insulin levels.

Better choice: Go for whole wheat bread or reduce bread intake entirely.

🥛 8. Sweetened Condensed Milk (Peak, Three Crowns, etc.)

Heavily used in tea and pap, but loaded with sugar and fat. Overuse can contribute to diabetes, obesity, and tooth decay.

Better choice: Try unsweetened powdered milk or evaporated milk in moderation.

🍳 9. Akara (Bean Cake)

Although made from protein-rich beans, akara is deep-fried, which makes it absorb excess oil—turning it from healthy to heavy.

Better choice: Bake your bean cakes or enjoy with vegetables to balance the fat.

🍗 10. Peppered Fried Meat (Asun, Gizdodo, etc.)

That spicy, oily meat you enjoy at owambes is often over-fried and over-seasoned, with a high fat content and little nutritional balance.

Better choice: Grill instead of fry, and eat with moderation.

✅ Conclusion: Eat Smart, Not Just Sweet

Nigerian food is rich, diverse, and delicious. But even our favorite meals can become unhealthy when prepared or consumed the wrong way. The key is moderation, balance, and smarter alternatives.

💬 Do You Eat Any of These Often?

Let us know in the comments!
📲 Share this with a friend who can’t resist dodo and Agege bread.
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