«Amanda toto»: consume with moderation

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Extract from the article: Emblematic dish of African cuisine, particularly popular in Ivoiry Coast, « alloco » and highly appreciated in Togo, « amandan toto », fried plantains, occupies a prominent place in the daily diet of many families. However, nutrition specialists call

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Emblematic dish of African cuisine, particularly popular in Ivoiry Coast, « alloco » and highly appreciated in Togo, « amandan toto », fried plantains, occupies a prominent place in the daily diet of many families. However, nutrition specialists call for moderate consumption in order to prevent certain health risks related to excessive frying.

This tasty dish is distinguished by its melting or crispy texture and its light sweet touch. Consumed both as a snack and as an accompaniment to more hearty dishes, alloco is often paired with braised fish, grilled chicken or spicy sauce.

A dish rich in calories and fat

Dr. Kponou Tobossi, a specialist in biochemistry and clinical nutrition, informs that "amandan toto is above all an important source of carbohydrates, because plantain is naturally rich in starch and also has a high fiber content (5.8 g per 100 g) which contributes to the feeling of satiety and good intestinal health".

The plantain is "a valuable source of minerals such as magnesium, phosphorus, iron, manganese, copper, and potassium that promote cell regeneration, bone and cartilage strength, muscle function, and heart rate regulation", informs Dr. Kponou Tobossi, during an awareness-raising campaign at the Hanoukopé market, as part of the 7th edition of the Welfare and Health Food Market in Togo (MaBEST).

The plantain also contains "vitamin C, which helps to improve natural defenses, prevent viral infections and maintain good health." It also provides a contribution of vitamins B6 and B9, known for their antioxidant effect," says the specialist.

A portion of 200 g of alloco provides about 400 to 450 kcal, including 20 to 25 g of fat depending on the oil used according to data from the American Journal of Food Science and Technology. «Once fried, the plantain becomes even more caloric due to oil absorption. This combination makes it an energy food, but also a potential factor for weight gain if consumed in excess.  Alloco is a food that is still particularly fatty and sweet at the same time," says Dr. Serges David Kodjo, endocrinologist doctor, diabetologist nutritionist at CHU Sylvanus Olympio.

For people with cardiovascular problems, "eating fried foods regularly will lead to arterial problems and therefore complications from an already pre-existing disease. In addition, frying leads to a significant increase in lipid content, especially if it is carried out with unhealthy oils or reused several times," informs Dr. Serges David Kodjo, nutritionist. Excessive fat consumption can promote the accumulation of body fat and affect dietary balance, he says.

The impact on cardiovascular health

A study by researchers from the Heart of British Medical Journal indicates that regular consumption of fried foods can increase the risk of cardiovascular disease by 22% and stroke by 28%.

One of the main concerns related to the excessive consumption of alloco is its impact on cardiovascular health, as indicated by Dr. Tobossi: "Oils used for frying, especially when rich in saturated or trans fats, can increase the level of unsafe fats."

In addition, regular consumption of fried foods has been associated with an increased risk of type 2 diabetes. Furthermore, Dr. Serges Kodjo adds that regular consumption of fried foods "also increases the risks of acid reflux by weakening the esophageal sphincter. So, the combination of fast sugars from the ripe banana and fat can disrupt metabolism and contribute to imbalances in blood glucose regulation."

The impact on the liver and other tissues

Dr. Tobossi also adds that the excess alloco (carbohydrates + lipids) implies with our local culinary realities (dubious or reused oil) the absorption of saturated fatty acids whose degradation products give toxic and deleterious compounds. The fast sugar of plantain combined with fatty acids provides enough calories, the surplus of which are stored in the liver as "triglycerides". We witness the phenomenon of fatty liver or "steatosis" and also visceral adiposity (accumulation of fat on the intestines). These two phenomena are on the one hand indirect sources of prolonged hyperglycemia and renal overuse because the liver transforms these fats into sugar (de novo hepatic glycogenesis), and on the other hand a source of endogenous destruction of the liver itselfeven ranging from simple inflammation to metabolic liver cancer.

Tips for a more balanced consumption

It is possible to enjoy the delicious taste of alloco while adopting healthier habits and controlling portions. Dr. Tobossi provides the following advice: "Favor healthier cooking methods by opting for steaming or boiling, in the oven, or frying with very little oil, this allows to significantly reduce the fat intake. Eating small amounts of alloco with foods rich in fiber and protein, such as vegetables or fish (stewed), helps balance the meal. The fibers we have in vegetables help absorb some of the fats and sugar from the meal."  The specialist recommends using local oils of better quality, including peanut oil "kuklui", palm nut oil "neimi", which contain fatty acids more beneficial for the body.

William O.