« Azigokui » for intestinal health

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Extract from the article: Voandzou, known as 'Azigokui' in Ewe, is a variety of bean grown and eaten in Togo. Rich in antioxidant micronutrients and proteins, voandzou is a complete food, but one that is totally overlooked. Its high protein content makes it an excellent veget

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Voandzou, known as 'Azigokui' in Ewe, is a variety of bean grown and eaten in Togo. Rich in antioxidant micronutrients and proteins, voandzou is a complete food, but one that is totally overlooked. Its high protein content makes it an excellent vegetable substitute for meat. Because of its low glycaemic content, it is highly recommended for its digestive benefits. The fibre in voandzou aids digestion and helps maintain a healthy digestive system.

Voandzou is a legume rich in essential nutrients. As well as being rich in protein (16-21%), voandzou contains and provides the body with vitamins A and B, fibre, magnesium, calcium, zinc and selenium. It is a growth food for children.

Mawudé, 30, a seamstress in the Lankouvi-Sagbado district, admits that « Azigokkiu » has nutritional benefits, particularly for her stomach.  « I often eat Azingokui with beans.And I drink a lot of water.It helps my digestion.I have a good bowel movement.I think this food also prevents constipation ».

« It's a legume that provides energy.If I eat voandzou often, I notice that my digestion improves.What I know is that the nutrients in this food feed the bacteria in our digestive tract », says Patrick, a teacher at a public school in the Adidogomé district.

Maintaining digestive health

Voandzou is a legume rich in soluble and insoluble dietary fibre. These fibres play a crucial role in maintaining digestive health. Insoluble fibre increases stool volume, which promotes regular intestinal transit in the event of constipation, and traps water in the digestive tract in the event of diarrhoea. What's more, by arriving intact in the intestines, they nourish friendly bacteria, thereby contributing to the diversity and health of the microbiota. Soluble fibre feeds the good bacteria in the intestines, promoting healthy intestinal flora.

A weight management ally

Thanks to its high fibre and protein content, potato peas can help with weight management.Fibre increases the feeling of satiety, which can help reduce overall calorie intake.In addition, the protein present in voandzou helps build and repair muscle tissue, which can support a healthy metabolism.

Finally, voandzou offers a variety of ways to incorporate it into the diet.It can be cooked, grilled, mashed into a paste or added to dishes such as soups, salads or stir-fries. Its culinary versatility means you can explore different preparations and incorporate it into a variety of meals to keep your diet varied when losing weight.

Good heart health

Voandzou is an excellent source of potassium, an essential mineral for heart health. Potassium helps regulate blood pressure by counteracting the harmful effects of sodium. An adequate intake of potassium can therefore help maintain healthy blood pressure and reduce the risk of cardiovascular disease. What's more, voandzou is a legume rich in soluble fibre, which has the ability to bind cholesterol in the intestine and eliminate it from the body.Regular consumption of voandzou can help reduce levels of LDL cholesterol (the bad cholesterol) in the blood, which is beneficial for cardiovascular health.

Prevention of chronic diseases

Regular consumption of this pea may play a role in preventing chronic diseases such as type 2 diabetes and certain cancers.The fibre present in voandzou helps to stabilise blood sugar levels, which is beneficial for people with diabetes or at risk of developing the disease.What's more, the antioxidants present in voandzou can help neutralise free radicals in the body, reducing the risk of certain cancers.

Cooking methods

To benefit from all these minerals and vitamins, voandzou needs to be cooked in a special way. For children, soak the voandzou for 2 hours before cooking, and change the cooking water twice before cooking the voandzou thoroughly. After cooking the voandzou, you can make a little onion juice with powdered "Dowèvi" fish, tomato, garlic and bay leaves, all in a small amount of peanut or soya oil.There's no need to add eggs or meat, as voandzou is a complete food.For adults, the cooking must be very carefully coded as they do not need growth promoters. Once the meal is ready, it can be accompanied by a good mint juice.

William O.

Article validated by Mathieu Tobossi, Specialist in Food Hygiene and Quality