Is Ugali Good for Weight Loss? Yes and No

Ugali is a staple in many African meals, and the national dish here in Kenya is loved for being simple, versatile, and filling. But some people hate Ugali among other foods, personally, I love Ugali, I can’t go a day without a portion.

Read: Judging the 8 Most Hated Kenyan Foods

But when it comes to losing weight, is ugali helpful or harmful? The answer isn’t clear-cut—it’s a bit of both. The type of ugali you eat makes a big difference in whether it helps you lose weight or gain it.

Ugali

Ugali is mostly made from maize flour, cooked with water until it becomes a thick and firm ball of aromatic popcorny dough. It’s usually served with vegetables, meat, or sauces.

While its simplicity and high carb content make it a popular energy source, these same qualities can be tricky for those trying to lose weight.

Also Read: Ugali Recipe & Guide: Step-by-Step Guide (For Beginners)

How Starch Affects Weight

Starchy foods like ugali are high in carbs. When you eat them, your body breaks these carbs into glucose (sugar) for energy. If you don’t use this energy through activity, your body stores it as fat. That’s why many weight loss diets suggest eating fewer high-carb foods or exercising to burn off the excess stored fats from sugars.

Different Types of Ugali Flours

The type of ugali you eat can have a big impact on your weight. There are the common main types in Kenya, mainly based on the kind of maize flour used:

1. White Processed(Sifted) Ugali

This is the most common type, made from refined maize flour. Processing removes the bran and germ, which strips away important nutrients and fiber.

This type of ugali has a high glycemic index (GI), meaning it causes a quick spike in blood sugar: Since it is easy to digest, the fibers that would otherwise slow down digestion have been removed during processing

Eating high-GI foods often can lead to weight gain and even worse increase the risk of health issues like diabetes. For this reason, diabetic and high blood pressure individuals have a special type of maize flour, Ugali Afya, it has a lower GI compared to the common ordinary maize meals

Also Read: Grocery Guide: The 10 Popular Maize Flour Brands in Kenya: Worst to Best

2. Whole Grain Ugali (Sorghum and Millet)

Whole Grain Maize Meal-Nutrigo — Whole Grain Maize Meal

Made from unrefined maize flour, sorghum, or millet, this type keeps the bran and germ. This is what is commonly known as kisiagi flour.

These grains are full of fiber, vitamins, and minerals and have a low GI, which means they cause a slower, steadier rise in blood sugar. This helps control hunger and reduces overall calorie intake, making it a better choice for weight loss.

Why Whole Grain Ugali is Better for Weight Loss

Low Glycemic Index: Whole grain ugali from sorghum and millet has a low GI, giving you steady energy without big blood sugar spikes. This helps manage your appetite and prevents overeating.
High Fiber Content: The fiber in whole grain ugali helps you feel full longer, which can reduce the amount of food you eat overall, aiding in weight loss.
Nutrient-Dense: Whole grains are packed with essential nutrients like vitamins, minerals, and antioxidants, supporting overall health and boosting metabolism, making weight loss easier.

Preferences and Perceptions

Many people prefer sifted maize meals because they look white and pure and taste delicate. Whole grain ugali, on the other hand, often has black specs and a brownish, creamy color, which some people don’t like.

Sorghum and millet ugali can be sticky and less appealing in texture. These preferences explain why more processed options are common in urban areas. In contrast, upcountry people often use whole grains, making their diets naturally better for weight management.

Also Read: Kavagara: The Best Maize Meal in Kenya? Not Exactly.

Comparing Glycemic Index and Nutritional Information

1. Sifted Maize Meal (Refined Maize Flour)

Calories: 365 kcal
Carbohydrates: 80 g
Fiber: 2 g
Protein: 7 g
Fat: 1 g
Glycemic Index: ~70-85 (High)

2. Whole Grain Maize Meal

Calories: 355 kcal
Carbohydrates: 72 g
Fiber: 9 g
Protein: 9 g
Fat: 3 g
Glycemic Index: ~50-60 (Moderate to Low)

3. Millet Maize Meal

Calories: 378 kcal
Carbohydrates: 73 g
Fiber: 8 g
Protein: 11 g
Fat: 4 g
Glycemic Index: ~54 (Low)

4. Sorghum Maize Meal

Calories: 329 kcal
Carbohydrates: 72 g
Fiber: 6 g
Protein: 11 g
Fat: 3 g
Glycemic Index: ~55 (Low)

Ugali vs. White Rice

To better understand how different foods affect your weight, let’s compare ultra-sifted white maize meal with white rice.

1. Ultra-Sifted White Maize Meal

Calories: 365 kcal
Carbohydrates: 80 g
Fiber: 2 g
Protein: 7 g
Fat: 1 g
Glycemic Index: ~70-85 (High)

2. White Rice

Calories: 130 kcal
Carbohydrates: 28 g
Fiber: 0.4 g
Protein: 2.7 g
Fat: 0.3 g
Glycemic Index: ~73 (High)

Both ultra-sifted white maize meal and white rice have high glycemic indices, meaning they can cause quick spikes in blood sugar. They also have relatively low fiber content, which can lead to rapid hunger and overeating. However, white rice has fewer calories per 100 grams compared to sifted maize meal.

So if you are prioritizing weight and have to choose between the two, white rice is the better option, however brown rice is the best choice if you can manage to substitute it for white.

Also Read: 5 Easy-to-Follow Weight Loss Tips in Kenya

Tips for Including Ugali in a Weight Loss Diet

Choose Whole Grain Ugali: Opt for ugali made from whole maize flour, sorghum, or millet. These are more nutritious and have a lower glycemic index.
Watch Your Portions: Even with whole-grain ugali, moderation is key. Keep an eye on portion sizes to avoid consuming too many calories.
Balance Your Plate: Pair your ugali with lots of vegetables, lean proteins, and healthy fats (e.g. avocado). This balance will help you feel satisfied and provide the necessary nutrients.
Stay Active: Adding physical activity to your routine can help burn off the energy from the carbs in ugali, preventing it from turning into fat.

Conclusion

So, is ugali good for weight loss? It depends on the type you eat. White processed ugali can contribute to weight gain, while whole grain options like sorghum and millet can help you meet your weight loss goals. By making smart choices you can enjoy this beloved staple without compromising your weight management efforts.

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