Reasons Why Your Diet Needs Bambara Groundnut

Bambara groundnut is a leguminous plant1 that germinates in West African countries like Nigeria, Cameroun, and Chad. Bambara groundnut is commonly called by other names such as Bambara bean, condo goober, ground-bean, hog-peanut, and earthpea.

The scientific name of bambara nut is “Vigna subterranea2”. It’s super delicious food that is eaten and enjoyed by most Africans. When there is a scarcity of food this crop plays a significant role in eradicating the scarcity and gives you a nutritious source of food because this crop is drought resistant.

These nuts are a wonderful source of nutrients and are full of vitamins and minerals which are important for the proper functioning of the body.

The dish that is made from these nuts is called Okpa3. This nutritious and healthy dish can be served as a family meal. Okpa is made from Bambara nuts4 which are the major source of enhancing the taste of food and giving you good health.

The Bambara nuts are processed or roasted into flour for making Bambara juice or Bambara milk. This flour can also be used in cooking or making Okpa and it is eaten with soaked garri flakes, Pap(Akamu or ogi), drinks, etc.

Okpa is a famous dish and very well enjoyed in Nigeria.

Besides Bambara Milk, your other go-to option for dairy-free milk can be Bamnut Milk. It is one of the most versatile alternatives for milk. It can be used for your tea, coffee, baking, and cooking. Available with 3 options Airy, Barista, and every day. 

Airy being light and with less fat goes well with cold beverages such as bubble tea, smoothies, or even cocktails! You will love it for its extra creaminess. Perfect for cappuccinos, latte art, teas, and even for cooking creamy and thick desserts and sauces. Every day is the all-rounder champion. It is great for cooking, baking, cereals, or your creative urges.

Some nutritional facts about Bambara groundnuts:

These nuts are power-packed with nutrition. They contain a significant amount of nutrients and minerals that can be compared with the amount found in milk products.

Per 100 grams of nut seeds contain:

Carbohydrates: 65gram

Protein: 20gram

Energy: 412 kcal

Fats: 6-6.5 gram

Dietary Fiber: 6 gram

Moisture content: 1.5-2.16 gram

And essential minerals are:

Iron: 0.15 mg

Sodium: 19-26 mg

Calcium: 14-18 mg

Potassium: 58-81 mg

Magnesium: 50-69 mg

Phosphorus: 165-187 mg

Benefits of Bambara nuts5:

  1. Control Diabetes 

Bambara groundnuts are no less than a superfood as it contains an abundant quantity of essential amino acids. A study conducted in 2008 shows that blood sugar levels are better regulated by a diet with Bambara groundnuts as compared to a bread diet. 

  • Bone health

For fit and healthy bones, Bambara nuts are one of the greatest options that you can consume to make your bones strong because they contain phosphorus and calcium. Especially these nuts should be consumed by kids and elder people to immune themselves against Osteoporosis (bone-related problems) in old age.

  1. Cancer Prevention 

As compared to other legumes, Bambara groundnut seeds enjoy the highest concentration of soluble antioxidants and fiber in them.

It is believed that soluble fibre is a micronutrient that reduces cardiovascular and colon cancer disease. 

  • Boosts immune health

Antioxidants like iron and vitamin C also enrich Bambara nuts with immunity-building capacity. 

These antioxidants then help to reduce the possibility of heart disease, boost immunity, and prevent cancer. They help to protect the body from harmful substances and chemicals present in food items.

5. Promotes digestion 

Bambara groundnuts are rich in fibre, so they help in preventing constipation 6and maintain a healthy digestive system.7 Consuming Bambara nuts assists the body in maintaining a happy gut and strong digestive system

6. Malnutrition and pregnancy

Bambara nuts are of better quality protein food, they provide more essential amino acids than any other grain.

412 kilocalories of energy per 100 grams of nuts providing carbohydrates, protein, and fats to the body. 

The high source of protein protects the children from kwashiorkor (protein malnutrition) and prevents anaemia in pregnancy.

Let’s discuss some pros and cons of Bambara groundnut:

 The Pros are:

  1. Bambara groundnut is able to produce nutrient-rich food on poor soils where other crops fail.
  2. Great as an intercrop due to little soil nutrient requirements, nitrogen-fixing properties, and compact stature.
  3. Extremely drought resistant

The Cons are:

  1. Presence of tannins which are toxic at high levels.
  2. Very difficult to remove the hull.
  3. Takes a very long time to cook as compared to other legumes.
  4. Poor milling qualities.
  5. High demand in local markets but no demand in international markets.


Bambara groundnut is the third most significant legume crop in Africa and also in the world. It’s a great source of protein, minerals, etc., and is too delicious. Popular and nutritious dishes like Okpa can be made using Bambara Groundnut. With the use of Bambara nuts, food items like Bambara nut milk, juice, etc., can also be derived. These nuts bestow numerous health benefits and may prove beneficial in achieving your fitness goals. 

  1. DOBEREINER, JOHANNA. “Review article History and New Perspectives of Diazotrophs in Association with Non-Leguminous Plants.” Symbiosis (1992). ↩︎
  2. Halimi, Razlin Azman, et al. “The potential of the underutilized pulse bambara groundnut (Vigna subterranea (L.) Verdc.) for nutritional food security.” Journal of Food Composition and Analysis 77 (2019): 47-59. ↩︎
  3. Tyukavina, Alexandra, et al. “Types and rates of forest disturbance in Brazilian Legal Amazon, 2000–2013.” Science advances 3.4 (2017): e1601047. ↩︎
  4. Hillocks, R. J., C. Bennett, and O. M. Mponda. “Bambara nut: A review of utilisation, market potential and crop improvement.” African Crop Science Journal 20.1 (2012). ↩︎
  5. Hillocks, R. J., C. Bennett, and O. M. Mponda. “Bambara nut: A review of utilisation, market potential and crop improvement.” African Crop Science Journal 20.1 (2012). ↩︎
  6. Gélinas, Pierre. “Preventing constipation: a review of the laxative potential of food ingredients.” International journal of food science & technology 48.3 (2013): 445-467. ↩︎
  7. Saha, Senjuti. “Digestive system.” (2000). ↩︎

Last Updated on by ayeshayusuf


Icy Health Editorial Team

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