Nutritional Benefits of Gapal: Burkina Faso’s Superfood

The Fulani people of Burkina Faso have been consuming the Nutritional Benefits of Gapal, a fermented mixture of millet and milk, for centuries. People generally refer to this traditional cuisine as an “African superfood.” It comes in two primary forms: one that is like yogurt and one that is dry. Recent studies have shown that Gapal is beneficial for you and contains a variety of nutrients. They have also demonstrated ways to make it even better for you.

When you mix millet with milk, you get Gapal, a naturally fermented cereal-dairy product. People usually eat it when it’s dried, which gives it a slightly sour taste. The fermentation process has a significant impact on how it tastes, feels, and is easy to digest.

Nutritional Composition of Gapal

Researchers from the Research Institute for Applied and Technological Sciences in Burkina Faso examined Gapal samples from five major cities in a recent study published in Discover Food. The study looked at critical nutritional parts like:

• Proteins

• Carbohydrates

• Lipids (Fats)

• Amino acids

• Minerals

• Phytic acid

Key Findings:

• Carbohydrates: Gapal is a strong source of energy due to its high carbohydrate content.

• Proteins: Protein levels ranged from 5.4% to 9.6%.

• Fats: Fat content varied from 0.76% to 5.5%.

• Minerals (Ash content): Represented between 1.1% and 2.1% of the total sample.

Essential Minerals in Gapal

Gapal has several minerals that are good for your health and well-being, such as:

These nutrients are essential for maintaining healthy bones, supporting a functioning immune system, and regulating metabolism. However, discrepancies in mineral composition between locations and even between producers in the same city highlight the importance of standardized manufacturing processes to ensure consistency.

The Role of Phytic Acid in Gapal

Phytic acid, a naturally occurring chemical in plant-based foods, was one of the most interesting findings of the study. Phytic acid is an antioxidant, but it can also bind to minerals like calcium, zinc, and iron, which makes it harder for the body to absorb them.

• Average phytic acid content: 365.92 mg per 100g (dry form)

• Impact on bioavailability: Particularly reduces zinc absorption when the phytate-to-zinc ratio exceeds 15

Improving Mineral Absorption

Although it contains many minerals, phytic acid may hinder the effective absorption of some nutrients. Changing how you prepare food, such as letting millet ferment for longer or pre-treating it, can lower phytic acid levels and make nutrients more readily available.

How Fermentation Enhances Gapal’s Nutritional Value

Fermentation plays a crucial role in making Gapal more nutritious and easier to digest. Lactic acid bacteria in the milk change lactose into lactic acid. This:

• Enhances flavor and texture

• Makes the food easier to digest

• Helps reduce phytic acid content, improving mineral absorption

Comparison with Other Fermented Foods

• Gapal fermentation time: 3–5 days

• Similar products, such as  Kishk and Tarhana, which are also fermented grain products, typically take longer to ferment.

Fermenting Gapal for a little longer may increase its protein and fat content, resulting in a more balanced nutritional profile.

Opportunities for Improving Gapal

Researchers have found ways to make Gapal even healthier, even though it is naturally full of essential nutrients:

1. Standardizing Production: Ensures consistent nutrient content across batches.

2. Millet Hulling: Removing the outer layers can lower phytic acid content.

3. Optimizing Fermentation: Extending the process could increase nutrient density.

These changes can help Gapal become a food that is more widely available and has reliable nutrients.

Conclusion: Gapal’s Potential as a Global Superfood

In Burkina Faso, gapal remains an essential part of the traditional cuisine. It offers numerous health benefits due to its balanced composition of carbohydrates, protein, and essential minerals. However, like many traditional foods, its nutritional content can be further improved by utilizing contemporary food science and standardized preparation methods.

If Gapal can address issues like phytic acid levels and regional nutrient differences, it may become a nutrient-dense superfood recognized worldwide, as well as a localized staple.

Frequently Asked Questions (FAQs)

1. Is Gapal suitable for people with lactose intolerance?

Fermentation breaks down a significant amount of the lactose in ghee, a fermented milk product. People with severe lactose intolerance should consult a doctor before consuming fermented milk, even if it may be easier for them to tolerate than unfermented milk.

2. Can Gapal be considered a superfood?

Yes, Gapal is often referred to as a superfood, especially in Africa, due to its rich nutrient content and beneficial fermentation process.

3. Where can I buy Gapal?

Currently, Gapal can be found primarily in local markets throughout Burkina Faso. But as interest rises, it might soon be sold in specialty food stores and overseas markets.

4. Is phytic acid harmful?

Phytic acid doesn’t hurt you, but it can make it harder for your body to absorb some minerals. Fermentation, on the other hand, significantly reduces the amount of phytic acid, making Gapal more nutrient-dense and easier to access.

5. How is Gapal different from yogurt?

Both are fermented dairy products, but Gapal contains millet, which gives it a unique texture, more nutrients, and a distinct flavor.