Let’s talk about BOTTOM POT JOLLOF RICE!
A lot of us love that bottom pot jollof rice because of its taste and its smoky flavour. However, it’s time to take a look at the health concerns, especially for anyone with long-term illnesses.
As a detox specialist, I learnt a lot about toxins created from how we cook.
Here are some of the main health hazards:
🎯 There’s a big group of toxins created during cooking under high heat. They are called AGEs:
Advanced Glycation End products.
They play a big role in the complications of diabetes, kidney disease and ageing. They can be found in the burnt and brown edges of foods and grilled, fried, or roasted meats, e.g beef, chicken, pork, fish, especially with charred/browned edges. That crusty bread edge is high in AGEs.
🎯 Burnt layer (e.g burnt jollof rice and other foods ) creates acrylamides & PAHs:
They are called “smoke” mutagens. They are created from burnt, overcooked, charcoal, grilled, and barbecued red meats, chicken, etc.
When rice burns, it produces harmful compounds like acrylamides and polycyclic aromatic hydrocarbons (PAHs). They are known carcinogens. These are linked to increased cancer risk when consumed regularly over time because they cause DNA damage and cause tumours, especially in our GUT.
🎯 High salt and oil concentration:
The rice at the bottom often absorbs more oil, seasoning, and salt. Too much oil, especially those vegetable oils like sunflower oil, canola oil, etc, is bad for our health. This can worsen high blood pressure, obesity, and heart disease risks if eaten frequently.
🎯 Some toxins are created from overheated oil when cooking:
What we may not know is that not every oil is meant to be heated, how much more overheated, as a lot of us do. There’s something called the smoking point of oils. It sort of measures the maximum temperature at which it breaks down into substances that harm our cells.
Overheated cooking oil, especially vegetable oils with low smoke points, produces oxidized fats that create “Free Radicals” that may damage blood vessels. Extra virgin olive oil is not for cooking, while refined olive oil is better. Good oils for cooking with high smoking points include coconut oil, palm oil, sesame seed oil, and avocado oil.
🎯 Digestive issues:
Burnt rice or jollof rice can be harder to digest, and this can lead to bloating or constipation in some people. So, anyone who has digestive issues shouldn’t make it a habit to eat burnt jollof rice or other foods.
🎯 Puts a strain on the kidneys.
The concentrated sodium in salt at the bottom of the pot and in the burnt rice residues can place an extra load on the kidneys, especially in people with existing kidney problems. We must do everything possible to protect our kidneys.
Apart from avoiding it, how can we protect ourselves?
🎯 Eat it occasionally, not daily.
🎯 Cook on moderate heat to avoid deep charring.
🎯 Use oils with high smoke points like avocado oil, coconut oil, or even light olive oil instead of low-grade vegetable oil. I don’t like the taste of avocado oil.
🎯 Combine or pair your bottom pot jollof rice with vegetables for their antioxidant content and Anti-Glycation abilities, and with fibre to support your digestion and bring balance in the meal.
🎯 Consume anti-glycation foods or herbs like rosemary to counter their effects.
I am Opeoluwa Aremu-Okulaja, a retired pharmacist, now a health & wellness consultant and coach.
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