In Ghana, food is more than just nourishment—it’s culture, celebration, and identity. From the aroma of waakye on a Saturday morning to the spicy, smoky taste of tilapia and banku by the roadside, our dishes are as irresistible as they are rich.
But as the conversation around fitness and healthy living grows louder, one question keeps popping up: Which local foods should I cut down on if I don’t want to get fat?
We’re not saying you must ditch your favorite meals—but if you’re watching your weight or simply want to avoid unnecessary fat gain, these seven Ghanaian staples might need a portion check or occasional swap.—
1. Fufu with Heavy Palm Nut or Groundnut Soup
Yes, it’s satisfying, and yes, it will put you to sleep right after. Fufu in itself is high in carbohydrates and is usually paired with soups heavy in palm oil, meat, and fatty ingredients.
Why it makes you gain weight: The combo is calorie-dense. A typical serving could easily exceed 1,000 calories—especially if you go for extra meat or swallow late at night.
2. Banku and Tilapia (With All the Extras)
Banku is fermented and delicious, no doubt. But its starchy content, coupled with the heavy pepper sauce, oil, and sometimes fatty parts of the fish, makes this a weight-gain combo if eaten frequently.
Watch out: The amount of banku matters. Two large balls = a big carb load. Add avocado, fried eggs, and extra oil and you’ve created a belly-growing bomb.
3. Kokonte with Palm Nut Soup
Once called “face the wall,” kokonte has made a huge comeback. But just like fufu, it’s carb-heavy, and pairing it with oily soup can sabotage your waistline goals.
Tip: Limit portion sizes and go easy on the meat or oil content in the soup.—
4. Kenkey with Fried Fish and Shito
Kenkey is a street-food legend, but don’t be deceived by its fermented charm. It’s rich in carbs and often eaten with fried fish, shito (hot pepper sauce loaded with oil), and sometimes more fried accompaniments.
Health hack: Try eating with grilled fish and a lighter pepper sauce or raw veggies like tomatoes and onions.
5. Fried Rice with Chicken and Shito
Whether from the corner joint or the fancy spot, fried rice in Ghana is usually soaked in oil. Add fried chicken and shito, and you’ve got a calorie overload in one sitting.
Alternative: Ask for less oil, skip the extra shito, and switch fried chicken for grilled.
6. Kelewele (Fried Spicy Plantain)
Who doesn’t love kelewele at night? But it’s deep-fried and sweet—two enemies of flat tummies.
Why it adds weight: Plantains are already starchy; deep-frying them makes them even more fattening. Eating it late at night makes it worse.
7. Gari Soakings
Yes, it’s affordable. Yes, it’s nostalgic. But gari is packed with simple carbs, and when soaked with sugar, milk, and peanuts, it becomes a high-calorie meal with very little nutritional value.
Better choice: If you must eat gari, pair it with beans (like in gobɛ) and go light on sugar and milk.
