Why Banku Is Sabotaging Your Productivity at Work

It’s 1:30 PM. You just polished off a heavy plate of banku or rice and stew with fried chicken — and suddenly, your eyes are drooping, your brain feels foggy, and you’re counting down the minutes until close. Sound familiar?

What we eat at work doesn’t just affect our bodies — it affects our brains. The wrong lunch can ruin your energy, kill your focus, and tank your productivity for the rest of the day. And the worst part? Most people don’t even realize it.

The Problem with the “Typical” Work Lunch

Many workers turn to meals that are:

• Too heavy – Think carb-loaded plates like large portions of rice, yam, or fufu with rich, oily soups. These meals take longer to digest, redirecting blood from the brain to the stomach, causing that infamous “food coma.”

• Too greasy – Fried foods slow down digestion and make you feel sluggish.

• Too sugary – Sugary drinks or snacks cause a spike in energy, followed by a crash.

• Low in nutrients – Meals with little to no vegetables, protein, or fiber leave your body full but not fueled.

This kind of lunch may satisfy hunger in the short term, but it often leads to:

• Brain fog

• Afternoon fatigue

• Reduced concentration

• Poor decision-making

• Low motivation

What You Should Be Eating Instead

The ideal work lunch is light but filling, balanced, and nutrient-rich. It should provide steady energy and support mental performance. Here’s what that looks like:

1. Lean Protein:

Grilled chicken, boiled eggs, tuna, beans, tofu — these keep you fuller longer and fuel brain function.

2. Complex Carbs:

Swap white rice or white bread for brown rice, sweet potatoes, or whole-grain bread — they release energy slowly and prevent crashes.

3. Healthy Fats:

Add avocado, nuts, seeds, or a drizzle of olive oil for sustained energy and better brain health.

4. Fresh Vegetables:

Vegetables boost your fiber intake, aid digestion, and are packed with vitamins that improve mood and alertness.

5. Hydration:

Ditch the soda and energy drinks. Go for water, coconut water, or herbal teas. Dehydration is a sneaky productivity killer.

Quick Balanced Lunch Ideas for Work:

• Grilled chicken wrap with veggies and a fruit on the side

• Brown rice bowl with black-eyed peas, avocado, and sautéed greens

• Whole-grain sandwich with tuna and cucumber

• Sweet potato with beans and a side of salad

• Stir-fried tofu with mixed veggies and brown rice

Closing Thoughts

Your lunch break is more than just a moment to refuel — it’s a chance to reset your energy, mindset, and productivity. What you choose to eat can either power you through the rest of the day or put your brain to sleep at your desk.

So the next time you’re heading out for lunch or packing your meal, ask yourself: Is this going to fuel me — or finish me?