A recent study documented what many African elders have long known; traditional diets are healthy and protective against disease. Unlike many from the generations that follow them, most of the elders in traditional African societies are the epitome of health and suffer none of the chronic diseases that are rapidly increasing on the continent. Ask for their secret and they are bound to credit their diets and lifestyle. There is now a growing body of evidence showing a correlation between the rise of chronic diseases like diabetes, hypertension and various forms of cancer with the transition from traditional foods to western type diets of inferior nutritional quality.
However, to say that there is a single African diet would be a complete fallacy. African cuisine is as diverse as the numerous people that inhabit the continent. Ingredients might be regional or shared across borders but cooking methods often vary. What these diets however do share are traits that make them amongst the healthiest in the world.
- Plant Powered Nutrition
From starchy roots and tubers to delicate indigenous and foreign produce, plant foods are the cornerstone of traditional African diets. Local, sustainable and mostly organic fruits are abundant and consumed regularly while meals boast hearty servings of foraged leafy green veggies. Sweet potatoes, amaranth, pumpkins, cowpeas and numerous other plants are cultivated for nutrition from both their leaves and fruit. Many societies, reserve meat for special occasions and use it as a seasoning for hearty pots of vegetable stews rather than a center of the plate entrée. Vegetable proteins like cowpeas, peanuts, melon seeds and a selection of legumes make up the bulk of the plate providing essential vitamins and minerals along with proteins healthy protein.
Plant based diets have been demonstrated to contain antioxidants and phytochemicals that lower blood pressure, reduce risk for heart disease, diabetes and some forms of cancer. In addition, they contain fiber which is vital for overall digestive health, optimal blood sugars and weight control.
- Minimally Processed Foods
Visit a truly traditional African homestead and you would be pretty hard pressed to find supermarket bought, refined, packaged foods neatly stored on a shelf. Rather, you will see a variety of grains, dried legumes, seeds, nuts and tubers as well as dehydrated vegetables harvested from family run fields systematically stored in sacks. As needed, the family makes small withdrawals from these sacks and employs traditional processing methods like pounding and stone grinding to process the food. Unlike conventional food processing methods which often strip food of vital nutrients, these methods change the structure and appearance of food but retain the overall nutritional content. As a result, the food consumed is wholesome and packed with heart-and-gut-healthy fiber.
- Just Right Seasonings
The cooking mantra is simple, “Limit the salt, season with herbs and spices and don’t forget the hot peppers”. While this mantra ensures flavor and dimension to dishes, herbs, spices and peppers also contain vitamins, minerals and antioxidants that boast anti-inflammatory, antibacterial and antiviral properties. Unlike conventionally purchased spices which lose potency as they sit on store shelves for months, traditional spices are often used soon after picking allowing the user to glean as much benefit from them.
Besides herbs, spices and peppers, African cuisine, especially in the East and West employ fair amounts of palm oil and coconut. Previously viewed as bad for health, studies now suggest that both these foods may play a role in improving health and preventing disease.
- Wholesome Food Preparation Methods
African cooking methods minimize the use of fats while retaining the natural flavor of food. Cooks steam foods in leaf wrappers, boil, grill, roast or bake with ashes. When foods are fried, only enough oil to cook the food is used thereby further reducing overall fat intakes. The Food and Agriculture Organization, states that a majority of cereal-based foods in Africa are processed by natural fermentation with wheat, rice, maize, barley, millet and sorghum being the most commonly fermented cereals. Fermented foods are high in probiotics, the good bacteria credited with not only improving digestive health but strengthening the immune system thereby further reducing the incidence of disease.
- Variety
African diets are filled with color from a wide array of food. From Chakalaka to Mafe, Ugali to kenkey, there certainly is no shortage of healthy options. It is this diversity that ensures that the body receives all the vital minerals and vitamins needed to prevent chronic disease and promote optimal health and well-being.
Here’s to your health!
