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Below we share 5 disease-fighting foods of the African Heritage Diet that you can add to your eating pattern even if they are foods you don’t typically consume in your family or cultural tradition.
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Black People and the Risk for Chronic Diseases
What the Data Shows
Data from theCenters for Disease Control and Preventionin 2017 reports that African American Black people aged 18 to 49 are twice as likely to die from heart disease than White people.
Diabetes statistics from theOMHstate that non-Hispanic Black adults are 60% more likely than non-Hispanic White adults to be diagnosed with diabetes and twice as likely to die from this condition. The most striking data reveals that Black women are more likely than other racial and gender groups to experience chronic diseases, including heart disease, stroke, diabetes and cancer, per a 2020 article published in theJournal of Racial and Ethnic Health Disparities.
This data highlights the urgency to raise awareness and encourage adopting nutrient-dense foods from the African Heritage Diet that can help combat chronic diseases.
5 Best African Heritage Diet Foods to Combat Chronic Diseases
The list of African Heritage Diet foods that boost health and prevent diseases is long. It includes egusi (white-seed melon), okra, papaya, peppers, moringa and sweet potato, to name just a few. While there is no single best food, here are five other key foods packed with nutrients that help combat chronic conditions.
1. Millet
Millet is a group of naturally gluten-free, whole-grain, ancient cereal crops with several species; two major varieties include teff and fonio. Teff is high in iron and calcium and teff flour is used to make the flatbread injera, common in Ethiopian and Eritrean cuisine. Like many whole grains, teff has a nutty flavor, leaning toward hazelnut, more specifically. That’s why you’ll find many recipes using teff flour, such asInjera (Ethiopian Flatbread)and theseGluten-Free Fudgy Teff Brownies. Depending on the consistency you’re looking for, teff takes 8 to 20 minutes to cook.
Fonio, also known as acha, is native to West Africa and is said to have been cultivated for at least 5,000 years, per a 2013 article in theInternational Journal of Nutrition and Metabolism. Fonio has a texture similar to couscous, with a quick cooking time and a nutty flavor perfect for a savory side seasoned with your favorite spices and herbs. It also lends itself to sweeter preparations, such as in ourSlow-Cooker Overnight Fonio Porridge.
In addition to plant-based protein, millet contains complex carbohydrates and fiber, so it is digested slowly and does not sharply raise blood sugar levels. Avoiding large spikes in blood sugar is important for those managing type 2 diabetes and can help prevent the onset of this chronic condition. Fonio also contains plant phenols that protect your cells from oxidative damage and stress. According to a 2020 review published inFrontiers in Physiology, oxidative stress has been shown to increase the risk of chronic disease.
2. Leafy Greens
There are manyleafy greensthat are foundational to the African Heritage Diet. Bitter leaf, callaloo (amaranth leaf),collards, Njama Njama, Malabar spinach, oha leaf, ugu and utazi are just a few examples. These greens can be added to soups and stews or sautéed with peppers and onions. Depending on where you are located, a specialty market or a local farm can be the best place to access some of these greens.
The fiber found in leafy greenssupports a healthy gut, feeding the good bacteria in your digestive tract. Research, such as a 2021 review published in theEuropean Journal of Clinical Nutrition, suggests a healthy gut is linked to blood pressure management and reduced risk for cardiovascular disease. Aim for multiple servings of greens (either fresh or frozen) each day, and move your body in a way that you enjoy for a powerful one-two punch in managing chronic disease.
3. Hibiscus
Known for its beautiful red or pink color, the hibiscus plant, or roselle, is steeped in water to make a tea or drink that can be enjoyed hot or cold. The slightly tart drink often has ginger, spices, citrus and pineapple added for a full flavor. It is called zobo or bissap in West Africa, karkade in North Africa, sorrel in Jamaica, and agua de Jamaica for Afro-Latinos. Studies support hibiscus tea’shealth benefits, such as its ability to helplower blood pressureand reduce the risk of heart disease and stroke. If you are already taking medication to lower your blood pressure, consult your doctor or pharmacist before adding hibiscus to your diet, as there are potential interactions.
Recipe to Try:Strawberry-Hibiscus Agua Fresca
4. Plantains
5. Baobab Fruit
The baobab fruit grows on the baobab tree found throughout Africa. Often called the tree of life, a baobab tree can be centuries old and is an important part of livelihood and nutrition, as the leaves, pulp and seeds are edible. The dry white pulp of the fruit has a sweet citrus flavor. In the U.S., it is mostly available as baobab powder. Baobab powder is rich in potassium and nutrients with antioxidant properties, such as vitamin C. Studies show that foods with antioxidant qualities are associated with lower levels of chronic inflammation, per a 2022 article inPlant Antioxidants and Health.Chronic inflammationcontributes to arthritis, diabetes, heart disease and stroke. Additionally, baobab powder is a great source of dietary fiber, with 1 tablespoon providing over 6 grams, per theUSDA. Baobab is a tasty addition to juice, yogurt, porridge or even baked goods.
The Bottom Line
The African Heritage Diet is full of flavorful vegetables, whole grains, fruits, tubers and spices that contain nutrients to help combat chronic diseases such as diabetes and heart disease. Anyone can enjoy the health benefits of the African Heritage Diet, regardless of their heritage. Plantains, millet, baobab, hibiscus and leafy greens are great options to incorporate into your diet to help you get started. You can find these foods at markets that cater to Latino, Caribbean and/or African populations or at online retailers and marketplaces.
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