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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 point to 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. 

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 just 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.

In any truly traditional African homestead,  you would rarely 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.

When cooking in Africa, we always limit the salt, season with herbs and spices and we never forget the hot peppers.  While this mantra ensures flavor and dimension to dishes, herbs, spices and peppers also contain vitamins, minerals and antioxidants that have 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. This makes them viable and highly benefitial to the humans.