Combating Inflammation Through Diet: A Comparison of African and Western Culinary Approaches
A recent study suggests that dietary changes can induce inflammation-related diseases in as little as two weeks.
It is widely recognized that the Western diet contributes to inflammation linked with chronic illnesses. However, the timeline for observing positive health effects after transitioning from an inflammatory diet to a healthier one is less understood.
Given its potential to combat chronic diseases, adopting a healthier diet can function similarly to medicine, yet the transition from a Western diet can appear overwhelming. Nutritionists provide guidance on how to make and maintain this change.
Outcomes of a 2-Week Dietary Change
In Africa, traditional diets are increasingly being supplanted by Western dietary patterns due to factors like urbanization and increased access to processed foods. This shift has coincided with a rise in non-infectious diseases such as cardiovascular disease, Type 2 diabetes, and chronic inflammatory disorders. Is there a link between these two trends? The clinical trial aimed to explore the health impacts of dietary changes.
Researchers organized 77 healthy Tanzanian men into four groups. Some participants who typically consumed a traditional African diet switched to a Western diet for two weeks, while others who followed a Western diet transitioned to the African diet. A third group consumed a fermented beverage daily for one week made from bananas and millet, and a control group continued with their usual eating habits.
The Western diet in the study consisted of large quantities of meat, along with pizza, pasta, white rice, French fries, pancakes, white bread, and eggs, while including very few fruits and vegetables.
Conversely, the traditional African diet comprised green vegetables, plantains, legumes such as beans and peas, whole grains like millet and sorghum, and tuber vegetables such as taro and cassava. The clinical trial followed the traditional diet of the Kilimanjaro region in Tanzania, which emphasized a high intake of fruits and vegetables, alongside brown rice, beans, fermented products, millet, and sorghum with limited meat intake.
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Researchers assessed blood inflammation markers, immune system function, and metabolic processes at baseline, post-experiment (two weeks), and four weeks later.
Participants who adopted a Western diet exhibited increased levels of inflammatory proteins in their bloodstream and heightened activation of biological mechanisms associated with non-infectious diseases like heart disease and diabetes. Their immune cells also became less efficient at combating infection-causing microbes.
In contrast, participants switching to the African diet or consuming the fermented beverage largely experienced anti-inflammatory effects, with some benefits persisting even four weeks later, indicating that short-term dietary adjustments can yield long-lasting impacts.
“However, we can learn just as much from traditional African diets, especially now as many African regions face rapid lifestyle changes and an increase in lifestyle diseases. The rich diversity of traditional diets in Africa presents unique chances to uncover valuable insights into how food impacts health.”
Diet, Inflammation, and Illness
The nutrient-dense plant foods in the African diet are high in fiber and bioactive compounds such as polyphenol antioxidants, both of which help lower inflammation. This diet also fosters a beneficial gut microbiome (the community of microbes in the digestive system) and enhances immunity and metabolism, according to the clinical trial.
The authors theorized that the advantages of the diet likely result from the synergistic interactions among various foods and their compounds rather than from a single food. Notably, these beneficial synergistic interactions are also seen with the Mediterranean diet. Here, synergy means that the components within a diverse array of foods provide greater benefits when consumed together than when taken separately.
In contrast, the Western diet is rich in calorie-dense processed foods, refined carbohydrates, salt, and saturated fats, all of which contribute to inflammation.
Furthermore, the inflammation caused by high sugar and refined grain intake in unhealthy diets elevates blood sugar levels and stimulates increased production of insulin— the hormone that regulates sugar levels. This heightens the risk of metabolic syndrome, a combination of conditions associated with Type 2 diabetes and cardiovascular disease.
Meal Inspirations from the African Diet
Foods characteristic of the African diet can be creatively combined to form delicious meals, as Lauren Manaker, a registered dietitian-nutritionist, shared with The Epoch Times via email. Below are some suggestions:
Breakfast Suggestions
- Sweet potato and taro hash: Pan-fry diced sweet potatoes and taro until golden, seasoned with cumin.
- Plantain pancakes: Mash ripe plantains, mixing them with whole-grain flour, eggs, and a hint of nutmeg.
- Yogurt parfait with tropical fruits: Layer plain Greek yogurt with sliced papaya, toasted coconut flakes, and a sprinkle of crushed peanuts or granola.
Lunch and Dinner Suggestions
- Papaya and avocado salad: Combine diced papaya, creamy avocado, and red onions drizzled with lime juice, olive oil, and a dash of cayenne. Garnish with crushed peanuts for added protein and healthy fats.
- Mashed cassava with coconut milk: Boil cassava until tender, then mash it with coconut milk, a pinch of salt, and a hint of nutmeg.
- Teff and vegetable stew: Simmer teff—an African grain—with vegetables like okra, sweet potatoes, and carrots, adding spices like berbere, paprika, and cumin.
- Curried lentils with steamed plantains: Prepare lentils in a tomato-based curry sauce seasoned with turmeric, coriander, and cumin. Serve alongside steamed ripe plantains.
- Teff veggie patties: Mix cooked teff with grated carrots, zucchini, breadcrumbs, and your favorite spices. Form the mixture into patties and cook until browned on both sides, serving with a side dish like the sautéed greens below.
- Sautéed greens with garlic and ginger: Sauté fresh greens in olive oil with finely minced garlic and grated ginger, finishing with chili flakes and fresh lime juice.
Transitioning to a Healthier Diet
While the meal ideas above feature ingredients common in the African diet, you can also create similarly healthy meals using whole grains and vegetables typically found in the United States.
- Whole grains: Opt for millet, brown rice, quinoa, or teff instead of refined grains like white bread and white rice.
- Legume-based pasta: Substitute regular pasta with bean- or lentil-based varieties.
- Fresh fruit alternatives: Savor fruits such as berries, mangoes, pears, and apples when craving something sweet, rather than reaching for cake or cookies.
- Plant-based protein swaps: Replace red or processed meats with beans, lentils, or mushrooms.
- Fermented foods: Incorporate items like kimchi, yogurt, and tempeh to enhance gut health and digestion.
- Vibrant vegetables: Fill half your plate with colorful vegetables like bell peppers, carrots, and leafy greens, rotating them regularly for a wider range of antioxidants.
- Nutritious snacks: Opt for crunchy vegetables with dips as a substitute for chips or fries. Nuts, seeds, and unbuttered popcorn also make for healthy snacks.
Working with a registered dietitian can assist you in creating a personalized plan that aligns with your health objectives, Sheth added.
“Progressive dietary shifts are often more likely to be enjoyable and sustainable.”
