A traditional African diet, rich in vegetables, fiber, and fermented foods, can reverse inflammation and protect against chronic diseases in just two weeks, according to a new study conducted by researchers from the Netherlands and Tanzania. In contrast, a Western diet based on ultra-processed foods worsens these health indicators.
The study, carried out by scientists from Radboud University Medical Center (Netherlands) and KCMC University (Tanzania), revealed that even a brief transition to a Western diet can increase inflammation, weaken the immune system, and activate metabolic processes linked to non-communicable diseases such as cardiovascular diseases and cancer.
“Our study demonstrates that diet is one of the most influential factors in immune system variation,” said Quirijn de Mast, an infectious disease specialist and co-lead author of the study.
During the trial, 77 healthy men from Tanzania participated, from both urban and rural areas. One group, composed of individuals from rural areas following a plant-based diet including millet, taro, okra, ugali, and mchicha, switched to a Western diet for two weeks consisting of sausages, white bread, french fries, eggs, and cookies. Another group from urban areas made the reverse change, and a third group incorporated mbege, a traditional fermented banana drink. The control group maintained their regular diet.
A change in diet, a step towards a healthier lifestyle
The results showed that those who adopted the Western diet presented an increase in inflammatory proteins and a weakened immune response. In contrast, those who adopted the traditional African diet showed a significant reduction in inflammation, with effects lasting up to four weeks after the experiment ended.
The study also highlights the urgent need to design region-specific nutritional recommendations, instead of applying guidelines from the “global north” without considering cultural and local food contexts.
“The traditional African diet is predominantly plant-based and rich in antioxidants, which helps neutralize oxidative agents responsible for inflammation,” said Silvenus Konyole, a nutrition professor at Masinde Muliro University in Kenya, who was not involved in the study but supports its findings.
The report adds to a growing body of evidence linking the rise of chronic diseases in Africa with the dietary transition towards Western patterns, and calls for a revaluation of ancestral nutritional practices to address present health challenges.
The benefits of the African diet. Photo: Webconsultas.
What is the composition of the African diet?
The traditional African diet is characterized by a high consumption of plant-based foods, including grains, legumes, vegetables, and fruits. It also includes tubers, roots, nuts, and seeds, along with fish and meat to a lesser extent. Spices and herbs are essential for dish preparation.
Key components of the African diet
- Staple foods: Grains such as amaranth, barley, couscous, corn, millet, and rice.
- Legumes: Beans, peas, lentils, and chickpeas.
- Tubers and roots: Cassava, potato, sweet potato, and yam.
- Vegetables and fruits: Especially leafy greens like spinach and amaranth.
- Proteins: Fish, seafood, poultry, and meat (to a lesser extent).
- Oils and fats: Coconut oil, olive oil, and palm oil.
- Spices and herbs: Chicory, cinnamon, coriander, ginger, and more.
Examples of typical dishes:
- Fufu: Ground yam and cassava dough, a staple food in Ghana and other regions.
- Jollof rice: Rice prepared with vegetables and meat or fish.
- Ndolé: Bitterleaf stew with nuts and meat or fish, the national dish of Cameroon.
- Mashed potatoes: Prepared with potatoes, sweet potatoes, cereals, and other tubers, like irio in Kenya.
- Vegetable stews: With abundant spices and aromas.
The traditional African diet is highly diverse and varies by region, but it is generally recognized as nutritious and healthy.
Source: Dann Okoth.
