It’s no secret that what you eat significantly impacts your health. The Western diet, often characterized by high levels of ultra-processed foods, added sugars and unhealthy fats, has long been linked to a greater risk of chronic conditions, including heart disease. It’s why many doctors and nutritionists favor the Mediterranean diet — which emulates how people who live by the Mediterranean Sea eat and is rich in produce, healthy fats and lean proteins.
While the Mediterranean diet tends to steal the spotlight when it comes to eating for better health, new research published in Nature Medicine is shining a light on a lesser-discussed but equally intriguing option: heritage foods from Tanzania’s Kilimanjaro area. The diet may offer several health benefits when adopted in place of a typical Western diet — and it’s easier to follow than you might think.
What did the study find?
The researchers looked at whether following a traditional Kilimanjaro heritage diet — rich in green vegetables, legumes, plantains, tubers (such as cassava and taro) and whole grains (such as millet and sorghum) — impacted certain health outcomes when consumed instead of a traditional Western diet.
In the small study, which involved 77 healthy men from Tanzania, participants were divided into groups: Those who traditionally ate what the researchers deemed a Kilimanjaro-style heritage diet switched to a Western diet for two weeks, while those who typically ate a Western diet adopted a traditional Kilimanjaro-style heritage diet for the same amount of time. A third group consumed a daily fermented banana drink with millet called mbege. As a control, another group didn’t change their diet at all.
After analyzing their blood samples, the group that switched over to a Kilimanjaro-style heritage diet saw a decrease in inflammation-related proteins, suggesting a reduction in inflammation. The researchers suggested this may be because of the combination of many different healthy foods and nutrients working together rather than any single “superfood,” which is similar to what has been observed with the Mediterranean diet.
The impressive part: This positive effect was seen after only two weeks of following a Kilimanjaro-style heritage diet.
However, eating the Western diet appeared to have the opposite effect, promoting inflammation. Chronic inflammation is linked to the development of many diseases, including certain cancers.
The study also found a potential health benefit to drinking mbege, which is made by fermenting boiled bananas with a porridge of germinated finger millet. (The beverage also contains 1% to 3% alcohol, depending on the length of fermentation.) Beyond the nutrients in bananas and millet, the fermentation process produces beneficial bioactive compounds, including probiotics. Regular consumption of mbege appeared to reduce the overactivation of certain immune cells like neutrophils and improve immune responses to infections like candidiasis, according to the study.
What can Americans learn from this Tanzanian diet?
Adopting elements of the traditional Tanzanian diet, which is full of vegetables, fruits, whole grains, beans and fermented foods, could offer Americans several health benefits, particularly in combating inflammation and improving gut health. Even a short-term shift to a nutrient-rich diet, as seen in the study, can make a difference.
The good news: Eating these foods is easier than you might think. Here’s how:
- Add leafy greens to your meals daily. Spinach, kale or collard greens are versatile and can be added to soups, stir-fries or even smoothies.
- Swap in whole grains. Try millet or sorghum instead of rice or as a base for nourish bowls, aka grain bowls. (Here’s how to make them.)
- Experiment with tuber dishes. Incorporate cassava (also known as yuca) or taro by roasting, boiling or mashing them for a hearty side dish just as you would with potatoes.
- Include plant-based protein. Cook dishes with legumes like lentils, black beans or chickpeas for a boost of fiber and protein. (Here are more plant-based protein ideas.)
- Cook with traditional spices. Season your dishes with spices like turmeric, cumin, coriander or cinnamon, which not only enhance flavor but also come with health benefits.
- Have more fermented foods. Try foods like fermented millet porridge or sourdough flatbreads, which are great for gut health. Other good fermented options include sauerkraut, kimchi and kombucha.
- Focus on minimally processed foods. Opt for fresh, whole ingredients when possible.
While the Mediterranean diet is often seen as the “gold standard,” it’s not the only path to healthy eating. By making small, thoughtful changes and embracing the natural richness of diverse ingredients, anyone can take steps toward a healthier and more fulfilling way of eating.
By Lauren Manaker, RD | Yahoo Life
