Disclaimer:  The information provided in this document is for informational purposes only. Nutrient content will according to cooking styles, ingredients used, location of procurement etc.

 Source: Lukmanji Z., Hertzmark E., Mlingi N., Assey V., Ndossi G., Fawzi W., Tanzania food composition

Tables. MUHAS- TFNC, HSPH, Dar es Salaam Tanzania-2008

The Recommendation: Make 1/4 of your plate from the protein group.

When most people think of protein, they see visions of a nice piece of sizzling nyama choma (fire roasted meat). However, there is more to protein foods than our beloved Nyama Choma.  Some plant foods as well as other animal flesh and animal products all contribute to provide variety in this essential nutrient..

 Animal and Animal sources
Animal and animal sources are probably the most popular source of protein. They encompass all forms of animal flesh and food products that we get from animals. Eggs, milk, cheese, beef, goat, chicken, fish, wild game, pork, rabbit and mutton are common examples of foods in this group. While the protein amount per gram (ounce) is almost always the same in most meat products, portion control should be exercised as some cuts of meat are higher in cholesterol and fat which has negative impact on heart health and weight managemen. To decrease fat intake follow some of these tips:

1. Choose lean cuts of meat such as top round of beef 
2. Eat chicken  and poultry without the skin (most of the fat lies right beneath the skin)
3. Enjoy fish at least twice a week    
4. Boil, broil, bake roast your meats instead of frying
5. Choose low fat dairy products (cheese, yogurt, milk)
6. Consume no more than 3-4 whole eggs per week, especially if your cholesterol is high.   (egg whites are okay).

Plant Sources

Legumes, nuts and beans are wonderful sources of protein and the African diet is extremely rich in these with ingredients such as dry beans, dry peas, nuts, soya and lentils featuring on our plates regularly. They contain no cholesterol and fat and are thus better options for protein than animal and animal products.  Precautions to minimize the amount of added fat must however be taken when preparing these as it is quite easy to turn these healthy foods into higher fat ones . For example, adding too much palm oil when cooking beans may negatively impact the fat content of an otherwise healthy dish. Rather, add only small amounts as needed for taste.

 Why protein matters                                 

Protein foods are rich in a variety of nutrients such as protein, niacin, riboflavin, thiamin, biotin, vitamin E, iron, zinc and magnesium. Plant protein foods however also contain fiber, folate and potassium.  Fish and seafood products are rich in Omega-3 fatty acids which help in brain development and the prevention of heart disease. For this reason, make sure that you eat seafood (including fish) at least twice a week. Protein is the “building block” for the body. Muscles, enzymes, hormones, blood and tissue all need moderate amounts of protein to function. They help the body release energy from food and when you injure yourself, it is protein that promotes the regeneration of skin and tissue to close wounds.

Take home message

   Watch your portions: Take a nice long look at you palm, just your palm, no fingers included……take your finger from your other hand and trace the perimeter of your palm. Now look at how thick your palm is. The recommended portion size of meat at a meal is about the size of your palm, no fingers included and same thickness. If you have a bigger palm, you get more meat! 

 Go For The Lean Animal protein can be high in fat. Choose fish, white meat of poultry and plant sources (beans, lentils, soya etc) instead of high fat cuts.

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The Recommendation:  Make a quarter ( 1/4)  of your plate from the grain group.

Grains are truly the staple of the African diet. From maize and sorghum to rice and teff, the continent boasts one of the world’s largest varieties of grains and it is not uncommon to hear people complain that they are not satisfied until they have had a serving of the particular grain that is native to their country. Examples of grains consumed in Africa include maize (corn), rice, millet, sorghum, wheat, oats and teff. As common as they may be in the African diet not all grains provide equal nutrition, some are healthier than others.

All grains have 3 main components that contribute to make them  healthy and nutritious:

  The bran is the outer covering of the seed. Its function is to protect the contents of the seed. It is highly indigestible and provides the fiber in food.

The endosperm is where the starch and protein of the seed lies. 

  The germ is the nutrition powerhouse of the grain as it contains essential oils that are rich in nutrients. .

 Most grains are consumed in their mechanically altered form  (milled, pounded, ground etc) and are divided into 2 main groups: “Whole Grains” and “Refined Grains.”

 Whole Grains

Whole grains are grains that despite being mechanically altered continue to have all aspects of the grain itself, the endosperm, germ and bran. Consequently, these grains are high in nutrients such as  fiber, thiamin, riboflavin, niacin, folic acid, iron, magnesium and depending on the soils they are grown in, selenium. They have “a rough mouth feel” and take a long time to cook. This is due to their high fiber content. However, this should not stop anyone wanting to eat healthier from picking them because they are extremely nutritious. Whole grains have been shown to have a positive effect on blood sugar control, help curb hunger and decrease the risk of some cancers and cardiovascular diseases. Examples of whole grains are brown rice, brown wheat flour, straight run maize (corn) meal, straight run sorghum and straight run millet.

 Refined grains:

Refined grains are the direct result of an evolving industrializing world. These grains have a smooth mouth feel, cook in a short time and may be more aesthetically appealing than the whole grains. In some instances, refined grains may cost more than their less processed counterparts. As a result refined are sometimes viewed as “status” foods as those of a higher income can afford them. From a nutritional standpoint however, they do not boast the nutrients that whole grains contain as they are lacking in fiber and other nutrients. The nutritional implications of a diet high in  refined grains include poor blood glucose control, certain diseases of the digestive tract (diverticulitis and some cancers) and possible weight gain. White flour, white rice, super refined cornmeal, couscous and pasta all fall in the Refined Grain group. People trying to improve their eating habits should aim to eat less of the foods in this group.

(Please note: Some governments are now requiring that some grains be “fortified” with certain vitamins and minerals as part of their processing.  While this improves the nutritional content of the refined grain, it remains inferior to the whole grains as some nutrients (such as fiber) are not always replaced.)

Take Home Message:

• Go for the grain….whole grain that is. You will feel full longer,  enjoy the taste of the food and reap numerous health rewards.

Nutritional Content of Select African Grains and  Grain Dishes

Nutritional content per 100g (3.5 oz) edible portion

Battle of the Maize/Corn Meal

Nutrient Information per 100g (3.5 oz) edible portion

Sources:

1. South African Food Composition Tables

2. Lukmanji Z., Hertzmark E., Mlingi N., Assey V., Ndossi G., Fawzi W., Tanzania food composition Tables. MUHAS- TFNC, HSPH, Dar es Salaam Tanzania-2008

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During a recent visit  to my local “African Store” I overheard two ladies debating the use of palm oil when cooking. One lady stated that she had read that palm oil was bad for the heart while the other lady claimed that it contained “many vitamins” and should be used everyday. I was so tempted to give my opinion on the whole debate but decided against it as I did not know them and have noted that people simply don’t like strangers joining in their conversations. Who was right? Well, scientists and dietitians continue to battle the evidence and the debate looms.

So what’s the controversy?

Health Concerns:  Palm oil is believed to have negative effects on heart health.  A 2005 article published by the  Center for Science in the Public Interest (CSPI) cited some studies that concluded that due to it’s saturated fat content, palm oil has the potential to increase cholesterol, clog the arteries and contribute to heart disease. The same article  discusses a 1987 health promotion in Mauritius in which palm oil was replaced by a soy based oil. The goal of the promotion was to reduce the soaring heart disease rates and the result was a 15% reduction in cholesterol levels.

Health Benefits:  On the flip side of the controversy palm oil is believed to have wonderful health benefits. A study published in the British Journal of Biomedical Science (2009) suggested that the level of saturated fat content in palm oil did not promote the development of clots in the arteries. This was most likely due to the high presence of antioxidants (tocotrienols, tocopherols, vitamin E and beta-carotene) which fight disease. The American Palm Oil Council states that in animal studies, one of these antioxidants (tocotrienols) has demonstrated tumor fighting properties and may have the ability to reverse artery blockage and blood clotting. These benefits are important as they reduce the risk of stroke and improve blood pressure. The rich red color of palm oil indicates the presence of carotenoids, compounds found in vitamin A and known to improve the immune system and vision.

Take Home Message

I can not argue with the multitude of studies that demonstrate that saturated fats are detrimental to overall health. However, I strongly contend that people living in the tropical areas have enjoyed palm oil for centuries and not suffered the detriments of heart disease  to the effect they are today as they adopt the “western” diet and lifestyle.  Eliminating it from the African (and other areas)  diet changes the taste of the dish, the color and to a certain extent, the culture of the food.  I believe the benefits of maintaining palm oil in our diets by far outweigh the risks, but MODERATION IS KEY! Basic tips to remember include:

1. Choose palm oil as opposed to palm kernel oil. Palm kernel oil is obtained from the pressing of the palm seed and generally contains more saturated fat than palm oil which is obtained from the pressing of the palm fruit.

2. Use in moderation. Just because it has health benefits does not mean you need to eat it by the spoonful. Taken in excess, palm oil (much like most fats)may actually increase risk of heart disease, weight gain and certain cancers. If the red color is your goal, consider mixing a little tomato paste and using less oil.

The African Pot Nutrition wants to know….. How do you use palm oil in your diet and  do you think substituting it with another oil would change the nature of the dish you were making?

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Low Sodium
Table Salt is a seasoning that was borrowed from the “new world” and much of the traditional African cookery relies on the natural flavors of the foods used. Even though salt is used as a staple seasoning, only moderate amounts are added during cooking. African foods tend to be minimally processed and therefore intakes of sodium from processed foods is virtually low. Reduction of sodium intake within this population is essential as people of African descent are genetically prone to developing hypertension and sodium reduction is one of the major components employed in the overall management of the disease.

Low Fat
The African diet is strongly based on starches, fruits and vegetables which provide no fat. Consumption of meat products is often limited to a small serving and since the animals consumed are usually allowed to roam free and fed an “organic” diet, their meat tends to be leaner than the meat consumed in Western countries. Cooking methods (discussed later) also tend to minimize frying further contributing to the low fat diet.

Natural/Organic
Traditionally, food in Africa is grown using organic seeds that are saved from the previous year’s crops. Animal manure is used to ensure that crops thrive and the use of genetically engineered seeds still remains somewhat a foreign concept. Fruits grow wild and goats, chickens, cows and sheep live in harmony sharing feeding pasture. The benefits of eating food in this natural/organic state means less pesticides and chemicals entering the human body thereby improving the general health of the population.

Wholesome cooking methods
The cooking methods employed in the African diet add minimal fats and try to retain the natural flavor of the food. African cooks often steam foods in leaf wrappers, boil, grill, roast or bake with ashes. When foods are fried, only enough oil to cook the food is used thereby further reducing the fat intakes.

Variety
From Egusi to Pumpkin leaves, from sorghum to maize meal, from beef to wild game meat, the choices of food to eat within the African diet are well varied and provide adequate nutrition for health. This variety ensures that the body receives all the vital minerals and vitamins needed from general health and well being.