Many of us have heard of the Mediterranean Diet, but do you know about the African Heritage Diet? For Black History Month, Vetri Community Partnership is sharing a bit more about this way of eating—and how it can benefit your health.
The African Heritage Diet is based on the culinary traditions of the African Diaspora: Africa, the Caribbean, parts of South America, and the American South. This diet is plant-forward and includes lots of veggies and leafy greens, fresh fruit, roots and tubers, nuts and peanuts, beans, and staple whole grain foods like rice, barley, and teff grain.
Traditional approaches to eating open a world of options for ingredients, recipes, and cuisine that support a nutritious diet beyond the Mediterranean Diet. New research points to the impact of other cultural models of eating, including the African Heritage Diet, which has been associated with positive behavior changes, including an increase in the consumption of fruits and veggies, and improved health outcomes like decreased blood pressure.
Adapting aspects of the African Heritage Diet in modern times can help support your health needs, especially if you are dealing with chronic illnesses like diabetes and heart disease.
Finally, all heritage diets center and celebrate foods that are culturally important. When people eat foods that they love, that are meaningful to them, and that they are comfortable preparing, they are more likely to benefit from their nutritional impact. Check out some recipes that use nutritious and flavorful ingredients central to the African Heritage Diet, like this Caribbean-Style Bean Stew, Black-Eyed Pea Salad, and Misir Wot.
A note: The featured image for this post is the African Heritage Diet Food Pyramid from Oldways. You can learn more about Oldways and get other resources on heritage diets at their website here.
