Healthy Food in Africa: A Deep Dive into Traditional Diets and Modern Transitions

A healthy diet is essential for human wellbeing and environmental sustainability. Africa possesses diverse traditional food systems that are nutritionally rich and environmentally sustainable. However, modern dietary transitions and increasing reliance on imported and processed foods threaten the continent’s food sovereignty and public health. This article synthesizes existing literature on African traditional diets, comparisons with the Western diet, evolution of Africa’s food sources and dietary transitions and the implications of African diets on global health and sustainability.

Defining a Healthy Diet

The World Health Organization (WHO) defines a healthy diet as one which provides all the essential nutrients required by the human body to support an individual’s physical and mental wellbeing (1). The description of a healthy diet is deduced from the Food and Agriculture Organization (FAO) 1996 World Food Summit in Rome food security definition which stated that food security exists when all people, at all times, have physical and economic access to sufficient, safe and nutritious food that meets their dietary needs and food preferences for an active and healthy life (2, 3). A healthy diet consists of a variety of foods that deliver the essential carbohydrates, proteins, fats, vitamins, minerals, antioxidants and fiber while minimizing the intake of harmful substances such as excess sugars and salt, saturated fats and highly processed foods (4). A healthy diet emphasizes the adequate consumption of whole grains, plant and animal- based proteins, healthy fats, and water (5). Globally, the World Economic Forum (WEF) estimated that 3 billion people cannot afford a healthy diet (6, 7). The FAO shows that nearly three-quarters of the African population cannot afford a healthy diet and more than half cannot afford a nutrient adequate diet (8). The increasing food imports into Africa has worsened the situation and the resultant food importation bill is about $35 billion which is estimated to rise to $110 billion by 2025 (9). The high food prices, low income levels and some consumer preferences have been reported as major barriers to affording healthy diets in some African countries (10, 11). In some of the African countries like Angola, the cost of a healthy diet is as high as USD 4.5, in Sudan USD 4.3 and for both Nigeria and Guinea it is USD 4.1 (7). Households which cannot afford the least-cost healthy diet in their countries are likely facing some degree of food and nutritional insecurity and thus face the risk of child and adult malnutrition (12). The demand for food in Africa is increasing with the increase in population and the intensifying climate change impacts and thus improving the agricultural infrastructure will be crucial to produce affordable foods to the population (13, 14). The State of Food Security and Nutrition in the World, 2024 emphasizes the more innovative investments in agrifood systems to ensure that households can access and afford a healthy diet (15).

Methodology

The review methodology employed a narrative and scoping review to ensure a systematic and comprehensive approach to articles selection and data synthesis. A structured literature search was conducted from PubMed, Scopus, Web of Science and Google Scholar databases. A further search was conducted from the FAO repositories since they provide authoritative data on food composition, dietary transitions, food security and policy recommendations relevant to African traditional diets and their global implications. Foundational studies relevant to traditional African diets were also considered. The search was restricted to studies published between 2015 and 2024 to ensure the inclusion of recent empirical research. However, some papers published before 2015 that provided essential historical context relevant to understanding dietary transitions in Africa were included. Following recommended protocols for scoping reviews, at least two reviewers were involved in the abstract and full text screening of each article in order to minimize reporting bias (16). The database search resulted in 627 articles. After removing duplicates, 398 articles remained. The initial round of title and abstract screening yielded 125 eligible articles. A further round of full-text screening resulted in 96 original articles for inclusion in this review (Figure 2). Inclusion criteria: we considered peer-reviewed journal articles, government reports and policy documents published in English that specifically address African diets and nutrition. The review prioritized research articles that presented comparative analysis of African traditional diets with Western diets. Exclusion criteria: the review excluded articles that lacked primary data or were not systematic reviews of existing literature. The thematic data extraction and synthesis focused on the composition of the African traditional diet, historical dietary evolution, and shifts influenced by modernization and globalization. Comparisons between the African and Western diets were drawn to highlight their nutritional value, health impacts and environmental sustainability. The review also examined the challenges posed by modern dietary transitions. Additionally, it explored Africa’s contributions to global nutrition and sustainability through indigenous food systems and eco-friendly agricultural practices. Finally, the synthesis identified the solutions Africa offers to improve both local and global dietary health. The review included a total of 96 articles, categorized into six thematic areas based on their focus. Thirty-one articles examined the evolution of Africa’s food sources, outlining the past dietary trends and contemporary shifts. Twenty-three articles explored the composition, nutritional value and cultural significance of a typical African diet. Twenty-two articles covered the comparisons between the African diet and the Western diet. These articles provided insights into key differences in food sources, processing methods and health implications. The Western diet was analyzed in seven articles that primarily focused on its characteristics and associated health risks while eight articles discussed the challenges of modern diets.

Traditional African Diets: A Regional Overview

The traditional African diet varies widely across the African regions due to food production, consumption and cultural patterns. However, the African diet is generally characterized by reliance on starchy foods such as maize, millet, sorghum, cassava, and yams complemented by leafy vegetables, legumes, nuts, seeds and fruits (17).

Staple Foods and Key Components

The cereal based starchy foods made from maize, sorghum, millet and wheat are most consumed in the form of porridge, ugali (a stiff porridge made by mixing cornmeal with boiling water) and bread while the tubers are boiled, roasted or fried. The most widely consumed African indigenous green leafy vegetables include: amaranth (Amaranthus spp), spider plant (Cleome gynandra), jute mallow plant (Corchorus olitorius), pumpkin leaves (Cucurbita spp), African nightshade (Solanum spp), nettles (Urtica massaica) and cowpea (Vigna unguiculata) (18, 19, 101). The ALVs though underutilized have great nutritional and medicinal value to humans, for example jute mellow provides antioxidants to the body while other vegetables are rich in B1, B2, C, and carotenoids, and minerals (20, 21). Amaranthus is rich in carotenoids (9.0 ± 0.2 mg), vitamin C (43.0 ± 1.6 mg) and lutein (14.7 ± 0.8 mg) and Retinol Activity Equivalent (RAE −0.8 ± 0.02) when raw; these nutrients have anti-inflammatory role in the human body (22, 23). Some animal products such as fish, meat, fermented milk, poultry, beef and mutton and to a small extent game meat also dominate the African diet (24). However, these animal proteins are consumed less frequently in some areas due to economic or cultural reasons, and this makes the African diet naturally lower in fats (25, 99).

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Regional Variations

• West Africa: West African cuisine is majorly composed of rice, millet and sorghum as main staple foods which are served together with plenty of vegetables along with a variety of spices and seasonings for flavor (26). However, the increasing intake of dietary energy, fat, sugars and protein and low consumption of fruit and vegetables in West Africa represents a critical nutrition transition (27). The diet also consists of cassava and yams as the main staple tubers (28). Beans (Phaseolus vulgaris), black-eyed peas (Vigna unguiculata) and peanuts (Arachis hypogaea) also feature prominently as the main legumes in the West African diet. The significant sources of proteins in the West African diet includes dried or smoked, poultry, goat or beef (29). The diet depends on access to diverse food sources and is rich in complex carbohydrates, fiber and vitamins but it can sometimes be low in protein and essential micronutrients (30). A simple, spicy one-pot dish comprising, at its most basic form, rice, tomatoes, onions, and pepper and served with meat or fish. Best enjoyed with dodo(plantain). it's often served at Afrobeats parties and other festive gatherings. This is Jollof Rice (West Africa).
• Central Africa: The diet in Central Africa comprises diverse plant and animal products that reflect the region’s agricultural practices, geographical diversity and cultural traditions. These include cassava and other tubers such as yams and sweet potatoes, while the grains include millet, maize and sorghum. People also eat plantains as the main carbohydrate source (31). Some traditional staple vegetables include the dark green leafy vegetables such as amaranth and cassava leaves. The preparation of protein- rich legumes offers Central African populations an important protein source.
• East Africa: The East African diet is normally composed of high intakes of minimally processed foods and most of the foods are cooked through boiling, steaming and fermentation. The East African diet is dominated by cereals like maize, sorghum and millet, tubers and legumes-based food products (33). In addition, beans, peas and lentils are important sources of protein while vegetables such as kale, spinach and other indigenous green leafy vegetables such as amaranth, jute mallow, cowpea and pumpkin leaves are rich sources of vitamins and minerals in the diet. Uganda has a unique cuisine of bananas and plantains which are consumed as either boiled, roasted or fried and ebinyebwa (Ugandan groundnut stew) (34). Most protein in the East African region comes from fish, poultry, beef or goat but it is sparingly consumed in some areas because of the high cost of purchase (35). Fruits include mangoes, oranges, pineapples and papayas, and dairy products are usually obtained from the pastoral communities, particularly in Kenya and Tanzania. This is a well-loved dish called NYAMA NA IRIO, (Kenya). Although it has many variations, it is made of mashed-up potatoes, peas, beans, corn and onion and often served with spiced roasted meat to make a delicious dish called nyama na irio. A Simple, healthy, and comforting dish.
• Southern Africa: Traditional and novel food interweave the typical Southern Africa diet citing the region’s culture (37). The staples in the Southern Africa region are based on maize and sorghum. Meat barbecues originating from beef, lamb, chicken and pork among others are commonly consumed in this region (38). They also take different vegetables such as pumpkins, potatoes, spinach and cabbages. The traditional diets include legumes and indigenous leafy greens such as amaranth leaves, spider plant, cowpea leaves, and African nightshade. The increased trend towards the Western way of living has resulted in a change in diet in the Southern Africa Region due to the influence of urbanization and economic development (39).
• North Africa: The North African diet is characterized by a rich blend of flavors, ingredients and culinary traditions. Some products which can be considered staples include: couscous, semolina and bread from wheat or barley (41). Lentils (Lens culinaris) and chickpeas (Cicer arietinum L.) are the most widely consumed legumes which are accompanied by tomatoes, eggplants, peppers and others with animal protein. Most of the commonly consumed meats are lamb, chicken and beef while seafood is usually found in the coastal regions. Majority of the foods identified for preparation are cooked with olive oil and spices including cumin, coriander and saffron among others. Dairy products are also important food components. Some of the fruits include date fruits, figs and citrus which are usually eaten as snacks or dessert.

Fermented Foods and Gut Health

Some traditional fermented foods as injera from Ethiopia [made from teff (Eragrostis tef), a tiny, gluten-free grain native to the Horn of Africa], contain natural sources of probiotically active substances that influence the state of gut microbiota (42-44).

Historical Evolution of African Food Systems

Historically, during the pre-colonial period, African food systems were highly localized, built around native crops cultivation, foraging for wild plants, hunting and pastoralism (45). Communities relied on traditional methods of farming, where both crop cultivation and animal husbandry were integral parts of their food systems (109). Smallholder farmers grew resilient crops like millet, sorghum, cassava, yams, and green leafy vegetables, while raising livestock such as cattle, goats, sheep, and poultry (46). Foods and medicines were also sourced from the wild and included honey, fruits, birds and game meat. These practices ensured that Africa fed herself with a balanced diet of nutrient-rich plant and animal foods. Food production in Africa remained at subsistence level and the farming system was based on shifting cultivation and bush fallow farming. Under these practices, soil fertility was maintained by opening fresh cultivation ground thereby allowing the most recently cultivated land to rejuvenate (18). Farmers applied organic manure once in a while and chemical fertilizers were not even known. Likewise, animal production was by pastoralism where herders migrated from one area to another in search of pasture land usually after every rain season (107). The combination of crops and livestock allowed healthy diets and diversified nutrition. The crops provided carbohydrates, vitamins and fiber, while animals offered essential proteins, fats, and micronutrients which are key for optimal nutrition status.

Dietary Transitions and the Rise of Westernized Diets

Dietary transitions toward Westernized diets have led to increased consumption of processed foods thus contributing to rising rates of obesity and non-communicable diseases. The increasing intake of dietary energy, fat, sugars and protein and low consumption of fruit and vegetables in West Africa represents a critical nutrition transition (27). The increased trend towards the Western way of living has resulted in a change in diet in the Southern Africa Region due to the influence of urbanization and economic development (39).

Africa's Contribution to Global Health and Sustainability

Africa’s indigenous foods, such as sorghum, millet, teff, amaranth, and baobab, are gaining global recognition for their health benefits. Africa’s traditional food systems provide valuable insights into healthy and sustainable diets. Promoting indigenous African foods and preserving traditional dietary practices can enhance global food security and nutrition.

Healthy Diets for Africa (HD4A) Project

Healthy Diets for Africa (HD4A) is a six-year EU-funded project, operating in 8 Africa countries: Benin, Cameroun, Côte d’Ivoire, Ghana, Kenya, Liberia, Nigeria, and Uganda, through 21 consortium partners. The project is based on the central hypothesis that diversification of the food system helps to combat all forms of malnutrition while minimizing its environmental footprint. Organised into 10 work packages (WPs), the project aims to monitor dietary diversity in these eight African countries representing different regions and develop target group-specific metrics to measure the diversity of the food system and its health outcomes. A production-oriented cluster of the project will explore environmentally sustainable options to diversity food production that specifically address the nutritional requirements identified for the target populations. These efforts will be linked with a consumption-oriented cluster exploring the consumer acceptance, food safety, and nutritional health effects of diet diversification options. The best solutions that contribute to healthy diets via diversification while also promoting environmental health will be upscaled via a network of food system stakeholders in target countries. CERFAM leads the implementation Work package (WP) #9, which focuses on “Politicies and Communication”, with support from Africa Rice Center (AfricaRice), Manobi and IITA. WP #9 focuses on mapping, improving, and monitoring changes in policy and engagement promoting healthy diets, with 7 deliverables.

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Tips for Eating Healthier the African Way

• Flavor your meals with more spices and less salt.
• Eat larger portions of vegetables. Try different vegetables in different ways and see what you like!
• Try different meats or less meat.
• Add more rice and beans to your diet.
• Cook one-pot dinners with a mix of tubers, rice, beans, and vegetables to make tasty bowls or mash.
• Try fruit for dessert. Fresh, frozen, or canned.
• Make water more appetizing.

Heart-Healthy African Foods

Several African foods and vegetables have been shown to keep heart healthy and working at its best. Some help lower blood pressure, while others help contain inflammation while building healthy heart muscles and strength and keeping cholesterol and other bad fats at bay.

1. Avocados: Avocados are grown extensively in Kenya, Tanzania and South Africa. They are also a good source of various other nutrients like vitamins, minerals, antioxidants, flavonoids, carotenoids, dietary fibers, and essential fatty acids, etc. Avocados can be eaten fresh, used as a spread in place of butter, or added as cubes to salad, oats, cooked black eye bean chili and a variety of other heart healthy African dishes.
2. Legumes: Chick peas, brown beans, black eyed peas and numerous other legumes abound all over Africa and are a top-notch source of protein for heart muscle as well as soluble fiber -- the kind of fiber that lowers “bad” LDL cholesterol. Buy and cook the fresh legumes and not the pre-cooked, canned beans. Most of these canned products contain high salt content that can raise your blood pressure.
3. Berries: Several varieties of berries that abound in Africa are loaded with polyphenols -- antioxidants that mop up damage-causing free radicals in the body. Options: Any berries -- Strawberries, blueberries, blackberries.
4. Cocoa: Cocoa, prepared as the natural cocoa powder or dark chocolate is rich in flavonoids, which can help relax blood vessels thereby lowering blood pressure and prevent blood clots. It also acts as an antioxidant, which can keep “bad” cholesterol from sticking to artery walls.
5. Nuts: Nibbling on 150 gm or nearly half a tea-cup full of different varieties of nuts each week most likely cuts your risk of heart disease in half. Peanuts, walnuts and other legume nuts common in Africa have lots of “good” fats and consuming these high monounsaturated fat containing nuts in place of saturated fats (such as butter), helps to cut levels of “bad” cholesterol (LDL) while raising the “good” cholesterol (HDL). While walnuts are also a good source of omega-3 fats that are different from the omega-3s obtained from fish, peanuts are good sources of heart healthy protein, carbohydrates, dietary fiber, minerals and vitamins.
6. Whole Grains: Whole oats/oatmeal, Whole wheat, Whole-grain corn, Brown rice, Whole-grain barley, Cracked wheat, Millet, Quinoa, Sorghum are varieties of oats that abound all over Africa. Oats have a type of fiber (called beta-glucan) that lowers LDL cholesterol.
7. Red Grapes: Red grapes grown in South Africa and used in making red wines are known to have resveratrol, which helps keep platelets in blood from sticking together. This is why wines are touted for their heart health advantages over other types of alcohol.
8. Fish: Many varieties of ocean-going fish that abound in Africa’s territorial and deep sea waters are top choices for consumption towards healthy heart because they are rich in omega-3 fatty acids. Omega-3s have anti-blood clotting effect, so they keep blood flowing well. As may be affordable, aim for at least two servings of oily fresh fish per week. A serving is about 100 gm.
9. Red Palm Oil: Red palm oil, a stable of West Africa has been credited with providing protection against heart disease. But different studies have presented mixed reviews regarding the heart health benefits of palm oil. While some have called it the African equivalent of olive oil, because of its known lowering of “bad” LDL cholesterol while increasing “good” HDL cholesterol, others have challenged this notion.
10. Dairy Products: Yogurts and goat milk cheese are dairy products that are high in potassium and little or no saturated fat. These products helps to improve heart muscle strength and lower your cholesterol respectively. Other options: Most African fruits and vegetables have potassium in addition to other vitamins and minerals.

The African Heritage Diet Pyramid

The African Heritage Diet Pyramid is based on the culinary traditions of the African Diaspora: Africa, the Caribbean, parts of South America and the American South. Scientific research shows eating traditional diets like the African Heritage Diet can help lower your risk of heart disease, high blood pressure and stroke.

Key Components of the African Heritage Diet

• Black Beans and Brown Rice: A staple pair throughout the African diaspora (and the rest of the world), beans and rice can be enjoyed separately or together to round out any meal.
• Black-Eyed Peas and Okra Stew: This savory recipe has roots across the Atlantic, originating in Ghana and traveling to the crock pots of southern cuisine.
• Chicken Yassa: Searing or grilling the chicken and caramelizing the onions brings a smokey-sweet flavor to this Senegalese favorite.
• Flash-Cooked Dandelion Greens: Although eating an abundance of fruits and vegetables is recommended for any balanced diet, green leafy vegetables, in particular - such as spinach, kale, Swiss chard, dandelion and mustard greens - are at the heart of the African Heritage Diet. Greens are also associated with decreased risk of developing cardiovascular disease.
• Efo Riro with Peanuts: Africa is home to a wide variety of greens dishes, including Efo Riro. This dish originated in Nigeria, specifically from the Yoruba tribe, where the name “efo riro” translates to “mixed greens”.
• Suya-Spiced Salmon: Suya typically refers to the skewers of grilled meats sold by street vendors across West Africa.
• Maple Walnut Teff Porridge: In addition to providing plenty of fiber, whole grains contain a range of heart-loving vitamins and minerals. Teff is a whole grain that has been cultivated in Ethiopia for nearly 3,000 years. Small and packing a sweet toasted flavor, it makes for a wonderful porridge.
• Kenyan Vegetable Mashed Potatoes: “Mashes” - mashed combinations of potatoes, sweet potatoes, grains and other tubers - are a popular food staple found throughout Africa and provide lots of vitamins and minerals.

As you delve into African Heritage Diet meals, remember that one dish will not magically lead to heart health - rather, it’s a matter of incorporating a diverse range of whole foods into your diet.

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