Colombia, a land of vibrant culture and breathtaking landscapes, also boasts a rich and diverse culinary tradition. Colombian food is a reflection of its history, with influences from indigenous, Spanish, and African cultures. This creates a unique and flavorful experience. But with such a diverse cuisine, how does it fare in terms of health? This article explores the landscape of healthy food in Colombia, highlighting nutritious options, addressing nutritional challenges, and showcasing recent policy changes aimed at promoting healthier eating habits.
The Bounty of Colombian Ingredients
Colombia's diverse geography provides a wealth of fresh and wholesome ingredients.
- Staples: Corn, beans, and rice form the foundation of many Colombian dishes, providing essential carbohydrates, protein, and fiber.
- Tropical Fruits: Mangoes, guavas, and passion fruit are abundant and offer a wealth of vitamins, antioxidants, and fiber. These fruits are often enjoyed fresh or in juices.
- Andean Products: The Andes region contributes protein-rich options such as lean meats, quinoa, and dairy products.
Traditional Dishes: A Balancing Act
While Colombian cuisine is undeniably delicious, some traditional dishes can be quite hearty and require mindful consumption.
- Bandeja Paisa: This "Paisa platter" is a substantial meal. Focus on the lean protein sources like grilled chicken or fish. Bandeja Paisa consists of ingredients, like rice, beans, avocado, eggs, ground beef, chicharrón (pork belly), and fried plantains. This traditional dish is especially common in the regions of Antioquia and Medellin.
- Ajiaco: This traditional chicken soup includes potatoes, corn, capers, and a special herb called Guasca. While delicious, the traditional recipe often uses heavy cream, which can be adjusted for a healthier version.
- Patacones: These twice-fried plantains are a popular side dish or snack. Due to their frying method, they are high in fat and should be consumed in moderation.
Healthy Colombian Food Options
Surprisingly, alongside the fried and processed options, Colombia offers a range of nutritious and relatively healthy dishes.
- Bandeja Paisa (with modifications): While traditionally heavy, this dish can be a nutritious option if you focus on lean protein and moderate portions of the other components.
- Sancocho: This flavorful soup features corn, plantains, yucca, and potatoes combined with meat. It is a hearty and comforting dish packed with nutrients.
- Frutas Frescas: "Fresh fruits" are an integral part of Colombian cuisine. The country's tropical location provides a wide variety of delicious and nutritious fruits.
- Arepas: While often served with cheese or fried, arepas can be a healthy option when cooked simply and served with avocado or salsa. When arepas is cooked this way, it becomes a nutritious and delicious meal that is full of protein and fiber from the corn.
- Ajiaco: A chicken soup that includes potatoes, corn, capers, and a special herb called Guasca.
Nutritional Challenges in Colombia
Despite the availability of healthy ingredients and dishes, Colombia faces nutritional challenges, including both undernourishment and obesity.
Read also: Healthy food access with Highmark Wholecare explained.
- Malnutrition: According to the Survey of the Nutritional Situation in Colombia, ENSIN in 2010, a significant percentage of children under 5 years of age presented height gain delay, indicating long-term nutritional deficiencies. Iron deficiency and Vitamin A deficiency were also prevalent in young children. Women of childbearing age and pregnant women were also at risk of undernourishment, with deficiencies in iron and vitamin B12.
- Overweight and Obesity: The ENSIN survey also revealed that a concerning number of children and adults were overweight or obese. This indicates a shift towards diets high in calories, processed foods, and unhealthy fats.
- Dietary Habits: The survey also highlighted concerning dietary habits, such as limited consumption of dairy, meat, fruits, and vegetables, and high consumption of fast food and high-calorie foods.
Addressing Nutritional Challenges: Policy Changes
Recognizing the growing burden of disease related to poor nutrition, Colombia has taken steps to promote healthier eating habits through policy changes.
- Tax on Sugar-Sweetened Beverages and Ultra-Processed Products: Beginning November 1, 2023, Colombia will tax all ultra-processed sugary drinks, including carbonated beverages, fruit drinks, energy drinks, and more. Ultra-processed food categories subject to taxation include milk products with added sugar, sausages, chocolates, snacks, and more. The following beverages are exempt: plain water, 100% fruit or vegetable juices, and infant formula.
- Front-of-Package Warning Labels: The Ministry of Health issued a resolution to enforce a new regulation to include octagonal front-of-package warning labels on foods high in sugar, sodium, trans fats, fats, and with any sweeteners.
These policies focus on ultra-processed products, which are defined as industrially manufactured ready-to-eat foods. These products contain low nutritional value and have high levels of sugar, sodium and fat and other additives.
Impact of Policy Changes
These policy wins come after six years of efforts by the Global Health Advocacy Incubator’s (GHAI) Colombian partners who advocated tirelessly for them while facing significant industry interference during the policymaking process. GHAI provided technical assistance to Colombian partners on advocacy, research, legal, and communications strategy to advocate for policy-makers to support food policies, to mobilize civil society support and to counter industry tactics.
Recommendations for a Healthier Colombia
To further improve the nutritional landscape in Colombia, the following recommendations are crucial:
- Promote healthy eating habits: Prevention strategies should include individual persons and their families, improve educational, employment, social and hospital setting, and should take into account risk measurement methods and nutritional diagnosis, healthy eating habits, physical activity and health.
- Focus on vulnerable populations: Emphasis should be placed on programs that encourage proper nutrition of women in child bearing age, pregnancy and lactation, promote exclusive breastfeeding up to 6 months of life, and stress the importance of proper introduction of complementary feeding the first two years of life.
- Improve access to specialists: Therefore, it should be improved the opportunity to see the specialists, develop educational programmes through health personnel, who are aware of the problem and are trained in the field of prevention of diseases, both for the individual and for the family.
- Promote physical activity: Encourage regular physical activity for all age groups to combat sedentary lifestyles and improve overall health.
Read also: Healthy Eating on the Run
Read also: Mobile Dining Revolution