Ditch the Mediterranean: This East African Diet May Be the Secret to Better Health

While the Mediterranean diet is popular among nutrition experts, a recent study indicates that adhering to a locally-based eating pattern common in certain regions of East Africa might also hold significant benefits for overall well-being.

The recent research, encompassing 77 participants who were all males, was released in the journal journal Nature Medicine , concentrating on the dietary habits of the Chagga people, inhabitants of northern Tanzania residing at the foot of Mount Kilimanjaro.

It boasts an abundance of plants and fibers, with plenty of whole grains, legumes, and leafy greens included.

Over a period of two weeks, males residing in countryside regions, who typically adhered to their conventional eating habits, transitioned to a Western-style regimen abundant with processed foods Along with salt, items like sausages, white bread, and fried chicken are included.

In the meantime, urban males who followed a more Western diet either adopted traditional foods for two weeks or incorporated Mbege, a fermented banana beverage containing 1 to 3 percent alcohol, into their meals for one week.

The research team subsequently assessed inflammation-linked indicators in the participants' blood and also examined alterations in their intestinal microorganisms.

They discovered that transitioning from a traditional diet to a Western one increased inflammation—but substituting a Western diet with traditional foods or consuming Mbege decreased this inflammation. Inflammation is linked to various health problems such as heart disease, type 2 diabetes, and autoimmune disorders.

Some of these changes were still apparent a month after the experiment, the study found.

The findings indicate that maintaining conventional eating habits in Sub-Saharan Africa—and embracing comparable dietary patterns elsewhere—might aid in lowering individuals' susceptibility to chronic ailments associated with inflammation.

"The food we consume significantly affects our immune and metabolic systems," said Dr. Quirijn de Mast, the study’s lead author and an associate professor at Radboud University Medical Center in the Netherlands, during an interview with Health.

He noted that surprisingly, many of these effects actually lasted.

Diversity in diet

The researchers indicated that the advantages of the Chagga people’s dietary habits probably stem from how their main food items work together, not just because of one so-called "superfood." This mirrors the approach of the Mediterranean diet, which focuses on fruits, vegetables, olive oil, along with modest quantities of fish and dairy products.

"It’s likely not just one factor,” de Mast explained. “I believe it’s the overall diet.”

At the same time, the fermentation process seems to enhance banana beverage Mbege with microorganisms and chemicals beneficial for digestion; however, the scientists cautioned that the potential health advantages of this drink must be balanced against its alcoholic content and risks of contamination.

For those aiming to include the advantages of Mbege, de Mast suggests consuming a wider variety of fermented foods.

Significantly, these findings may not be applicable to the entire East African region. The study pointed out that Tanzania alone has over 100 tribes, each possessing distinct dietary practices.

The researchers urged for additional investigations into how different traditional African diets impact individuals' health, particularly since global nutritional recommendations often fail to account for regional variations in cuisine, cultural practices, and genetic factors.

Timing is crucial. With the swift urbanization of sub-Saharan Africa, diets have shifted and physical activity levels have declined, leading to an increase in obesity and associated health issues in the area.

"These traditional diets and their variety truly warrant greater recognition before they vanish, as I believe we can gain significant insights from them," de Mast stated.