Fighting Inflammation With Food: African Versus Western Diets

Dietary shifts may trigger inflammation-related diseases in as little as two weeks, study finds.

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It’s common knowledge that the Western diet is linked to inflammation associated with chronic disease. What is less clear is how long it takes to see positive effects when switching from an inflammatory diet to a healthy one.

According to a new clinical trial published in Nature Medicine, significant anti-inflammatory benefits can appear quickly after switching from a Western to an African diet.

With implications for chronic disease, a healthy diet can act like medicine. But changing from a Western diet can seem daunting. Nutritionists offer tips on how to make and sustain the change.

Results of 2-Week Dietary Switch

In Africa, traditional diets are increasingly being replaced by Western diets because of various factors, such as urbanization and higher access to processed foods. There has also been a surge in noninfectious diseases, such as cardiovascular disease, Type 2 diabetes, and chronic inflammatory conditions. Could there be a connection between the two trends? The clinical trial sought to determine the effects of dietary change on health.

Researchers divided 77 healthy men from Tanzania into four groups. Some participants who usually ate a traditional African diet switched to the Western diet for two weeks, while others who usually followed a Western diet switched to the African diet. A third group drank a fermented beverage daily for one week that contained bananas and millet and a control group continued with its usual eating plans.

The Western diet in the trial included large amounts of meat, as well as pizza, pasta, white rice, fries, pancakes, white bread, and eggs. It also contained low amounts of fruits and vegetables.

In contrast, the traditional African diet consisted of green vegetables, plantains, legumes such as beans and peas, whole grains such as millet and sorghum, and root and tuber vegetables such as taro and cassava. The menu in the clinical trial followed the traditional diet of the Kilimanjaro region of Tanzania, featuring large amounts of fruits and vegetables along with brown rice, beans, fermented products, grains of millet and sorghum, and limited meat.

Researchers looked at blood inflammation markers, immune system function, and metabolic processes at baseline, after the two-week experiment, and again four weeks later.

Participants who switched to a Western diet showed higher levels of inflammatory proteins in their blood and increased activation of biological processes linked to noninfectious diseases such as heart disease and diabetes. Their immune cells also became less effective at responding to infection-causing microbes.

Conversely, participants who switched to the African diet or drank the fermented beverage largely experienced anti-inflammatory effects. Some of the benefits continued to manifest four weeks later, suggesting that short-term dietary changes can produce long-lasting results.

“Previous research has focused on other traditional diets, such as the Japanese or Mediterranean diet,” researcher Dr. Quirijn de Mast, an internal medicine physician from Radboud University Medical Center, said in a press statement.

“However, there is just as much to learn from traditional African diets, especially now, as lifestyles in many African regions are rapidly changing and lifestyle diseases are increasing. Africa’s rich diversity in traditional diets offers unique opportunities to gain valuable insights into how food influences health.”

Diet, Inflammation, and Disease

Healthy plant foods in the African diet are rich in fiber and bioactive compounds such as polyphenol antioxidants, both of which reduce inflammation. The diet also promotes a beneficial gut microbiome (community of microbes) composition and leads to improved immunity and metabolism, according to the clinical trial.

The authors speculated that the benefits of the diet likely stemmed from synergistic interactions among the foods and their compounds rather than from one particular food. Notably, these beneficial synergistic reactions are also observed with the Mediterranean diet. Synergy, in this case, means that the constituents in a variety of foods offer a greater benefit when eaten together than when eaten alone.

Alternatively, the Western diet is plentiful in calorie-dense processed foods, refined carbohydrates, salt, and saturated fat, all of which promote inflammation.

Chronic inflammation is a major driver of noninfectious diseases, including atherosclerosis and cancer, according to a review in StatPearls. Plaque buildup in arteries and immune responses triggered by malignant cells are both linked to inflammation-related damage.

Additionally, the inflammation produced from high amounts of sugar and refined grains in unhealthy diets increases blood sugar and triggers an increase in the sugar-regulating hormone insulin. This raises the risk of metabolic syndrome, a cluster of abnormalities linked to Type 2 diabetes and cardiovascular disease.

Eating a diet rich in anti-inflammatory foods not only reduces inflammation, but also decreases the detrimental physiological processes caused by an unhealthy diet, according to a review published in Biomedicines. A decrease in the detrimental processes can lower the risk of chronic disease.

“Thus, we can use diet not only for nourishment, but also as medicine,” the authors concluded.

Meal Ideas Inspired by the African Diet

Foods in the African diet can be combined to create tasty meals, Lauren Manaker, registered dietitian nutritionist, told The Epoch Times via email. She provided the following suggestions:

Breakfast Ideas

• Sweet Potato and Taro Hash: Pan-fry diced sweet potatoes and taro until golden brown, and season with cumin.
• Plantain Pancakes: Mash ripe plantains and mix with whole-grain flour, eggs, and a bit of nutmeg.
• Yogurt Parfait With Tropical Fruits: Layer plain Greek yogurt with sliced papaya, toasted coconut flakes, and a sprinkle of crushed peanuts or granola.

Lunch and Dinner Ideas

• Papaya and Avocado Salad: Toss diced papaya, creamy avocado slices, and red onions with lime juice, olive oil, and a pinch of cayenne. Top with crushed peanuts for protein and healthy fats.
• Mashed Cassava With Coconut Milk: Boil cassava until tender, then mash with coconut milk, a pinch of salt, and a hint of nutmeg.
• Teff and Vegetable Stew: Simmer teff—an African grain—with vegetables such as okra, sweet potatoes, and carrots. Add spices such as berbere, paprika, and cumin.
• Curried Lentils With Steamed Plantains: Cook lentils in a tomato-based curry sauce with turmeric, coriander, and cumin. Serve with steamed ripe plantains.
• Teff Veggie Patties: Combine cooked teff with grated carrots, zucchini, breadcrumbs, and your favorite spices. Form the mixture into patties and cook until golden brown on both sides. Serve with a side dish, such as the sautéed greens below.
• Sautéed Greens With Garlic and Ginger: Sauté fresh greens in olive oil with finely minced garlic and grated ginger. Finish with chili flakes and fresh lime juice.

Making the Shift to a Healthier Diet

While the above menu ideas use ingredients prominent in the African diet, such as taro and teff, you can make equally healthy dishes with common whole grains and vegetables found in the United States.

Making changes in your diet does not have to be intimidating, Vandana Sheth, registered dietitian nutritionist, told The Epoch Times in an email.

“The key is to start small and be consistent for them to have a big impact,” she said.

She suggested the following foods:

• Whole Grains: Choose millet, brown rice, quinoa, or teff instead of refined grains, such as white bread and white rice.
• Legume-Based Pasta: Use bean- or lentil-based pasta in place of regular pasta.
• Fresh Fruit Alternatives: Enjoy fruits such as berries, mangos, pears, and apples when you want a sweet treat instead of cake or cookies.
• Plant-Based Protein Swaps: Replace red or processed meats with beans, lentils, or mushrooms.
• Fermented Foods: Include options such as kimchi, yogurt, and tempeh to support gut health and digestion.
• Colorful Vegetables: Fill half your plate at meals with colorful veggies such as bell peppers, carrots, and leafy greens, and rotate them regularly for a broader antioxidant intake.
• Healthy Snacks: Reach for crunchy vegetables with a dip instead of chips or fries. Nuts, seeds, and unbuttered popcorn also make healthy snacks.

Working with a registered dietitian can help you create a personalized plan that fits your health goals, according to Sheth.

“When you make shifts in your diet gradually, you are more likely to find them enjoyable and sustainable,” she said.