Nourishing Our Roots: A Guide to Healthy Eating in Black African and Caribbean Communities

On the 24^th October 2024, the Government published a report called Recipe for health: a plan to fix our broken food system outlining the impact of challenges with food insecurity, poor nutrition, diet and gut related health issues We know statistically diet-related health issues e.g. obesity is most prevalent in people from the global majority based especially those from with black African, black Caribbean descent in the UK. Traditionally, gut health conditions e.g. inflammatory bowel disease, colon cancer were in lower rates in those for black African and Caribbean heritage in the 1980s (Source), however the prevalence is rising in the 2000s (Source)

Increasingly research has shown that rural Africans who consumed a Western-style diet produced more bile acid—a risk factor for colon cancer—and experienced a decrease in the diversity of healthy gut bacteria (Source). Also, Western-style diets have been implicated in triggering inflammatory bowel disease activity (Source). There is a growing awareness of the importance of eating whole foods, reducing sugar and avoiding ultra processed foods. However, no matter the social media platform it is confusing to know what is good for you.

The Challenge: Balancing Culture and Health

Growing up in a Caribbean household, I remember the aroma of well-seasoned chicken and a pack cupboard of every herb and marinade available. The sizzle of onions in the pan, flames of hot pepper sauce laced and the rich scent of Bajan (Barbadian) seasoning – these weren’t just smells, they were the essence of our culture. But as I grew older, I learned that some of our beloved traditional dishes, while delicious, weren’t always nutritionally balanced.

What are the common food groups in a traditional African-Caribbean diet?

Many of us are told that our cultural food traditions are not healthy but it would appear that the alternatives are not much healthier either. In this article we take a fact or fiction approach to demystifying all the conflicting messages so you can honour your heritage and improve your health at the same time, starting with food that I grew up on.

For those who are of black African and Caribbean heritage our traditional diet is complex due to foods being introduced into our culture through colonialism. After a recent trip to the Museum of Ethnography at the UNESCO Singapore Botanical Gardens, I learnt that breadfruit, sugar cane, rice and jackfruit – common Caribbean staples are not traditionally from the region but from East Asia.

It led me to wonder what is a traditional African-Caribbean diet comprised which in part is a difficult question to answer given history, range of cultures and climate differences across the African continent and Caribbean region. However, through some extensive reading the following foods came up:

Here’s a detailed comparison table of a traditional African diet and Caribbean diet, highlighting their similarities and differences.

Category	Traditional African Diet	Traditional Caribbean Diet
Staple Grains & Starches	Millet, sorghum, teff, fonio, maize, cassava, yams, plantains, fufu	Rice (white/brown), ground provisions (yams, cassava, breadfruit, green bananas, plantains), cornmeal
Legumes & Beans	Black-eyed peas, cowpeas, lentils, groundnuts (peanuts)	Red kidney beans, pigeon peas, black beans, chickpeas, lentils
Vegetables	Okra, spinach, bitter leaf, collard greens, pumpkin, eggplant, African nightshade	Callaloo, okra, pumpkin, cabbage, chayote (christophene), tomatoes, onions
Fruits	Mangoes, bananas, pawpaw (papaya), guava, baobab, soursop, tamarind, dates	Mangoes, papayas, guavas, soursop, bananas, pineapples, coconuts, avocado
Protein Sources	Freshwater fish, dried fish, bush meat, goat, chicken, beef, termites, locusts	Saltfish, fresh fish (snapper, grouper), shrimp, crab, conch, goat, chicken, duck
Fats & Oils	Palm oil, shea butter, groundnut oil, coconut oil	Coconut oil, avocado, olive oil, nuts, seeds
Dairy	Minimal (fermented dairy like kefir, maas, nono)	Limited (some use of condensed milk, evaporated milk in cooking)
Herbs & Spices	Ginger, garlic, turmeric, African basil, cayenne, nutmeg, cloves, black pepper	Thyme, allspice (pimento), garlic, ginger, Scotch bonnet pepper, cinnamon, cloves
Traditional Dishes	Jollof rice, fufu & soup, egusi soup, injera & wot, sukuma wiki, banku & tilapia	Rice & peas, ackee & saltfish, callaloo, curry goat, doubles, green fig & saltfish, breadfruit & fried fish
Cooking Methods	Boiling, steaming, roasting, grilling, stewing, fermenting	Boiling, steaming, roasting, frying, stewing, grilling
Health Benefits	High in fibre, plant-based nutrients, healthy fats, lean proteins, and fermented foods for gut health	Rich in fibre, antioxidants, lean proteins, tropical fruits, and healthy fats from coconut & avocado

Both diets are highly nutrient-dense, but modern influences (fast food, processed ingredients, refined sugar) have led to rising health issues in the general population is leading to diabetes, high blood pressure and obesity – with a higher prevalence among those of black African-Caribbean descent living in urban areas. It is important to note that genetics and lifestyle play a role. A return to traditional eating patterns can help improve health outcomes.

What are some simple healthy substitutes for Black African & Caribbean People?

To eat more traditional foods and reduce the risk of obesity & high blood pressure, here are easy food swaps that maintain cultural authenticity while improving health.

1. Swap Processed Grains for Whole & Traditional Grains

❌ Avoid: White rice, white bread, pasta, instant oats
✅ Eat Instead:
✔ Brown rice or wild rice instead of white rice
✔ Fonio, millet, sorghum instead of processed grains
✔ Quinoa or bulgur instead of white couscous

Why? Whole grains have more fibre, which helps regulate blood sugar and keeps you full longer.

2. Replace Refined Carbs with Fibre-Rich Starches

❌ Avoid: White flour products, fries, processed snacks
✅ Eat Instead:
✔ Boiled, grilled, or roasted plantains instead of fried plantains
✔ Sweet potato, yam, or cassava instead of refined flour products
✔ Breadfruit or green banana instead of white potatoes
✔ Whole cornmeal porridge instead of sugary instant cereals

Why? These starchy foods provide slow-releasing energy and reduce sugar spikes.

3. Reduce Red Meat & Processed Meats

❌ Avoid: Processed meats (sausages, corned beef, bacon), fatty cuts of beef, mutton
✅ Eat Instead:
✔ Fish (grilled, stewed, or baked) instead of fried or processed meats
✔ Goat or chicken (skinless & lean cuts) instead of fatty meats
✔ Legumes (beans, lentils, pigeon peas) as a protein source

Why? Leaner proteins and plant-based proteins help reduce the risk of heart disease.

4. Choose Healthier Cooking Oils & Fats

❌ Avoid: Processed vegetable oils (canola, sunflower), margarine, lard
✅ Eat Instead:
✔ Coconut oil or avocado oil instead of vegetable oils
✔ Olive oil for salads and cooking instead of margarine
✔ Shea butter or groundnut oil (used in moderation) instead of trans fats

Why? Healthy fats improve cholesterol levels and support heart health

5. Cut Back on Salt & Artificial Seasonings

❌ Avoid: Processed seasonings (seasoning cubes, season-all, MSG-heavy mixes)
✅ Eat Instead:
✔ Fresh herbs & spices (thyme, pimento, garlic, ginger, turmeric, basil) instead of seasoning cubes
✔ Coconut milk & lime juice instead of excessive salt
✔ Sea salt or pink Himalayan salt (in moderation) instead of regular table salt

Why? Reducing sodium intake helps prevent high blood pressure.

6. Replace Sugary Drinks with Natural Hydration

❌ Avoid: Fizzy drinks, sugary fruit juices, energy drinks, processed juices
✅ Drink Instead:
✔ Coconut water (unsweetened) instead of sports drinks
✔ Homemade sorrel/hibiscus tea (without excess sugar) instead of sugary fruit punch
✔ Ginger, turmeric, or mint tea instead of artificially flavored drinks
✔ Water with lemon or lime instead of soda

Why? Reducing sugar intake lowers the risk of obesity and diabetes.

7. Bake or Grill Instead of Frying

❌ Avoid: Deep-fried foods (fried dumplings, fried chicken, fried fish)
✅ Cook Instead:
✔ Grilled or roasted fish/meat instead of fried versions
✔ Baked plantains instead of fried plantains
✔ Steamed or sautéed vegetables instead of fried vegetables

Why? Reducing fried food intake helps maintain a healthy weight and supports heart health.

---

8. Control Portion Sizes & Eat More Fibre

❌ Avoid: Overloading plates with large portions of starches and fried foods
✅ Try Instead:
✔ Use a smaller plate to control portions
✔ Fill half the plate with vegetables using the African and Caribbean Eatwell Guide from the Diverse Nutrition Association
✔ Eat slowly and stop when full

Why? Proper portion sizes help prevent overeating and weight gain.

Final Tips for a Healthier diet

This is for information only and not a substitute for medical advice or dietary advice given by a registered Dietitian. If you require tailored dietary advice, please visit your GP or The Association of UK Dieticians for a private dietitian or Diverse Nutrition Association for a private dietician from an African and Caribbean background . To check your dietitian is registered check www.hcpc-uk.org.