A traditional African diet is loaded with fresh fruits and vegetables and native African people have low risk of high blood pressure and heart disease. The African American diet is much different, and includes many fried and fatty foods. Marcellus A. Walker and Kenneth B. Singleton report in their book, "Natural Health for African Americans," that the typical African American diet can lead to inflammation, poor blood sugar control, cancer and heart disease. There are healthy foods included in the African American diet and eating more of these and less of the unhealthy ones will have benefits for you.
Vegetables
Many of the vegetables common in Southern cooking were introduced to the United States when African people were brought to the country as slaves. Vegetables are healthy African American foods that supply many key nutrients, including fiber and vitamin A. Two of the most common vegetables used in African American cooking are eggplant and okra, used in many traditional dishes. Other healthy vegetables in many African American diets include collard greens, onions and black-eyed peas.
Nuts
Eating nuts will add fiber, protein and vitamin E to your diet. Nuts are also high in unsaturated fats, which are healthier for you than saturated fats found in foods like red meat and full-fat dairy products. Peanuts are common in African American cuisine and supply 2.3 g of fiber in a 1-oz. serving. Peanuts also contain several key nutrients, including protein, potassium, magnesium, vitamin E and niacin. Another nut common in the African American diet is the kola nut. Kola nuts are also high in protein and fiber and supply vitamin E, as well.
Grains
African American cuisine includes many different grains, which increase your intake of fiber, vitamins and minerals such as iron. Grits is one of the most common grains and can be quite healthy if you choose an enriched version made from yellow corn. A 1-cup serving of grits will provide you with 1.5 g of fiber as well as almost 3 g of protein. Grits also contain iron and magnesium. Another common grain food is cornbread. Cornbread contains fiber, protein, folic acid and vitamin A. Rice and hominy are additional healthy grains that are common in African American diets.
Protein Foods
Foods that contain protein are an important component of the African American diet and there are many healthy choices. Beans are a staple in this type of cuisine and supply several grams of protein in each 1/2-cup serving, as well as fiber and iron. Lean ham is another high-protein food that is low in saturated fat and also supplies some iron and zinc. Chicken is another nutritious protein source if is lean white breast meat. Chicken and dumplings is a popular preparation method in the African American diet.
References
- "Natural Health for African Americans"; Marcellus A. Walker and Kenneth B. Singleton; 1999
- "The African-American Heritage Cookbook"; Carolyn Quick Tillery; 1996
- USDA Nutrient Database: Nutrient Data Laboratory
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