Soul food, a cherished tradition with profound historical significance, graces the tables of many Black American families, particularly in the Southern United States. This culinary heritage, born out of necessity during the slavery era when our forefathers had little or nothing on the family menu, has evolved into a symbol of Black culture. Although November is Diabetes Awareness Month, we must pay attention to the food we eat on the other months as well.
It’s more than just a meal that nourishes the body; it’s a connection to our past, a testament to our resilience, and a celebration of our unique cultural identity.
However, the increasing rise in cases of diabetes among the Black community has caused us to wonder whether soul food is to blame for diabetes.
A few days ago, I discovered through a Center for Disease Control (CDC) paper from January of this year that 12.1% of Black Americans suffer from diabetes. What came as a surprise to me was that when I compared this value with that of non-Hispanic whites, it was 4.7% higher!
Is our soul food to blame for diabetes? This question popped into my heart, and I suspect many community members may have asked it. In a few minutes, I will share some shocking discoveries with you. Stay with me.
Soul Food: The True Nutritional Reality
In trying to understand the actual nutritional value of soul food, I stumbled upon a publication in the National Library of Medicine. The researchers said that our diet plays a role in the cause of diabetes, specifically processed carbohydrates and saturated fats. According to findings from the District Medical Group, these classes of foods increase the risk of type 2 diabetes by a whopping 21%.
But does soul food, which we hold so dear, contain processed carbohydrates and saturated fats?
Unfortunately, yes! Soul food commonly includes chicken, pork, fish, corn, beans, peas, greens, rice, and sweet potatoes. And yes, the ingredients may vary from place to place. But here’s the good news: these ingredients are inherently nutritious. Therefore, the potential for soul food to be a healthy, nourishing part of our diet is not lost.
It’s not the soul food itself that’s the problem, but rather how we’ve come to prepare it in recent years.
As seen in a 2022 publication of the American Osteopathic Association written by Dr. Alexander Ford, a Black man with a vast knowledge of nutrition, soul food used to be healthy. Sadly, American modifications over the years have made it harmful. So clearly, the issue is not the cuisine itself, but how it is prepared and consumed.
You may not know this, but we have a lot of Americanized soul food, and the real value of the cuisine has been lost. Traditionally, soul food is believed to have originated from West Africa. Sorghum and millet are cereals indigenous to the region. Where did the rice come from?
Also, our ancestors ate soul food occasionally, mostly on Sundays or special occasions. But today, it has become a daily or frequent cuisine in many of our homes.
What can we do about these unhealthy adaptations?
How to Make Soul Food Healthy Again
As I mentioned earlier, soul food is not the problem, but how we prepare and consume it. Some ingredients used in preparing it today were not originally part of the renowned dish enjoyed by our forefathers.
The good news is that we don’t need to give up soul food; with some modification, we can still enjoy this dish that is deeply rooted in our culture. For example, according to the National Library of Medicine, eating white rice increases the risk of type 2 diabetes by 17%. However, eating brown rice reduces this risk by 11%. So, if we can replace white rice with brown rice, we can still enjoy our traditional meals without the fear of diabetes.
Here are some simple things we should do:
1. Stop frying.
Our ancestors didn’t have the luxury of frying food. They made their bread with firewood and charcoal. Let’s stop frying and start baking or grilling fish and chicken. It will reduce calories and help reduce fats.
2. Use alternative meat.
Pork meat was a necessity in traditional soups. Today, we can remove pork meat with its heavy fat and replace it with proteins containing far less fat, such as chicken and turkey. When I smoke my turkey, I get a similar flavor without the fear of getting saturated fats from pork.
3. Prepare with more vegetables.
Prepare soul food with more vegetables to make it healthier. No family meal is complete without vegetables. Salads, roasted vegetables, or sautéed greens give my family the necessary vitamins, and I have taught my children to enjoy them.
4. Go for natural sugar.
For dessert, go for natural sugars like honey, dates, and maple syrup. Instead of factory-made fruit juice, prepare yours at home from fresh fruits.
5. Limit intake.
The saying “too much of everything is bad” rings true. If you have a family history of diabetes, you must watch the quantity of your soul food intake. I encourage you to eat more veggies than calorie food.
Soul food, passed on from generation to generation, has connected not just families but Black communities. It reminds us of our roots; I am very proud of this heritage. Although it isn’t the sole cause of diabetes, particular ingredients and preparation methods can increase its risk, mostly when eaten out of proportion.
My Brothas and Sistahs, we should not blame soul food for our ill health; instead, we should adapt it to meet our health needs. We can still enjoy the healthy version of this generational cuisine and leave a mouth-watering recipe for generations to come, as our fathers did.
Elevate Black Health recommends that you monitor your blood sugar levels and consider a half-day fast to regulate high readings. These proactive steps will help keep you healthy so you live a longer and more fulfilled life.
To learn more, visit these sites:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4295827
https://www.dmgaz.org/food-risk-diabetes
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4295827
