Nigerian Foods and Herbs for Combating Metabolic Syndrome

According to the mentor of a key member of the 7 Diet Plan team, “We are what we eat and what we eat defines us”. This statement is as powerful as it can get and a testament to what we see happening around us on a daily basis.

Why eat yourself to sickness when you have the option of eating your way to a healthier you. Okay, enough of the pep talk. Let us get down to the topic of today, which is to talk about Nigerian foods and herbs for combating metabolic syndrome.

Metabolic Syndrome is a growing health concern globally, including in Nigeria. This condition, characterized by a cluster of risk factors, significantly increases the likelihood of developing cardiovascular disease, type 2 diabetes, excessive weight, some cancers and other serious health issues.

As a naturopathic dietician that is passionate about the healing power of food, I aim here today to provide a comprehensive guide on understanding metabolic syndrome, its potential complications, and how traditional Nigerian foods and herbs can save the day.

What is Metabolic Syndrome?

Metabolic syndrome is a collection of metabolic abnormalities that occur in our body together, heightening the risk of avoidable potentially terminal diseases. Although not cast in stone, metabolic syndrome usually come with the following baggage:

1. Abdominal Obesity: Excess fat around the stomach and abdomen.
2. High Blood Pressure: Elevated blood pressure levels.
3. High Blood Sugar Levels: Elevated fasting glucose levels or insulin resistance.
4. High Triglycerides: Increased levels of triglycerides in the blood.
5. Low HDL Cholesterol: Reduced levels of high-density lipoprotein (good) cholesterol.

According to National Cholesterol Education Program’s Adult Treatment Panel III, the Diagnostic Criteria are:

• Presence of three or more of the following:
  • Waist circumference ≥ 40 inches (102 cm) in men or ≥ 35 inches (88 cm) in women.
  • Triglycerides ≥ 150 mg/dL (1.7 mmol/L).
  • HDL Cholesterol < 40 mg/dL (1.0 mmol/L) in men or < 50 mg/dL (1.3 mmol/L) in women.
  • Blood Pressure ≥ 130/85 mm Hg.
  • Fasting Glucose ≥ 100 mg/dL (5.6 mmol/L).

Reference: National Heart, Lung, and Blood Institute

Consequences of Untreated Metabolic Syndrome

If metabolic syndrome remains unmanaged, it can lead to several severe health conditions, including:

• Cardiovascular Disease: Elevated risk of heart attacks and strokes.
• Type 2 Diabetes: Persistent insulin resistance can culminate in diabetes.
• Non-Alcoholic Fatty Liver Disease (NAFLD): Excess fat accumulation in the liver.
• Chronic Kidney Disease: Damage to kidneys due to hypertension and diabetes.
• Certain Cancers: Increased risk for colorectal and breast cancers.

Reference: American Heart Association

Nigerian Foods and Herbs for Managing Metabolic Syndrome

Incorporating traditional Nigerian foods and herbs into your diet can be a natural and effective strategy to manage metabolic syndrome. So, let us now talk about key foods and herbs, along with preparation methods, that support metabolic health.

1. Leafy Greens

Examples: Ugu (Fluted Pumpkin Leaves), Ewedu (Jute Leaves), Spinach.

Benefits:

• Rich in Fiber: Aids in weight management and improves insulin sensitivity.
• Antioxidants: Combat oxidative stress and inflammation.

Preparation:

• Ewedu Soup:
  • Ingredients: Ewedu leaves, locust beans (Iru), onions, garlic, pepper.
  • Method: Blend the ewedu leaves with water to achieve a smooth consistency. Boil with locust beans, onions, garlic, and pepper until it thickens. Serve with amala or your preferred swallow.

Reference: Journal of Food Science and Technology

2. Whole Grains

Examples: Brown Rice, Millet, Sorghum (Jowar).

Benefits:

• Low Glycemic Index: Helps maintain stable blood sugar levels.
• High Fiber Content: Promotes satiety and digestive health.

Preparation:

• Brown Rice Porridge:
  • Ingredients: Brown rice, water, a pinch of salt, and a drizzle of honey.
  • Method: Soak brown rice overnight. Cook with water until tender, then add salt and honey for taste. Serve with a side of steamed vegetables.

Reference: British Journal of Nutrition

3. Legumes and Beans

Examples: Black-eyed Peas, Kidney Beans, Lentils.

Benefits:

• High Protein and Fiber: Supports muscle maintenance and blood sugar control.
• Nutrient-Dense: Provide essential vitamins and minerals.

Preparation:

• Black-Eyed Peas Stew:
  • Ingredients: Black-eyed peas, tomatoes, onions, garlic, ginger, spices.
  • Method: Soak beans overnight. Cook with blended tomatoes, onions, garlic, and ginger until tender. Season with spices like cayenne pepper for an added metabolism boost.

Reference: Nutrients Journal

4. Nuts and Seeds

Examples: Groundnuts (Peanuts), Pumpkin Seeds, Flaxseeds.

Benefits:

• Healthy Fats: Improve cholesterol levels and reduce inflammation.
• Magnesium and Omega-3s: Enhance insulin sensitivity.

Preparation:

• Groundnut Salad:
  • Ingredients: Roasted groundnuts, chopped onions, tomatoes, cucumbers, and a squeeze of lemon.
  • Method: Mix all ingredients in a bowl. Season with salt and pepper to taste.

Reference: American Journal of Clinical Nutrition

5. Traditional Herbs

Examples: Bitter Leaf (Vernonia amygdalina), Moringa (Drumstick) Leaves, Ginger, Garlic.

Benefits:

• Anti-Inflammatory Properties: Reduce chronic inflammation associated with metabolic syndrome.
• Antioxidants: Protect against oxidative stress.

Preparation:

• Bitter Leaf Soup (Ewú):
  • Ingredients: Bitter leaves, stockfish, crayfish, palm oil, onions, and spices.
  • Method: Wash and soak bitter leaves to reduce bitterness. Blend with water to form a puree. Cook with stockfish, crayfish, palm oil, onions, and spices until well combined. Serve with fufu or your preferred starch.

Reference: Journal of Ethnopharmacology

Incorporating Nigerian Foods into a Metabolic Health Plan

Balanced Diet

• Vegetables: Incorporate leafy greens like Ugu and Ewedu in daily meals.
• Whole Grains: Replace refined grains with brown rice, millet, or sorghum.
• Protein Sources: Utilize legumes, beans, and lean meats such as fish.
• Healthy Fats: Include nuts, seeds, and oils like olive oil or groundnut oil in moderation.

Cooking Methods

• Steaming and Boiling: Retain nutrients by steaming vegetables and boiling grains.
• Grilling and Baking: Reduce the use of excessive oils by grilling meats and baking snacks.
• Minimize Frying: Limit fried foods to reduce unhealthy fat intake.

Portion Control

Size does matter in some instances. When it comes to our health, counting calories and control the portion that we eat is the foundation of therapeutic lifestyle.

• Mindful Eating: Be aware of portion sizes to prevent overeating.
• Regular Meals: Maintain consistent meal times to stabilize blood sugar levels.

Hydration

• Water Intake: Ensure adequate hydration with water, herbal teas, and infused water.
• Limit Sugary Beverages: Avoid drinks high in sugar that can spike blood glucose levels.

Traditional Nigerian Herbs and Their Benefits

1. Moringa (Drumstick) Leaves

• Benefits: High in vitamins A, C, and E; antioxidants; anti-inflammatory properties.
• Usage: Add to soups, stews, and smoothies.

2. Bitter Leaf (Vernonia amygdalina)

• Benefits: Contains compounds that improve insulin sensitivity and lower blood sugar.
• Usage: Prepare as a soup or blend into juices.

3. Ginger

• Benefits: Anti-inflammatory and can aid in weight management.
• Usage: Add to teas, soups, and stews.

4. Garlic

• Benefits: Lowers cholesterol and blood pressure.
• Usage: Use as a seasoning in various dishes.

Lifestyle Recommendations to Help Manage Metabolic Syndrome

In addition to dietary changes, incorporating the following lifestyle habits can enhance metabolic health:

• Regular Physical Activity: The human body is built for activities, therefore, starts misbehaving when not put to the intended use. Aim for at least 150 minutes of moderate exercise per week. Speak with a professional to determine the level and intensity of the regular exercise.
• Stress Management: Almost all major serious illnesses have one link or the other to stress. For example, high stress level is responsible for increased cortisol. Practice yoga, meditation, or engage in hobbies to reduce stress.
• Adequate Sleep: Even machines have the required number of downtimes to cool off before continuing with their routine operations, why would anyone think that a living thing like humans will not need adequate rest. Ensure 7-9 hours of quality sleep each night.
• Avoid Smoking and Limit Alcohol: Manufacturers of tobacco would not include a strong warning on the package of their products if Reduce risk factors associated with metabolic syndrome.

Conclusion

Metabolic syndrome is a multifaceted condition with significant implications for individual and public health. By embracing traditional Nigerian foods and herbs, individuals can manage and potentially reverse metabolic syndrome through natural and culturally relevant dietary practices. Combining these dietary strategies with a healthy lifestyle can significantly improve overall metabolic health and reduce the risk of associated diseases.

Note: While dietary and lifestyle changes are powerful tools in managing metabolic syndrome, it is essential to consult with healthcare professionals for personalized medical advice and treatment plans.

References

1. National Heart, Lung, and Blood Institute. (n.d.). Metabolic Syndrome.
2. American Heart Association. (n.d.). Metabolic Syndrome.
3. Journal of Food Science and Technology. (2019). Nutritional and therapeutic benefits of traditional Nigerian leafy vegetables.
4. British Journal of Nutrition. (2019). Whole grain consumption and its impact on metabolic health.
5. Nutrients Journal. (2019). Legumes and their role in metabolic health.
6. Journal of Ethnopharmacology. (2014). Traditional Nigerian herbs and their health benefits.
7. Frontiers in Pharmacology. (2018). Medicinal properties of Nigerian herbs.

By integrating traditional Nigerian foods and herbs into your diet, you can take proactive steps toward managing metabolic syndrome naturally and effectively. Embrace these time-honored dietary practices to enhance your metabolic health and overall well-being.