“You are what you eat” is a very popular saying among nutritionists. I wish to comment on the article that appeared in the ZimEye online news publication of February 28 2016.
Contrary to the assertion that sadza is linked to diabetes, it is my belief that sadza is not the problem but one of a number of factors that all add up to deterioration in the well-being of fellow Zimbabweans and the high incidence of diabetics in Zimbabwe. It is therefore an incomplete argument to ask Zimbabweans to consider sadza as the cause of diabetes and under performance of schoolchildren. Sadza is rightfully the staple food for most African and Caribbean cultures for both historical and cultural reasons.
Although prevention is better than cure, with the rise in persons afflicted by diabetes in Zimbabwe and globally, it is important to focus on how to deal with the condition by making a few changes to one’s lifestyle without abandoning sadza.
Although prevention is better than cure, with the rise in persons afflicted by diabetes in Zimbabwe and globally, it is important to focus on how to deal with the condition by making a few changes to one’s lifestyle without abandoning sadza.
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| Diabetes: Sadza Poison and Health Claims False |
Portion Size
It is a proven fact that diabetics need to control the portion sizes of food they consume especially starchy food like Sadza, potatoes and rice. Whole grains and unrefined mealie meal is better than refined mealie meal which has been stripped of all nutrients and is considered empty calories.
Diabetics are encouraged to eat small several meals a day and avoid hunger pangs.
Essential Vitamins and Minerals
A good balanced diet for both adults and children should include the essential vitamins and minerals which in Zimbabwe, can be sourced from easily accessible and affordable foods to provide one with a daily requirement of protein, starch, fat, fruits, whole grains, water and vegetables. In looking at the universal list of essential vitamins and minerals, these are available in one form or another in Zimbabwe. These essential nutrients can be found in simple common foods like nuts, legumes, leafy green vegetables, dark green leafy vegetables, sweet potatoes, tomatoes, spinach, black tea, eggs, milk, bananas, liver, avocado, cereals, watermelon, wild loquats (mazhanje), mopani worms (madora), termites (ishwa), mangoes, Papaya, ginger, bitter greens like (runi) and other wild fruits and vegetables. In these hard times when most families are struggling to feed their families, it is critical that we go back to basics and adopt the traditional ways of feeding ourselves. This will assist in preventing ailments like high blood pressure and diabetes. The key word is improvising and using local products based on their availability, accessibility, affordability and appropriateness.
Raw Food
Although Zimbabweans are open to eating raw vegetables in the form of lettuce, cabbage (coleslaw) for those that can afford mayonnaise and other ingredients needed and to snack on raw carrots, it may not be practical to include raw food in one’s diet every day. Moreover, some individuals are unable to properly digest raw food leading to all kinds of digestive issues. Certain foods are best cooked without depleting them of the vital nutrients.
Sugar and Salt
The excessive consumption of salt and sugar also contributes significantly to the rise in diabetic cases in Zimbabwe and elsewhere. I am amazed at the amount of added salt or sodium in spices and artificial flavorings. By international standards, these products should be taken off the shelf since they are “killing” people. Soft drinks are another culprit in increased risk to developing diabetes and other preventable ailments. The best way is to cook foods using natural fresh food enhancement products like onions, garlic, tomatoes and peanut butter that also are good for one’s health. This does not mean ditching salt and sugar altogether but as with everything else, it must be used in moderation. There is no reason why Zimbabweans cannot make their own homemade drinks from ginger, watermelon where possible and in this way control the amount of sugar consumed. Lacto or the home made version for instance, is great for digestive health. In the West they call it kefir. Kefir has become very popular in developed countries and yet it is derived from sour milk that Zimbabweans have consumed with their sadza since time immemorial.
National Food Policy
A number of countries have come up with a national food policy that recognizes the rich history of foods and the introduction of other previously unfamiliar but popular foodstuffs and finding a workable balance so that everyone’s taste is considered with an overall objective of influencing peoples’ choices in food for good nutrition and well-being. Education is key and a culture of self-sufficiency where both rural and urban residents are encouraged and supported in growing their own vegetables and planting fruit trees. There are already many community initiatives in both the rural and urban areas of Zimbabwe that are focused on empowering individuals to grow their own produce. These projects usually expand to include other beneficial activities that grow strong resilient communities.
Conclusion
While fully acknowledging the worrisome increase in cases of diabetes in Zimbabwe and most other developing countries mainly because of the adoption of Western practices, the real issue is that sadza is to focus more on prevention by using local and familiar foodstuffs and traditional practices that have been tested and proven. In the West Indies for instance, fresh diced okra (derere) is added to sadza making it more nutritious than on its own. The dish is called cou cou and is eaten with fish, green vegetables, beef or chicken stew.
Our people should be cautioned against foods that come in boxes and cans but instead embrace our traditional eating habits that kept communities well-nourished and health. Breakfast is the most important meal of the day, more so for school-going children, pregnant women and those with a compromised immune system. The focus should be on whole foods to attain maximum benefit.
It is important to note that the West is shying away from processed foods and empty calories and adopting the sustainable healthy habits and eating practices of other nations. This has been prompted by the realization of the link between excessive consumption of starch, sugar and salt in its processed forms and diabetes. In North America, some adventurous individuals have started serving edible insects as part of their menu. There is opportunity for Zimbabweans to promote mopani worms and termites globally as high protein foods.
It is a proven fact that diabetics need to control the portion sizes of food they consume especially starchy food like Sadza, potatoes and rice. Whole grains and unrefined mealie meal is better than refined mealie meal which has been stripped of all nutrients and is considered empty calories.
Diabetics are encouraged to eat small several meals a day and avoid hunger pangs.
Essential Vitamins and Minerals
A good balanced diet for both adults and children should include the essential vitamins and minerals which in Zimbabwe, can be sourced from easily accessible and affordable foods to provide one with a daily requirement of protein, starch, fat, fruits, whole grains, water and vegetables. In looking at the universal list of essential vitamins and minerals, these are available in one form or another in Zimbabwe. These essential nutrients can be found in simple common foods like nuts, legumes, leafy green vegetables, dark green leafy vegetables, sweet potatoes, tomatoes, spinach, black tea, eggs, milk, bananas, liver, avocado, cereals, watermelon, wild loquats (mazhanje), mopani worms (madora), termites (ishwa), mangoes, Papaya, ginger, bitter greens like (runi) and other wild fruits and vegetables. In these hard times when most families are struggling to feed their families, it is critical that we go back to basics and adopt the traditional ways of feeding ourselves. This will assist in preventing ailments like high blood pressure and diabetes. The key word is improvising and using local products based on their availability, accessibility, affordability and appropriateness.
Raw Food
Although Zimbabweans are open to eating raw vegetables in the form of lettuce, cabbage (coleslaw) for those that can afford mayonnaise and other ingredients needed and to snack on raw carrots, it may not be practical to include raw food in one’s diet every day. Moreover, some individuals are unable to properly digest raw food leading to all kinds of digestive issues. Certain foods are best cooked without depleting them of the vital nutrients.
Sugar and Salt
The excessive consumption of salt and sugar also contributes significantly to the rise in diabetic cases in Zimbabwe and elsewhere. I am amazed at the amount of added salt or sodium in spices and artificial flavorings. By international standards, these products should be taken off the shelf since they are “killing” people. Soft drinks are another culprit in increased risk to developing diabetes and other preventable ailments. The best way is to cook foods using natural fresh food enhancement products like onions, garlic, tomatoes and peanut butter that also are good for one’s health. This does not mean ditching salt and sugar altogether but as with everything else, it must be used in moderation. There is no reason why Zimbabweans cannot make their own homemade drinks from ginger, watermelon where possible and in this way control the amount of sugar consumed. Lacto or the home made version for instance, is great for digestive health. In the West they call it kefir. Kefir has become very popular in developed countries and yet it is derived from sour milk that Zimbabweans have consumed with their sadza since time immemorial.
National Food Policy
A number of countries have come up with a national food policy that recognizes the rich history of foods and the introduction of other previously unfamiliar but popular foodstuffs and finding a workable balance so that everyone’s taste is considered with an overall objective of influencing peoples’ choices in food for good nutrition and well-being. Education is key and a culture of self-sufficiency where both rural and urban residents are encouraged and supported in growing their own vegetables and planting fruit trees. There are already many community initiatives in both the rural and urban areas of Zimbabwe that are focused on empowering individuals to grow their own produce. These projects usually expand to include other beneficial activities that grow strong resilient communities.
Conclusion
While fully acknowledging the worrisome increase in cases of diabetes in Zimbabwe and most other developing countries mainly because of the adoption of Western practices, the real issue is that sadza is to focus more on prevention by using local and familiar foodstuffs and traditional practices that have been tested and proven. In the West Indies for instance, fresh diced okra (derere) is added to sadza making it more nutritious than on its own. The dish is called cou cou and is eaten with fish, green vegetables, beef or chicken stew.
Our people should be cautioned against foods that come in boxes and cans but instead embrace our traditional eating habits that kept communities well-nourished and health. Breakfast is the most important meal of the day, more so for school-going children, pregnant women and those with a compromised immune system. The focus should be on whole foods to attain maximum benefit.
It is important to note that the West is shying away from processed foods and empty calories and adopting the sustainable healthy habits and eating practices of other nations. This has been prompted by the realization of the link between excessive consumption of starch, sugar and salt in its processed forms and diabetes. In North America, some adventurous individuals have started serving edible insects as part of their menu. There is opportunity for Zimbabweans to promote mopani worms and termites globally as high protein foods.
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