Food As Medicine Doctors Prescribe Food as Medicine

As more people are embracing the idea of food as medicine, more doctors, researchers, and nutritionists are becoming more convinced that healthy and natural food alternatives are the key to good health. This is against the background that according to researchers, “about one out of every two deaths in most countries of the world, from heart diseases, stroke and type 2 diabetes is linked to a poor diet”. That’s 1,000 deaths everyday” 

However, experts are convinced that there is a huge evidence thathealthy diets are more effective in the control and management of most chronic diseases such as the above; so, this reality has seen many health care providers change their routine of handing over prescription drugs to prescribing the wholesome fruits and vegetables to prevent these culprit diseases. Most doctors go the extra mile of directing patients to programmes that provide healthy foods, nutrition education.

It is true that eating healthy can be a challenge and at times viewed as expensive and time consuming, but if we can reduce our choices to local alternatives here, we shall go a long way to achieving our healthy objectives. For instance, beans is said to be a very good source of plant protein and part of the health benefits include reducing cholesterol, decreasing blood sugar levels and increasing healthy gut bacteria. We are blessed here with so many local varieties that are quite nutritious, like the ewa oloyin (black eyed beans), akidi (cowpea) kidney beans (poor man’s meat, ewa kidirin) and olotu to mention but a few. All the varieties of beans are said to be very high in fiber and as such can help slow the absorption of sugar into the blood and therefore reduce blood sugar levels, so most diabetic patients can benefit from the consumption. There is no need to insist on the foreign and exotic alternatives like lentils or chickpeas

Instead of going for quinoa, go for acha (Digitaria exilis) that is a super food grown locally here in Nigeria and most West African countries like the Gambia. Apart from its low glycemic index and low sugar, acha is said to be very high in nutritional value, a good source of fibers and phytonutrients and contains methionine and cysteine two amino acids crucial to human survival. These two amino acids are said to be lacking in other grains like rice, wheat, maize and other cereals. Further claim is that it is beneficial to diabetics, gluten-free, prevents obesity and constipation, and is also heart healthy.

Tamba or Finger millet is another super food grown locally here. It is a good substitute for heavy and high glycemic carbohydrates, excellent source of the B vitamins which plays a huge role in brain function and healthy cell division.  It is said that the potassium found in finger millet can help keep the  kidneys and heart function properly. “Potassium also helps your nerves transmit signals, which allows your brain and your muscles to work together smoothly”. Research also shows that Finger dietary contains fiber that can control bad cholesterol while raising the good one. High cholesterol levels are said to be one of the biggest risk factors for heart disease conditions, so consuming finger millet regularly may go a long way in ensuring heart health much more than the statins.

I am quite sure that most people have heard of Mediterranean diet which has been touted to be the best eating pattern especially if one is getting older or is battling with some chronic disease conditions. Truth of the matter is that we do not really have to wait to be ailed by these illnesses before we start eating healthy. Mediterranean simply means plant-based eating regimen that incorporates whole grains, healthy oil, fruits vegetables legumes, nuts herbs and spices with animal proteins, preferably fish, consumed in very minute quantities.

The healthy oil especially from fish and avocado are good sources of omega 3 -fatty acids. Cocoanut, soya bean and palm oil are also very good sources of healthy nutrients but to be consumed sparingly. Bottom line here is to replace the margarine and butter with the healthier options.

However, we do not have to go the Mediterranean to maintain the diet routine. Again, look for the alternatives here, it does not have to be salmon, but bonga fish can do, cherry tomatoes can be substituted with our local species here, simply wash up properly, cut and make it look pleasant. 

Talking about nuts and seeds, we have ground nuts (moderation) tiger nuts (very good source of fiber), Cashew nuts, wall nuts, coconuts, Ukwa (bread fruits) pumpkin seeds, sesame seeds and many local varieties. We also have so many vegetable and fruit options to choose from like the garden eggs, garden egg leaves, ugu leaves, pumpkin leaves, spinach, and a host of others. Furthermore, vegetables like kale, cabbage, cauliflower. broccoli and other cruciferous vegetables are now grown in Nigeria. These vegetables are said to be low in calories, rich in folate, vitamins C, K and fiber are also good sources of phytonutrients that may lower inflammation and reduce the threat of cancer. They also aid weight loss and it is recommended that they should be consumed at least three servings a week

Though no portion is specified for any of the food options, it is advisable for all food types to be eaten in moderation. For instance, fish should be taken at least twice weekly and other animal proteins of poultry, eggs, and dairy (cheese or yogurt) in smaller portions either daily or a few times a week. Red meat should be limited to a few times per month.

Do not forget to add bitters to your diet whether Mediterranean or not, for cleansing and effective bile production to aid digestion. Learn to make water your preferred drink while jettisoning alcohol and carbonated beverages while allowing very moderate wine consumption, preferably a glass a day for women and two for men, if you must drink.

Alternatively, you can brew your own drink with hibiscus flower, zobo. The flower, which is said to contain anthocyanins, can lower blood pressure, and can also be infused as herbal tea. “Hibiscus tea has a greater anti-hypertensive effect than blueberries, and steeples of the flower are dried and made into a tea drink, which has a tart cranberry taste”,