A new study suggests a traditional "African" diet — think whole grains, legumes, fermented veggies — might be even healthier than the Mediterranean diet.
But let’s be clear: just because something is healthy somewhere else doesn’t mean it’s automatically the right fit for your family.

What people eat is only part of the story

Diets like the African¹ or Mediterranean diet don’t work because of one “superfood” or a magic combination of foods. It's much more complicated than that.

It's part of their culture, yes. But it's also been influenced by history, geography, access, and - sometimes - necessity. And, these diets - be they Okinawan or Nicoyan - often work because of their shared culture, daily rhythms, tight-knit community, and core values.

Things like:

• Eating with others
• Cooking from scratch
• Making meals predictable but flexible
• Tasting things again and again and again

In other words, they’re habits, not hacks.

So, what actually works for families?

You don’t need to eat like an Italian nonna or a Tanzanian farmer to raise healthy kids. While you can certain learn from them - and take inspiration from these diets and ways of life - there are lots of different ways to be healthy.

What you do need:
- Clear food values
- A plan that fits your family’s life
- Willingness to start small
- The long view — it’s not about the broccoli today, it’s about the habit of tasting tomorrow

In my house, I create food goals that gave me some flexibility and space to make mistakes and try new things without feeling like I was failing to live up to ONE particular set of standards.

Some of our food goals include:
- Be willing to try new foods (even when we don't want to!)
- Eat a variety of foods (over time)
- Tune into hunger and fullness cues
- Know where food comes from (generally speaking)

Here’s where to start

Don’t just follow the headlines because you think you should. Follow what’s working — or not working — in your kitchen.

When you see headlines that claim to revolutionize your life, your eating, or your health. Pause and ask yourself some key questions:

• What’s feeling easy right now - what's working really well already?

• What’s stressing us out - where are your pain points and might this new claim/diet/hack help that?

• What matters most TO ME when it comes to food/mealtimes/health and does this help me get closer to that?

Then, let that guide you. Not someone else’s trend.

One more thing...

If millet sounds interesting? Try it! But if that’s not realistic tonight, don't worry. Try again! Want to incorporate more fermented foods after reading about the Chagga people's diet? Great! But if fermented foods are new to you find a gentle way in - maybe toast some sourdough. Or offer pickles.

Start where you are. Use what you have.
That’s what makes a food culture sustainable.

Bottom line:
Don’t mimic someone else’s food plan. Build one that reflects your family’s values. That’s the healthiest “diet” of all.

Additional Resources

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Reference

¹Temba, G.S., Pecht, T., Kullaya, V.I. et al. Immune and metabolic effects of African heritage diets versus Western diets in men: a randomized controlled trial. Nat Med(2025). https://doi.org/10.1038/s41591-025-03602-0