Reverse Eating Process: A Pathway to Healthier Living in Nigeria

As the world grapples with rising health issues, Nigeria is no exception. The introduction of ultra-processed foods from Western diets has contributed to the increasing prevalence of non-communicable diseases such as diabetes, obesity, and hypertension. By looking at traditional eating patterns and their recent transformation, we can begin to understand how we can reverse some of these health crises and look forward to a healthier, more sustainable future. One crucial way to improve dietary health is through “reverse eating,” or consuming meals starting with fiber, followed by protein, then fat and carbohydrates.

The Reverse Eating Process: Fiber First, Carbs Last

The order in which we consume foods can influence blood sugar levels, insulin response, and overall metabolic health. Eating fiber first, followed by protein, then fat, and lastly carbohydrates, has been shown to significantly reduce post-meal blood glucose spikes. This is critical because when carbohydrates are consumed first or in large amounts, the body’s insulin response is heightened, often leading to insulin resistance over time.

In Nigeria, where traditional meals such as rice, yams, and fufu are carb-heavy, this shift could bring substantial benefits. Rather than loading up on carbs at the beginning of a meal, prioritizing fiber-rich vegetables and protein can slow digestion and blunt the insulin response. Over time, this approach can help combat the rise in type 2 diabetes and obesity.

Dietary Patterns in Nigerian Homes

In Nigerian homes today, carbohydrates dominate children’s diets, with parents often packing meals full of rice, yam, or pasta while limiting the portion of protein. This practice neglects the importance of protein in a child’s development, particularly for growth and muscle formation. Protein should be a central part of every meal, especially for children, as it supports growth, brain development, and immune function.

The Biblical Insight: God’s Feeding of the Israelites

In the Bible, God fed the Israelites in the wilderness with manna by day and quail by night (Exodus 16). This story provides valuable insight into nutrition and energy needs. During the day, manna, which was carbohydrate-rich, gave the Israelites the energy needed for their long journey on foot. Carbohydrates are quickly metabolized into glucose, fueling physical activities like walking and hiking. At night, God provided quail, a source of protein, to replenish and repair muscles. Protein plays a vital role in muscle recovery after intense physical activities.

This Biblical approach mirrors the science of meal timing today—carbohydrates for energy during periods of activity and protein for recovery and rebuilding at the end of the day. Note this was peculiar to their situation at that time.

The Impact of Ultra-Processed Foods in Nigeria

The infiltration of ultra-processed foods into the Nigerian diet has had devastating health consequences. These foods, characterized by high levels of refined sugars, unhealthy fats, and additives, are designed to be convenient and hyper-palatable but offer little nutritional value. They contribute to rapid spikes in blood sugar, which, over time, increase the risk of insulin resistance and other metabolic disorders.

In the past, Nigerians primarily consumed minimally processed and whole foods like fresh vegetables, beans, and lean proteins such as fish and poultry. However, with the growing influence of the Western diet, ultra-processed foods like sugary beverages, fast food, and packaged snacks have become more common. The result has been an increase in health conditions linked to poor diet, including hypertension and cardiovascular diseases.

The Dangers of Ultra-Processed Foods

Ultra-processed foods, which include items like sugary drinks, packaged snacks, and refined carbohydrates, have become staples in modern diets across the globe, including Nigeria. These foods are often high in added sugars, unhealthy fats, and artificial additives, with little to no nutritional value. Their consumption has serious health implications, contributing to the rise in obesity, diabetes, cardiovascular diseases, and even certain cancers. Here are the key dangers associated with overconsumption of ultra-processed foods:

1. Increased Risk of Obesity and Weight Gain:
   • High in Empty Calories: Ultra-processed foods are calorie-dense but nutrient-poor. They provide excessive amounts of energy, primarily from refined sugars and fats, but lack essential vitamins, minerals, and fiber. This leads to overeating, weight gain, and increased risk of obesity.
   • Addictive Nature: These foods are engineered to be hyper-palatable, which makes them difficult to resist. Their high sugar and fat content triggers pleasure centers in the brain, causing cravings and overeating.
2. Elevated Risk of Type 2 Diabetes and Insulin Resistance:
   • Refined Sugars and Carbohydrates: Ultra-processed foods typically have a high glycemic index, meaning they cause rapid spikes in blood sugar levels. Over time, this constant blood sugar elevation leads to insulin resistance, a key factor in the development of type 2 diabetes.
   • Low in Fiber: These foods lack the fiber that helps regulate blood sugar levels, leading to quicker absorption of glucose into the bloodstream and a higher risk of metabolic disorders.
3. Heart Disease and Hypertension:
   • High Sodium Content: Many processed foods are loaded with salt, which can elevate blood pressure and contribute to hypertension, a major risk factor for heart disease.
   • Trans Fats and Unhealthy Oils: Ultra-processed foods often contain trans fats and refined oils, which raise levels of LDL (“bad”) cholesterol and lower HDL (“good”) cholesterol, increasing the risk of cardiovascular disease.
4. Poor Digestive Health:
   • Lack of Fiber: Dietary fiber is essential for good digestive health, but ultra-processed foods are typically low in fiber. A fiber-deficient diet can lead to constipation, bloating, and increased risk of digestive disorders such as irritable bowel syndrome (IBS).
   • Gut Microbiome Disruption: Processed foods, particularly those high in sugars and low in nutrients, can disrupt the balance of beneficial bacteria in the gut, leading to poor gut health and associated issues like inflammation and weakened immune function.
5. Increased Risk of Cancer:
   • Chemical Additives: Many ultra-processed foods contain artificial preservatives, colorants, and flavor enhancers that have been linked to cancer. Additionally, the frequent consumption of highly processed meats (e.g., sausages, hot dogs) has been classified as carcinogenic by the World Health Organization (WHO).
   • Lack of Protective Nutrients: These foods are often devoid of antioxidants and phytonutrients that protect against cellular damage, which increases the likelihood of cancer development.
6. Negative Impact on Mental Health:
   • Mood Swings and Depression: High consumption of ultra-processed foods has been linked to mood disorders such as depression and anxiety. Refined sugars can cause rapid spikes and crashes in blood sugar levels, which affect energy and mood stability.
   • Cognitive Decline: Over time, diets high in processed foods may impair brain function and increase the risk of cognitive decline and neurodegenerative diseases.
7. Disruption of Hormonal Balance:
   • Endocrine Disruptors: Many processed foods are packaged in materials containing endocrine-disrupting chemicals like bisphenol A (BPA), which can interfere with hormonal regulation and increase the risk of reproductive health issues, obesity, and even certain cancers.

The Impact of Ultra-Processed Foods in Nigeria

The influx of ultra-processed foods into Nigerian diets has introduced a host of health issues. These foods are typically low in fiber, high in sugar, refined carbohydrates, and unhealthy fats. They are designed for convenience, often leading to overconsumption due to their addictive flavor profiles and low nutritional value.

Here’s how common ultra-processed foods originate and how they’ve been stripped of their natural nutritional content:

• White Rice: Originally, rice is coated in bran, which is rich in fiber, vitamins, and minerals. However, the processing of rice removes this outer bran layer, leaving white rice with significantly lower fiber content, turning it into a high-glycemic food that can spike blood sugar levels.
• Apple Juice: While whole apples are a good source of fiber and vitamins, the juicing process strips away the fiber, leaving mostly sugar and water. Drinking apple juice results in quick sugar absorption, causing a spike in blood glucose levels, which is less ideal than consuming a whole apple.
• White Bread: Made from refined flour, white bread is a common processed food that is stripped of its bran and germ, which contain fiber and nutrients. This makes white bread a high-glycemic food, contributing to rapid spikes in blood sugar and insulin levels.
• Sugary Cereals: These are heavily processed to remove fiber, and manufacturers add sugars and artificial flavors to make them appealing, often marketed toward children. Their consumption leads to energy crashes and increases the risk of childhood obesity and diabetes.
• Sugary Beverages and Snacks: Sodas, juices, and packaged snacks like cookies and cakes contain added sugars, unhealthy fats, and little to no fiber. These contribute to rapid blood sugar spikes, obesity, and insulin resistance.

The Dangers of Excess Sugar Consumption

Excess sugar consumption is a growing issue across all age groups in Nigeria, contributing to the rapid rise of lifestyle-related diseases. Here’s a breakdown of how high sugar intake affects various age groups:

Too much sugar overwhelms the liver, leads to fat storage, and raises blood sugar levels. Over time, the body’s insulin response becomes less effective, leading to insulin resistance. Children are particularly vulnerable to the impact of high sugar intake, and reducing their sugar consumption early can prevent health problems later in life.

Importance of Fiber and Protein in Meals

Fiber and protein are essential macronutrients that help regulate blood sugar levels and support metabolic health.

1. Fiber: Soluble fiber, found in foods like vegetables, beans, and whole grains, slows the absorption of sugar into the bloodstream. This reduces blood sugar spikes after meals, helping to prevent insulin resistance. Fiber also promotes satiety, aiding in weight management by reducing overeating.
2. Protein: Protein is crucial for muscle growth, repair, and overall body function. It also plays a significant role in stabilizing blood sugar levels by slowing the digestion of carbohydrates when consumed together. In the Nigerian context, traditional meals like beans, okra, and fish provide rich sources of protein, but these are often consumed after the bulk of the carbohydrates, which leads to suboptimal blood sugar control.

Cultural Shift Needed: Traditionally, in many Nigerian households, protein-rich foods like chicken or meat are eaten last, and consuming them first can be seen as rude or “gluttonous.” This belief has deep cultural roots but needs to evolve in the face of rising health issues. Shifting this mindset to prioritize protein early in meals can foster better eating habits, particularly for children and young adults.

Marching into a Sustainable World by 2030

To achieve the United Nations’ Sustainable Development Goals (SDGs) by 2030, particularly in health and nutrition, Nigeria must return to its roots of consuming minimally processed, whole foods. This shift involves:

• Reducing dependence on ultra-processed foods: Encouraging the production and consumption of local, fresh, and unprocessed foods.
• Education on sustainable eating habits: Raising awareness of how food choices affect long-term health.
• Support for local farmers: Promoting the growth of vegetables, legumes, and protein-rich crops that can contribute to a healthy, sustainable diet.

Conclusion: Low-Glycemic Nigerian Foods

To help manage blood sugar levels and improve overall health, here’s a list of low-glycemic Nigerian foods:

• Beans (all varieties)
• Vegetables: Ugwu (pumpkin leaves), spinach, bitterleaf
• Unripe plantain
• Nuts: Groundnuts, cashews
• Fish and lean meats
• Okra
• Avocado

By prioritizing these foods and following the reverse eating process, Nigerians can combat the rise of lifestyle diseases and foster a healthier, more sustainable future.