Foods that raised us: Have our eating habits betrayed their goodness?
Ghanaian foods do more than nourish the body; they reflect who we are as a people.
From the warmth of well-stirred pots of soup to the rich aromas of their accompaniments, our meals carry enduring stories of home and heritage.
The familiar rhythmic thud of a mortar and pestle, blending with the fragrance of spices rising from the kitchen, remains one of the defining sounds of Ghanaian cooking.
These flavours, smells and culinary rhythms have sustained generations and helped shape national identity.
Yet, in recent times, the rise in non-communicable diseases, shifting food trends and changing perceptions have brought to the fore a critical question: are the meals we grew up loving still as healthy for us today?
Ghanaian kitchen
A closer look at the Ghanaian kitchen reveals a system rooted in both culture and nutritional wisdom.
Traditional cereal-based fermented meals such as koko, banku, kenkey and cassava dough provide beneficial probiotics that support digestion and enhance nutrient absorption.
Soups and stews such as kontomire, palmnut, groundnut and okro remain nutrient-dense, offering essential vitamins and minerals such as iron, folate, vitamin A, fibre and healthy fats.
Legumes, nuts and seeds, including beans, groundnuts and melon seeds (agushi), contribute plant-based proteins and heart-friendly oils, ensuring that many Ghanaian meals are naturally balanced.
Dishes such as gobɛ continue to serve as reliable and affordable sources of nourishment, particularly for students and low-income earners.
For generations, these foods sustained farmers, traders and families across the country.
Prepared largely from fresh, locally sourced ingredients and minimally processed, traditional Ghanaian meals have long supported healthy living.
Clearly, the foods themselves have not been the problem.
Perception of starchy foods
The perception that Ghanaian foods are “too starchy” or “not healthy enough” can be traced not to the meals, but to evolving lifestyles and habits. Portion sizes, for instance, have increased significantly over time.
The frequent consumption of large portions of fufu, kenkey, rice or yams without corresponding physical activity contributes to gradual weight gain and increases the risk of diet-related diseases.
In addition, taste preferences have shifted. Modern cooking practices often involve excessive use of oil, salt and artificial seasonings, gradually replacing the natural spices that once defined Ghanaian cuisine.
The growing consumption of sugary beverages alongside meals has further compounded the problem, contributing to rising cases of hypertension, diabetes and other non-communicable diseases.
In essence, traditional Ghanaian meals remain wholesome; what has changed is how they are prepared, how often they are consumed and the quantities served.
Don’t abandon our foods
There is no need to abandon Ghanaian foods in pursuit of healthier living.
Rather, a more mindful approach to eating can ensure that these meals continue to nourish and protect.
The Ghana Food-Based Dietary Guidelines (GFBDG) emphasise the importance of consuming a variety of vegetables, particularly green leafy and brightly coloured types, many of which already feature prominently in local soups, stews and salads.
The guidelines recommend regular consumption of fruits, preferably in season, as part of meals or snacks.
Furthermore, the guidelines advocate the intake of a variety of whole or minimally processed grains such as maize, brown rice, millet, fonio, wheat and oats, alongside roots and tubers consumed in appropriate portions.
They also encourage the inclusion of diverse animal-source foods, with particular emphasis on fish, especially oily sea fish, due to their heart-protective properties.
Moderation in the use of fats and oils and reduced intake of sugar-sweetened beverages.
Equally important is the revival of authentic Ghanaian flavours through the use of natural spices such as prekese, dawadawa, cloves, anise, ginger and garlic. Beyond enhancing taste, these ingredients possess anti-inflammatory and health-promoting properties that processed seasonings cannot replicate.
Ultimately, food remains one of the strongest expressions of Ghana’s cultural heritage.
With a few thoughtful adjustments, guided by the Ghana Food-Based Dietary Guidelines, it is possible to preserve this heritage while promoting better health outcomes.
Seeking personalised advice from qualified nutrition professionals, such as registered dietitians or nutritionists, can further support individuals in making informed dietary choices.
The writers are at the Department of Dietetics, School of Biomedical and Allied Health Sciences,
University Of Ghana.
