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Economic Times
27-04-2025
- Health
- Economic Times
What is the 'Kilimanjaro Diet'? Is the new secret to long life emerging from Tanzania?
iStock The Kilimanjaro diet, based on traditional Tanzanian foods like okra, plantains, and mbege, is gaining attention for its health benefits. (Representative image) For years, the Mediterranean diet has been celebrated as the gold standard for longevity and health, with its emphasis on fresh vegetables, lean fish, and healthy fats. But now, a new contender has emerged from an unlikely place: Tanzania. Could the Kilimanjaro Diet be the next big thing in the quest for a longer, healthier life? Named after the iconic Mount Kilimanjaro, the Kilimanjaro diet has recently caught the attention of researchers for its potential to promote better health and longevity. According to a report from the Daily Mail , a recent study conducted by Dutch researchers revealed that people in Tanzania, particularly those living near the famous volcano, are healthier than their Western counterparts due to their diet, which is focused on traditional, unprocessed foods. This discovery could challenge everything we thought we knew about healthy eating. The Kilimanjaro diet consists of simple, whole foods like okra, plantains, kidney beans, and corn, paired with a fermented drink called mbege, made from banana and millet. These foods, largely untouched by industrial processing, are rich in nutrients and seem to offer a powerful defense against inflammation – a root cause of many chronic diseases. In the study, 77 healthy Tanzanian men, averaging 25 years old, were tested on how different diets impacted their inflammation levels and immune function. Of these participants, 23 followed the Kilimanjaro diet, while 22 ate a typical Western diet of processed sausages, white bread, and fries. The results were striking. Those who switched from the Kilimanjaro diet to the Western diet experienced a spike in inflammatory proteins and a decline in their immune response. On the flip side, those who switched to the Kilimanjaro diet saw a reduction in inflammation and improved immune function. Even more remarkably, the benefits of the Kilimanjaro diet persisted for weeks after the study ended, suggesting that its positive effects on inflammation could have long-lasting health benefits. Dr. Quirijn de Mast, the lead researcher and an infectious disease specialist at Radboud University Medical Center, emphasized the importance of this study. "Inflammation is at the root of many chronic conditions, which makes this study highly relevant for Western countries as well," he told Daily Mail . In the United States, the typical Western diet, rich in processed foods, is known for promoting systemic inflammation and metabolic imbalances. In contrast, the Kilimanjaro diet, devoid of such processed foods, helps keep inflammation at bay, lowering the risk of diseases like heart disease and diabetes. While Tanzania is not yet considered a Blue Zone—regions famous for their high number of centenarians like Greece and Italy—the Kilimanjaro diet's potential is undeniable. Tanzania boasts a cancer rate significantly lower than that of the U.S., and its diabetes rates are comparable to the American average, with about one in 10 adults diagnosed with the condition. The average life expectancy in Tanzania stands at 67, while countries like Greece and Italy have life expectancies of 82 and 84, respectively. Despite Tanzania not being officially recognized as a Blue Zone, the country's diet clearly plays a role in its citizens' overall health, reducing the risk of chronic diseases and promoting a healthier lifestyle. For those looking to reap the benefits of the Kilimanjaro diet, dietitian Sapna Peruvemba advises focusing on whole, plant-based foods, particularly vegetables, fruits, and legumes. Fermented foods, such as sauerkraut and kimchi, which contain probiotics, are also an essential part of this diet, helping to fight disease and reduce inflammation. As Peruvemba aptly puts it, 'Don't underestimate the power of returning to the basics.' The Kilimanjaro diet is a testament to how going back to simple, unprocessed foods can be the key to longevity and optimal health. As research continues to unfold, the Kilimanjaro diet may very well take its place alongside the Mediterranean diet as a global symbol of health and longevity. By emphasizing whole, nutrient-rich foods that combat inflammation and boost immunity, this diet offers hope not only for people in Tanzania but also for those looking to live longer, healthier lives across the world. Will the Kilimanjaro diet become the next secret to a long life? Only time will tell.
Time of India
27-04-2025
- Health
- Time of India
What is the 'Kilimanjaro Diet'? Is the new secret to long life emerging from Tanzania?
For years, the Mediterranean diet has been celebrated as the gold standard for longevity and health, with its emphasis on fresh vegetables, lean fish, and healthy fats. But now, a new contender has emerged from an unlikely place: Tanzania. Could the Kilimanjaro Diet be the next big thing in the quest for a longer, healthier life? #Pahalgam Terrorist Attack India stares at a 'water bomb' threat as it freezes Indus Treaty India readies short, mid & long-term Indus River plans Shehbaz Sharif calls India's stand "worn-out narrative" Named after the iconic Mount Kilimanjaro, the Kilimanjaro diet has recently caught the attention of researchers for its potential to promote better health and longevity. According to a report from the Daily Mail , a recent study conducted by Dutch researchers revealed that people in Tanzania, particularly those living near the famous volcano, are healthier than their Western counterparts due to their diet, which is focused on traditional, unprocessed foods. This discovery could challenge everything we thought we knew about healthy eating . The Kilimanjaro diet consists of simple, whole foods like okra, plantains, kidney beans, and corn, paired with a fermented drink called mbege, made from banana and millet. These foods, largely untouched by industrial processing, are rich in nutrients and seem to offer a powerful defense against inflammation – a root cause of many chronic diseases. Kilimanjaro Diet: Proven to Lower Inflammation and Boost Immunity In the study, 77 healthy Tanzanian men, averaging 25 years old, were tested on how different diets impacted their inflammation levels and immune function . Of these participants, 23 followed the Kilimanjaro diet, while 22 ate a typical Western diet of processed sausages, white bread, and fries. The results were striking. Those who switched from the Kilimanjaro diet to the Western diet experienced a spike in inflammatory proteins and a decline in their immune response. On the flip side, those who switched to the Kilimanjaro diet saw a reduction in inflammation and improved immune function. Even more remarkably, the benefits of the Kilimanjaro diet persisted for weeks after the study ended, suggesting that its positive effects on inflammation could have long-lasting health benefits. You Might Also Like: What is the 'Planetary Health Diet'? New study reveals the foods that could help you live to 100 Western Diet vs. Kilimanjaro: A Battle of Health Dr. Quirijn de Mast, the lead researcher and an infectious disease specialist at Radboud University Medical Center, emphasized the importance of this study. "Inflammation is at the root of many chronic conditions, which makes this study highly relevant for Western countries as well," he told Daily Mail . In the United States, the typical Western diet, rich in processed foods , is known for promoting systemic inflammation and metabolic imbalances. In contrast, the Kilimanjaro diet, devoid of such processed foods, helps keep inflammation at bay, lowering the risk of diseases like heart disease and diabetes. A Diet with Long-Term Benefits While Tanzania is not yet considered a Blue Zone—regions famous for their high number of centenarians like Greece and Italy—the Kilimanjaro diet's potential is undeniable. Tanzania boasts a cancer rate significantly lower than that of the U.S., and its diabetes rates are comparable to the American average, with about one in 10 adults diagnosed with the condition. The average life expectancy in Tanzania stands at 67, while countries like Greece and Italy have life expectancies of 82 and 84, respectively. Despite Tanzania not being officially recognized as a Blue Zone , the country's diet clearly plays a role in its citizens' overall health, reducing the risk of chronic diseases and promoting a healthier lifestyle. You Might Also Like: Korean 'Switch-on diet' promises rapid fat loss and muscle retention in 4 weeks. But does it really work? iStock Tanzania boasts a cancer rate significantly lower than that of the U.S., and its diabetes rates are comparable to the American average. How to Adopt the Kilimanjaro Diet For those looking to reap the benefits of the Kilimanjaro diet, dietitian Sapna Peruvemba advises focusing on whole, plant-based foods , particularly vegetables, fruits, and legumes. Fermented foods, such as sauerkraut and kimchi, which contain probiotics, are also an essential part of this diet, helping to fight disease and reduce inflammation. As Peruvemba aptly puts it, 'Don't underestimate the power of returning to the basics.' The Kilimanjaro diet is a testament to how going back to simple, unprocessed foods can be the key to longevity and optimal health. Is the Kilimanjaro Diet the Next Big Thing? As research continues to unfold, the Kilimanjaro diet may very well take its place alongside the Mediterranean diet as a global symbol of health and longevity. By emphasizing whole, nutrient-rich foods that combat inflammation and boost immunity, this diet offers hope not only for people in Tanzania but also for those looking to live longer, healthier lives across the world. Will the Kilimanjaro diet become the next secret to a long life? Only time will tell. You Might Also Like: Vegan vs. meat: Twin brothers' six-month experiment reveals which diet packs more vitamins Hollywood's hidden diet secret: Why celebs are terrified of these foods and why you shouldn't be?
Daily Mail
27-04-2025
- Health
- Daily Mail
New Kilimanjaro diet rivals the popular Mediterranean eating plan for a potentially longer life
The Mediterranean diet has long been hailed as the healthiest way to eat, with its fresh fish, green vegetables, and healthy fats, the regimen dates back to ancient Greece and Rome, now dubbed Blue Zones. Blue Zones are locations lauded as longevity hotspots with low rates of chronic disease and significant numbers of natives living well into their nineties and beyond. Even though the Mediterranean variation has earned the title as healthiest fare year after year, the cuisine of a nation in Africa could soon take its place, step forward the Tanzanian Kilimanjaro diet. Dutch researchers recently found that people in Tanzania, on the southeastern edge of Africa bordering Kenya, are far healthier than western nations due to a focus on unprocessed, traditional foods. The Tanzanian Kilimanjaro diet, focuses on foods like okra, plantains, and beans, and drinks like mbege, made using fermented banana and the grain millet. It was found that men who followed the African plan had significantly lower levels of inflammation and stronger immune systems. Experts behind the study believe it's the diet's lack of processed food that keeps inflammation at bay, lowers risks of chronic diseases, and possibly extend lifespan. Dr Quirijn de Mast, lead study author and infectious disease specialist at Netherlands' Radboud University Medical Center, said: 'Our study highlights the benefits of these traditional food products for inflammation and metabolic processes in the body. 'At the same time, we show how harmful an unhealthy Western diet can be.' The researchers recruited 77 healthy Tanzanian men with an average age of 25. Of those, 23 who normally followed the Kilimanjaro diet were asked to switch to a typical Western diet for two weeks, which included foods like processed sausages, white bread, and fries. Meanwhile, 22 who typically ate western meals followed the Kilimanjaro plan for two weeks. This included eating corn, okra, plantains, kidney beans and avocados. Another 22 on the western diet also were asked to drink one serving of mbege every day for a week. The rest who maintained their normal diets were used as controls. Researchers found those who switched from the Kilimanjaro to the Western diet had higher levels of inflammatory proteins in their blood. Their immune cells were also less effective in warding off pathogens. The authors said the Western diet showed 'systemic inflammation and metabolic dysregulation'. Those who switched to the Kilimanjaro eating plan, however, saw the opposite effect. The changes to inflammation levels were still detectable via blood samples for four weeks after the study ended, suggesting the Tanzanian diet's long-lasting benefits. Dr de Mast said: 'Inflammation is at the root of many chronic conditions, which makes this study highly relevant for Western countries as well.' However, while the African diet seems to have similar effects to the one that came out of the Mediterranean, Tanzania itself is not considered a Blue Zone. The average life expectancy is 67 - in the U.S., it is 77. Greece and Italy, two countries that adhere to the Mediterranean diet, have an average life expectancy of 82 and 84, respectively. Both are each home to one of the world's five Blue Zones. According to the latest data, Tanzania had a cancer rate of 140 cases per 100,000 people in 2022, significantly lower than 445 per 100,000 in the U.S. Tanzania records about 44,000 cancer cases per year compared to around two million in the U.S., although the east African country has a significantly smaller population with roughly 66 million people in Tanzania compared to the U.S.'s 330 million. Both countries have roughly equal diabetes rates, with one in ten adults diagnosed with the condition. Dietitian Sapna Peruvemba told VegNews that people who wanted to follow the Tanzanian diet should focus on building meals around veg, fruits, and legumes. And to include fermented foods like sauerkraut and kimchi, which have probiotics that have been shown to promote the production of disease-fighting antibodies and anti-inflammatory compounds. As Peruvemba said: 'Don't underestimate the power of returning to the basics.'
Epoch Times
25-04-2025
- Health
- Epoch Times
Fighting Inflammation With Food: African Versus Western Diets
It's common knowledge that the Western diet is linked to inflammation associated with chronic disease. What is less clear is how long it takes to see positive effects when switching from an inflammatory diet to a healthy one. According to a new With implications for chronic disease, a healthy diet can act like medicine, but changing from a Western diet can seem daunting. Nutritionists offer tips on how to make and sustain the change. Results of 2-Week Dietary Switch In Africa, traditional diets are increasingly being replaced by Western diets due to various factors, such as urbanization and higher access to processed foods. There has also been a surge in noninfectious diseases, such as cardiovascular disease, Type 2 diabetes, and chronic inflammatory conditions. Could there be a connection between the two trends? The clinical trial sought to determine the effects of dietary change on health. Researchers divided 77 healthy men from Tanzania into four groups. Some participants who usually ate a traditional African diet switched to the Western diet for two weeks, while others who usually followed a Western diet switched to the African diet. A third group drank a fermented beverage daily for one week that contained bananas and millet, and a control group continued with their usual eating plans. The Western diet in the trial included large amounts of meat, as well as pizza, pasta, white rice, fries, pancakes, white bread, and eggs. It also contained low amounts of fruits and vegetables. In contrast, the traditional African diet consisted of green vegetables, plantains, legumes such as beans and peas, whole grains like millet and sorghum, and root and tuber vegetables such as taro and cassava. The menu in the clinical trial followed the traditional diet of the Kilimanjaro region of Tanzania, which included large amounts of fruits and vegetables, along with brown rice, beans, fermented products, grains of millet and sorghum, and limited meat. Related Stories 3/25/2025 2/1/2025 Researchers looked at blood inflammation markers, immune system function, and metabolic processes at baseline, after the 2-week experiment, and again four weeks later. Participants who switched to a Western diet showed higher levels of inflammatory proteins in their blood and increased activation of biological processes linked to noninfectious diseases such as heart disease and diabetes. Their immune cells also became less effective at responding to infection-causing microbes. Conversely, participants who switched to the African diet or drank the fermented beverage largely experienced anti-inflammatory effects. Some of the benefits continued to manifest four weeks later, suggesting that short-term dietary changes can produce long-lasting results. 'Previous research has focused on other traditional diets, such as the Japanese or Mediterranean diet,' said researcher Dr. Quirijn de Mast, an internal medicine physician from Radboud University Medical Center, in a press 'However, there is just as much to learn from traditional African diets, especially now, as lifestyles in many African regions are rapidly changing and lifestyle diseases are increasing. Africa's rich diversity in traditional diets offers unique opportunities to gain valuable insights into how food influences health.' Diet, Inflammation, and Disease Healthy plant foods in the African diet are rich in fiber and bioactive compounds such as polyphenol antioxidants, which both reduce inflammation. The diet also promotes a beneficial gut microbiome (community of microbes) composition and leads to improved immunity and metabolism, according to the clinical trial. The authors speculated that the benefits of the diet likely stemmed from synergistic interactions among the foods and their compounds rather from one particular food. Of note, these beneficial synergistic reactions are also observed with the Mediterranean diet. Synergy, in this case, means that the constituents in a variety of foods offer a greater benefit when eaten together than when eaten alone. Alternatively, the Western diet is plentiful in calorie-dense processed foods, refined carbohydrates, salt, and saturated fat, which promote inflammation. Chronic inflammation is a major driver of noninfectious diseases, including atherosclerosis and cancer, according to a Additionally, the inflammation produced from high amounts of sugar and refined grains in unhealthy diets increases blood sugar and triggers an increase in the sugar-regulating hormone insulin. This raises the risk of metabolic syndrome, a cluster of abnormalities linked to Type 2 diabetes and cardiovascular disease. Eating a diet rich in anti-inflammatory foods not only reduces inflammation, but also decreases the detrimental physiological processes caused by an unhealthy diet, noted a Meal Ideas Inspired by the African Diet Foods in the African diet can be combined to create tasty meals, Lauren Manaker, a registered dietitian-nutritionist, told The Epoch Times in an email. She provides suggestions below: Breakfast Ideas Sweet potato and taro hash: Pan-fry diced sweet potatoes and taro until golden brown, and season with cumin. Plantain pancakes: Mash ripe plantains and mix with whole-grain flour, eggs, and a bit of nutmeg. Yogurt parfait with tropical fruits: Layer plain Greek yogurt with sliced papaya, toasted coconut flakes, and a sprinkle of crushed peanuts or granola. Lunch and Dinner Ideas Papaya and avocado salad: Toss diced papaya, creamy avocado slices, and red onions with lime juice, olive oil, and a pinch of cayenne. Top with crushed peanuts for protein and healthy fats. Mashed cassava with coconut milk: Boil cassava until tender, then mash with coconut milk, a pinch of salt, and a hint of nutmeg. Teff and vegetable stew: Simmer teff—an African grain—with vegetables like okra, sweet potatoes, and carrots. Add spices such as berbere, paprika, and cumin. Curried lentils with steamed plantains: Cook lentils in a tomato-based curry sauce with turmeric, coriander, and cumin. Serve with steamed ripe plantains. Teff veggie patties: Combine cooked teff with grated carrots, zucchini, breadcrumbs, and your favorite spices. Form the mixture into patties and cook until golden brown on both sides. Serve with a side dish, such as the sautéed greens below. Sautéed greens with garlic and ginger: Sauté fresh greens in olive oil with finely minced garlic and grated ginger. Finish with chili flakes and fresh lime juice. Making the Shift to a Healthier Diet While the above menu ideas utilize ingredients prominent in the African diet, such as taro and teff, you can make equally healthy dishes with common whole grains and vegetables found in the United States. Making changes in your diet does not have to be intimidating, Vandana Sheth, a registered dietitian nutritionist, told The Epoch Times in an email. 'The key is to start small and be consistent for them to have a big impact.' She offers the following tips: Whole grains: Choose millet, brown rice, quinoa, or teff instead of refined grains, such as white bread and white rice. Legume-based pasta: Use bean- or lentil-based pasta in place of regular pasta. Fresh fruit alternatives: Enjoy fruits like berries, mangos, pears, and apples when you want a sweet treat instead of cake or cookies. Plant-based protein swaps: Replace red or processed meats with beans, lentils, or mushrooms. Fermented foods: Include options such as kimchi, yogurt, and tempeh to support gut health and digestion. Colorful vegetables: Fill half your plate at meals with colorful veggies like bell peppers, carrots, and leafy greens, and rotate them regularly for a broader antioxidant intake. Healthy snacks: Reach for crunchy vegetables with a dip instead of chips or fries. Nuts, seeds, and unbuttered popcorn also make healthy snacks. Working with a registered dietitian can help you create a personalized plan that fits your health goals, added Sheth. 'When you make shifts in your diet gradually, you are more likely to find them enjoyable and sustainable.'
Daily Mail
25-04-2025
- Health
- Daily Mail
Unlikely country emerges as world's hidden Blue Zone... should we all be eating the Kilimanjaro diet?
The Mediterranean diet has long been hailed as one of the healthiest diets in the world. Emphasizing lean fish, leafy green vegetables and healthy fats like avocado and olive oil, the diet has ancient roots dating back to Greece and Italy, which are now hailed as 'Blue Zones.' Blue Zones are places lauded as longevity hotspots with low rates of chronic diseases and significant amounts of people living well into their 90s and beyond. Though the Mediterranean diet has earned the title of 'healthiest' diet year after year, an unlikely nation in Africa could take its place. Dutch researchers earlier this month found people in Tanzania, which sits on the southeastern edge of Africa bordering Kenya, are far healthier than western nations due to the nation's focus on unprocessed, traditional foods. The Tanzanian Kilimanjaro diet, named after Mount Kilimanjaro - a volcano in Tanzania - is high in foods like okra, plantains, beans and drinks like mbege, which is made with fermented banana and the grain millet. The researchers found men who followed the Kilimanjaro diet had significantly lower levels of inflammation and stronger immune systems. Experts behind the study believe it's the diet's lack of processed food that keeps inflammation at bay, lowering the risk of chronic diseases and possibly extending lifespan. Dr Quirijn de Mast, lead study author and infectious disease specialist at Radboud University Medical Center in the Netherlands, said: 'Our study highlights the benefits of these traditional food products for inflammation and metabolic processes in the body. 'At the same time, we show how harmful an unhealthy Western diet can be.' The researchers recruited 77 healthy Tanzanian men with an average age of 25. Of those, 23 men who normally followed the Kilimanjaro diet were asked to switch to a typical western diet for two weeks, which included foods like processed sausages, white bread and fries. Meanwhile, 22 who typically ate western meals followed the Tanzanian plan for two weeks. This included eating corn, okra, plantains, kidney beans and avocados. Another 22 on the western diet also were asked to drink a serving of mbege for a week. Five men who maintained their normal diets were used as controls. The researchers found people who switched from the Kilimanjaro to the western diet had higher levels of inflammatory proteins in their blood. Their immune cells were also less effective in warding off pathogens. The authors said the western diet showed 'systemic inflammation and metabolic dysregulation.' Those who switched to the Kilimanjaro eating plan, however, saw the opposite effect. And the changes to inflammation levels were still detectable via blood samples for four weeks after the study ended, suggesting the Tanzanian diet had long-lasting benefits. Dr de Mast said: 'Inflammation is at the root of many chronic conditions, which makes this study highly relevant for western countries as well.' However, while the diet seems to have similar effects as the Mediterranean diet, Tanzania itself is not considered a Blue Zone. The average life expectancy is 67, whereas it is 77 in the US. Greece and Italy - two countries that adhere to the Mediterranean diet - have an average life expectancy of 82 and 84, respectively, and two of the world's five Blue Zones are located in each country. According to the latest data, Tanzania had a cancer rate of 140 cases per 100,000 people in 2022, significantly lower than 445 per 100,000 in the US. Tanzania records about 44,000 cancer cases per year compared to roughly 2million in the US, though Tanzania's population is significantly lower than the US. There are roughly 66million people in Tanzania compared to 330million in the US. Both countries have roughly equal diabetes rates, with one in 10 adults being diagnosed with the condition. Sapna Peruvemba, a dietitian at Health by Sapna, told VegNews those who want to follow the Tanzanian diet should focus on building meals around vegetables and fruits, as well as legumes. The diet also includes fermented foods like sauerkraut and kimchi, which have probiotics that have been shown to promote the production of disease-fighting antibodies and anti-inflammatory compounds.
