Fermentation is a process where microorganisms like bacteria and yeasts work together to decompose complex carbohydrates and proteins in simpler and more digestible shapes.
The fermentation process not only prolongs food storage time, but also improves its nutritional content. During fermentation, beneficial microorganisms produce essential vitamins and minerals.
Fermented foods have many advantages and has proven to reduce inflammation and infections.
As a nutrition researchers, we have undertaken an in -depth assessment of fermented African foods and their potential to improve profitable human health.
By acquiring a deeper understanding of the various microbiomas present in various fermented indigenous African foods, we aim to improve human health by targeted food interventions.
Back to history
Fermentation as a preservation method can be traced far away.
In the Middle East, between 1,000 and 15,000 years ago, people have gone from food and hunting for organized food and production.
The proof of the alcoholic fermentation of beer barley and wine grapes dates back to 2000 and 4000 BC.
In the Middle East and the milk of the Indian subcontinent has been fermented to create yogurt and other sweet and savory fermented milks. White canopy pickles and fermented olives are very popular in the Middle East.
In India and Philippines, rice flour has been fermented to produce products like noodles.
African traditions
In Africa, fermented foods have great cultural importance and health benefits, but this subject has not been deepened.
Food is mainly fermented at home and trends vary depending on the region.
The main ingredients of African fermented foods are mainly cereals, tubers and milk.
Most fermented foods are plants that grow by nature and are often considered weeds in cultivated and cultivated land. These are in particular amaranths, Bidens PilosaCleome and Corchorus species. The increased availability of African native foods could extend the range of commercially available fermented African foods.
While some products like Marula Beer have entered the commercial market, the overall consumption of fermented foods in Africans has decreased.
This drop is largely due to the widespread availability of refrigeration systems and a growing loss of interest in traditional African foods.
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Improve health in Africa
It has been shown that fermented root plants such as cassava and yam reduces creatinine levels, which can indicate an improved renal function and kidney health. This suggests that the fermentation process enriches these root plants not only with probiotics, but also promotes better physiological responses in the body.
Among the various fruits from Africa, Baobab and Marula are the most popular fermented fruits. Ferment them improve their protein and fiber content. It has been shown that the consumption of fermented baobab fruit reduces the activity of α-amylase, an enzyme that can have implications for regulating blood sugar.
Milk, corn, African rice and sorghum are the most fermented grains in Africa. When these foods are fermented, they can help reduce blood sugar, serum triglycerides and cholesterol.
Amahewu is a traditional drink produced by the fermentation of sorghum or corn, mainly appreciated in South Africa and Zimbabwe for its tangy flavor and smooth texture.
In Kenya, a similar fermented cereal drink known as UJI is made of millet and flavored with milk, adding to its rich and nutritious profile.
Ghana has its own version called Akasa, which is prepared from a combination of sorghum, corn and millet and known for its unique taste and its cultural meaning.
In Sudan, the drink called ABEH varies in preparation but shares the same essence of fermentation, while in Nigeria, OGI is another paste of fermented cereals, small similar grains like sorghum and millet, which produce a creamy drink.
Fermentation of sorghum and millet provides essential nutrients and supports metabolic health and intestinal function.
In Nigeria, fermented cereal drinks are widely used to control diarrhea in young children.
Soud milk is the most fermented food in Africa, celebrated for its rich flavor and many health benefits.
During the fermentation process, bacteria convert milk sugar, called lactose, in lactic acid.
Kulenaoto, a traditional fermented milk drink appreciated in Kenya, is known for its creamy texture and slightly tart flavor. South Africa produces sour milk known as amasi. Nigeria and Togo share a common fermented dairy product known as Wara, which is made from fermented soybeans and is often served as a snack.
In Ghana, nyamia is a product rich in thick yogurt. In Cameroon, Pendiddam is a unique fermented dairy product which is cherished for its distinctive taste and nutritional advantages, which makes it a staple food in many households.
Regular consumption of fermented sour milk can play an important role in weight management, decreasing visceral fat (intestinal), which is a risk factor for cardiovascular disease.
In addition, fermented milk provides valuable protection against folate deficiency.
Look forward to
African fermented foods could be the simplest and cheapest way to introduce beneficial microbes in the gastrointestinal tract, replacing expensive pharmaceutical probiotics.
These processes must be encouraged and the younger generations must be exposed to the advantages of these traditions.
Leaked plants could be preserved and distributed by seed banks.
The tradition of fermentation must be encouraged at household and commercial levels to promote overall health.
