Following the trend of the first world, Africa is starting to tell its population that its staple food is bad for them. But is there any truth in this? Let’s explore what has been said on this topic.
The Zambian Times claimed Zambians are dull due to Nshima as stated by a well-known Zambian Nutritionist.
Let’s work on clearing this up.
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Article Claim |
The scientific facts |
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Nshima “keeps people dull” |
The dull feeling or inability to concentrate after eating a large meal is a well-known scientific phenomenon called the thermogenic effect of feeding. Put simply, this is when energy is redirected towards digestion. At times some might even feel hot or cold after eating. Having a very large meal will increase this effect. |
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Nshima causes Pellagra aka Vitamin B3 deficiency |
Vitamin B3 is not present in breakfast meal, as it is lost when the husk is removed. Pellagra could only occur, if you eat nothing else but refined Nshima. Typically accompanying foods rich in this vitamin are consumed with Nshima. This includes red meats, chicken, fish, brown rice, whole maize or roller-meal, groundnuts, seeds, beans, cowpeas and bananas. These foods are commonly consumed across the country even by lower socioeconomic groups. |
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Nshima causes mental confusion, aggression and emotional disturbances |
The author has incorrectly attributed symptoms of tryptophan deficiency under the same banner as Vitamin B3 deficiency. Tryptophan is a protein found in milk, chicken, oats, cheese, nuts, seed and in roller-meal Nshima. |
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Iron, zinc and vitamin A are absent in Nshima. |
Roller meal contributes towards 15% of daily iron and 24% of daily zinc needs per 100g consumed. Vitamin A content is dependent on the type of maize. Yellow maize is considered a good source. Vitamin A can be found in foods eaten alongside Nshima. As one of my followers mentioned “How can I eat Nshima without relish”. Relish is commonly comprised of dark leafy green vegetables, which are rich in all the above-mentioned nutrients. |
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Excessive maize (nshima) eating affects brain development and stunts IQ”. |
A study from a lead smelting community in Australia, is used to make a blanket recommendation to the Zambian population that Nshima consumption results in lowered IQ! Firstly, eating Nshima does not increase lead levels in your body the same way living in a lead smelting community would, as you are not exposed to high amounts of lead in your environment. There is a strong lack of understanding and knowledge of basic science in the claimer and the statement has no link to the evidence presented. The link that was attempted to be made here was that Nshima is low in zinc and zinc is required to support the body’s detoxification process of heavy metals such as lead. It remains that a well-functioning kidney and liver are the only physiological methods for body’s detoxification. |
Moving on
Many argue that maize is not indigenous to the African continent. Agreed, maize was brought to the continent, but so were many other staple grains around the world that have adapted and flourished in the environment. The original source of the grain is not scientifically relevant towards nutrition and health. Articles referring to maize being brought into the country to fatten slaves were used to further justify these statements. However, we need to bear in mind that these slaves were malnourished and maize fuelled and nourished them.
Given the history and the current news where does that leave Nshima now?
Well, let’s rather do what we do best, pair the Nshima with local relish or swap Nshima to roller-meal to get all the nutrients you need. Some may argue that roller-meal only has a few grams of fibre and that there are better sources. Indeed, Nshima can be made from many grains, but the key is to keep them unrefined as possible. Even, a few grams of fibre a few times a day can contribute to 20-30% of your fibre needs per day, let’s not devalue this. No doubt there are higher fibre options available, but they are not everyone’s choice nor can we all access them.
Every country has a staple starch and in Zambia it is Nshima. Many worry that starch is bad for us. Starch is a naturally occurring carbohydrate that forms the world’s most dominant fuel source. Starch not only provides our body with its most efficient fuel source but it also nourishes our gut. Our gut is responsible for production of certain hormones, vitamins and is heavily involved in our immunity. We need to stop demonising single foods as “bad” and view them in context. As part of a well-balanced diet, it is a perfectly acceptable to include a regular source of starch at each meal. In fact, research has shown that the African diets, in particular rural diets, has manifested into some of the best immunity in the world. I think COVID-19 has confirmed this.
“Nshima is not just food. It is history, culture, tradition, memories and comfort all in wrapped in one food”
Food consumption and eating behaviours go far beyond a simplistic view of good vs bad. The key message is to “control your intake of refined grains and do not let is completely replace other nourishing foods, thus ensuring a balance of nutrients”. Be kind to your body and let’s not demonise single foods. Strong scientific literature backs up the safe and beneficial consumption of whole-grains over and over again.
Conclusion: You can continue to consume Nshima regularly and safely alongside a variety of other foods and you should make the swap to roller-meal.
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The author is wrong in his assumptions, Nshima it being our staple food in Zambia yes has little if vitamins, proteins and and fats jus like rice which is also a staple food of others.
This is why we call it ubalalanced meal if it has been taken without any supplements.
Staple food cannot make someone dull but can make a person have week emmune system, which will also lower someone’s ability to think right and he intelligent.
To help it out, we improves relish and make the meal balanced.
Only minimal requirement amount is dues for different individuals to eat Nshima. We cannot also avoid the facet that energy input is equal to energy output.
Nshima becomes a problem if it’s taken in excess without use of it in the body.
I rest my case by saying, Nshima is okay and can’t make someone dull but too much of it can cause fullness in someone and also by not balancing it.
The author is wrong in his assumptions, Nshima it being our staple food in Zambia yes has little of vitamins, proteins and and fats just like rice which is also a staple food of others.
This is why we call it unbalanced meal if it has to be taken without any supplements.
Staple food cannot make someone dull but can make a person have week emmune system, which will also lower someone’s ability to think right and be intelligent if taken unbalanced.
To help it out, we improves relish which had to have vitamins, fats, proteins and iron all in all to balance the meal
Only minimal amount of Nshima is supposed to be taken and not in excess.
We cannot also avoid the fact that energy input is equal to energy output.
Nshima becomes a problem if it’s taken in excess without use of it in the body.
I rest my case by saying, Nshima is okay and can’t make someone dull but too much of it can cause fullness in someone and also by not balancing it.
Lucid explaining herein, great works done indeed; detail shared is well researched, backed up by works of many authors across the globe. Well done
This settles the case. Thank you for this well articulated post.
Itís hard to come by knowledgeable people for this subject, but you seem like you know what youíre talking about! Thanks