In the South, back in your grandmother’s day, a good home-cooked meal included chicken-fried crisp in lard, candied yams, macaroni and cheese, greens seasoned with ham hocks, good old fashion cornbread, all topped off by three types of cake and sweet potato pie. And no one thought a thing about eating it, except how good it tastes, and how good it made you feel.
That was indeed food for the soul, steeped in flavor, and family traditions. But a new study in the Journal of the American Medical Association suggests that although soul food is good to you, it might not be good for you.
It is well known that high blood pressure is widespread among black adults in the United States – as much as 50 percent higher than whites and Hispanics. High blood pressure is a major risk factor for heart attack, stroke, and kidney disease and contributes to differences in life expectancy in black Americans. In fact, the life expectancy for blacks is four years shorter than that of whites. However, what is unknown, is why blacks are at increased risk for hypertension.
To answer that question, researchers from the University of Alabama at Birmingham, examined 12 factors and their association with the development of hypertension among 6,900 black and white adults who didn't have hypertension when they entered the study in 2003-2007 and who were followed-up nine years later.
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The most significant factor associated with increased risk of hypertension among black adults washigh consumption of a Southern diet, which was defined as eating lots of fried foods, organ meats, processed meats, eggs and egg dishes, added fats, high-fat dairy foods, sugar-sweetened beverages, and bread.
The results of this study suggest a diet high in fat, salt and sugar will increase the risk of hypertension. On the other hand, if you eat wisely and well you may increase your life expectancy and reduce your risk of hypertension, heart attack, stroke, and kidney disease. You’ll be happy to know that eating a healthy diet doesn’t mean you can’t enjoy delicious food.
Yes, creating healthy meals may require eating a little less of this and more of that. But you can still make a pot of greens. Even sweet potatoes and cornbread can stay on your menu. Foods like these are high in fiber, vitamins, and minerals and, depending on how you cook them, low in fat.
The following tips will help you take the “die” out of your soul food diet.
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Collard Greens: Use smoked, skinless turkey breast instead of high-sodium, high-fat meats like ham hocks and fatback. You’ll keep the flavor while reducing the fat and sodium.
Cornbread: Keep your cornbread moist and delicious without all the fat and cholesterol by using fat-free or low-fat buttermilk instead of whole milk and use tub margarine instead of butter.
Sweet Potato Pie: With a few tweaks you can transform your sweet potato pie into aheart-healthy delight. Use fat-free evaporated milk and butter flavoring instead of whole milk and butter.
Fried Chicken: Try this heart healthy “oven-fried” chicken to reduce fat and calories. Instead of flour use crushed cornflakes or panko breadcrumbs for your batter and bake in the oven. Spritz the chicken with canola oil before baking to provide the crisp you’re accustomed to.
Macaroni and Cheese: Use fat-free milk to lower the fat in a traditional macaroni and cheese recipe. Replace half the cheese with 2% cheese. Try it, and you will be amazed at the flavors!
Candied Yams: Use soft tub margarine instead of butter. Then mix your usual spices with a little maple syrup and orange juice to add flavor. No need for heavy syrup in these yams.
Finally, if you just can’t fathom the idea of giving up your traditional family recipes then save them for special occasions. Reducing the frequency of processed, high fat, high salt, sugar-laden foods can also be helpful. Bon Appétit!
Constance Brown-Riggs, is a registered dietitian, certified diabetes educator, national speaker and author of the Diabetes Guide to Enjoying Foods of the World, a convenient guide to help people with diabetes enjoy all the flavors of the world while still following a healthy meal plan. Follow Constance on social media @eatingsoulfully
