Insights & Perspectives
Expert analysis and thought leadership on food systems transformation
Are starchy vegetables bad for me?
Starchy vegetables get a bad rap. Too often, they're lumped together with processed carbs and sugary foods as foods to avoid. "They're just starch that turns to sugar in your body so cut them out if you want to be healthy" that's the warning some nutrition gurus give. But I've found this oversimplification highly misrepresents these nutrient-packed foods and also completely ignores their crucial role in food cultures worldwide. What makes starchy vegetables different? Let's get something straight: starchy vegetables are not candy bars. When you bite into a sweet potato, plantain or cassava, you're getting: Dietary fiber that supports gut health Complex carbohydrates for sustained energy Resistant starch that feeds beneficial gut bacteria Essential vitamins and minerals your body needs Natural plant compounds with health benefits The complexity of these foods means your body must work to break them down. Unlike processed sugars that flood your bloodstream quickly, your body absorbs the glucose from starchy vegetables gradually. And this provides: 📍 Steady, sustained energy without crashes 📍 Gradual insulin response (not spikes) 📍 Longer-lasting fullness and satisfaction In regions like West Africa, starchy staples are a foundation of nutritionally complete meals when paired with traditional accompaniments. Yam with palava sauce, eba with efo riro, or roasted plantain with groundnuts create balanced nutrition profiles that have sustained people for generations. Starchy veggies are nutritional powerhouses in disguise Sweet potatoes give about 283% of daily beta-carotene needs per 100g Yams offer 14.6% of your daily fiber requirement per 100g Taro delivers a balanced mix of vitamins and minerals Cassava provides substantial vitamin C The exact nutrition differs depending on the variety, cooking method and what it's paired with. But the bottom line is these veggies are nothing like ultraprocessed or sugar-laden foods. These aren't empty calories – they're concentrated nutrition sources when prepared in traditional ways. The real problem isn't starch The issue isn't starchy vegetables themselves but rather: Replacing them with ultra-processed alternatives Removing them from their traditional food pairings Overconsumption without balance When we demonize foods that have supported human health for centuries, we risk pushing people toward less nutritious processed alternatives that mimic familiar textures but lack the complex nutritional benefits. Rather than cutting starchy vegetables from your diets, learn from food cultures that have masterfully used them in balanced, delicious meals for generations. Pair your starchy vegetables with nutrient-rich soups, stews, vegetables, and protein sources. Enjoy them in their whole form rather than highly processed versions. And appreciate that these foods aren't just fillers; they're nutritional powerhouses Starchy doesn't always mean unhealthy. Context, preparation and food pairings matter more than simplistic food rules ever will. Here's a list of starchy vegetables A list of starchy veggies - Sweet potato - Squashes - Cocoyam - Cassava - Parsnips - Plantain - Potato - Taro - Yam And many many more
7 Reality Checks 2024 Gave Me (The 5th One Changed Everything)
Life has a way of teaching valuable lessons, sometimes through gentle nudges and other times through hard wake-up calls. Here are seven reality checks that shaped my perspective in 2024 grouped into 4 categories. The 5th reality hit particularly close to home. About health 1. Men's health deserves equal attention and urgency as women's and children's health. Society often overlooks men's well-being, but it's time to change this narrative. Whether it's mental health support or regular check-ups, men's health shouldn't be an afterthought. Men's health deserves equal attention 2. The food-mood connection is real and undeniable. Healthy food yields good mood; bad food yields a crappy mood. When you fuel your body with nutritious food, you're rewarded with stable energy, better focus, and improved overall health. Conversely, poor food choices can lead to energy crashes and mood swings. It's not about perfect eating - it's about making better choices most of the time. Your food choices directly affect your health About resilience 3. Life can knock you down in multiple ways - financially, mentally, physically, or emotionally. The real strength lies not in handling it alone but in reaching out for help. Remember: people, especially family and true friends, are often more willing to help than we imagine. Your vulnerability isn't weakness; it's courage. Hit rock bottom? Ask for help; don’t face it alone 4. Gratitude is a game-changer. When you appreciate what you have, no matter how small, it transforms your perspective on everything, even challenges. Note that this is different from toxic positivity. Being grateful (even amidst challenges) is finding the silver lining that help you move forward constructively. Gratitude can change your view regardless of the circumstances About career growth 5. Companies will always prioritize themselves over you if they feel you’re a threat (even if you’re the best), if their money is on the line or if they no longer “have a use” for you. This doesn’t mean you shouldn’t do your best. It only means you should know your priorities and never compromise on them - mental health, physical health, family, salary, side hustle, professional growth or whatever it may be for you. Know your priorities and protect them fiercely. Prioritize yourself while putting in your best 6. Plans rarely unfold exactly as envisioned, but having one is invaluable. Think of plans as compass points rather than rigid maps. They guide you toward your goals and allow for necessary changes along the way. Having a flexible plan is far better than having no direction at all. Plans are a guide, not a do-or-die About personal actions 7. Terms like food waste, sustainability and environmental protection get thrown around and sometimes feel overwhelming. But change begins with individual actions. Yes, governmental and corporate policies matter, but your daily choices create immediate impact. Want to stop food waste? Start by managing your leftovers better. Small actions, multiplied across communities, create significant change. Your actions create immediate impact on global issues The beauty of growth is that it comes in many forms. Whether it's related to health, resilience, career, or global impact, the key is to embrace these lessons and let them shape your journey forward. The hardest reality checks can lead to the most meaningful transformations.
Three Evidence-Based Principles for Healthy Eating
A food systems expert, Prof. Mark Lawrence published a scientific report published in the Nutrition Journal (2024) on what forms the basis of a healthy and sustainable (in the sense of word) diet. This report shows that a healthy food which also sustains the environment comes down to just 3 basic principles that have stood the test of time. They're variety, balance and moderation. It's interesting because these principles have their foundation in evolutionary and ecological processes as well as reasoning. These principles aren't just some arbitrary guidelines. They're deeply rooted in how human physiology has evolved over time and how our food systems interact with the environment. Here's a break down each principle and how you can actually put them into practice: Variety Variety is a biological necessity that stems way beyond food only. No single food, (except breast milk for infants), can provide all the nutrients you need. The report points out that foods can differ widely in the nutrients they contain; over 26,000 different bioactive compounds can be found in different foods, each playing a role in our health. So eating a wide variety of foods increases your chances of getting more of the benefits foods have to offer. Practical steps to embrace variety in your food choices: Choose foods from all core food groups as much as possible - vegetables, fruits, whole grains, proteins and dairy or alternatives. Try different vegetables and fruits (of different colors) vegetables in your meal When it comes to whole carbs, consider grains aside rice. Look at sorghum, wheat, corn, quinoa, even different varieties of rice. Check out this 3-ingredient nutrient-dense dish made from sorghum. Inculcate different sources of protein from both plant and animal origin (limit to plant sources only if you're vegan) Balance The report identifies two major imbalances in modern diets: too few plant-based foods in daily meals and an overreliance on ultra-processed foods. You see, this imbalance is not only about personal health. It's about the health of the next generation and also the environment. Balance has been a core principle of life irrespective of the sphere, meaning it applies to food choices as well. Here are some simple ways to restore balance into your food choices: Make plant-based foods the star of your meals as much as your time and resources allow it. When choosing packaged foods, prioritize those with minimal processing. If you're not vegan, consume food from animal sources as a complement to enrich your meals rather than the main focus. Moderation Prof Lawrence' report frames moderation in an interesting way – it's about matching your food intake to your body's energy needs (without exceeding those needs). You many be wondering, "so how do I know my body's energy needs"? The fact is, most of us know when we're satisfied while eating. Sometimes, people eat not because they're hungry; they just want to it. Other times, people are literally shoving food down their throat so by the time the body signals satiety, they're already overeaten. This principle of moderation helps achieve a healthy body weight and reduce food waste while preserving resources. Here are some actionable moderation strategies for you: Pay attention to your hunger and fullness cues rather than just eating by the clock. Take time to eat enjoy your meals mindfully any time you can without rush Plan your meals as much as possible to reduce impulse eating and food waste You could also serve meals on smaller plates to naturally control food portions. These 3 timeless principles give a practical framework for personal health as well as sustaining our environment when done at scale. It's important to not that while individual needs may vary, these fundamental principles remain applicable regardless of place and time; they transcend cultural boundaries and apply in all contexts. The beauty in these 3 principles - variety, balance and moderation, is their flexibility. You don't need to overhaul your entire diet overnight. Start with just one principle, perhaps eating different kinds of fruits this month (variety). Taking it one step at a time is what matters.
Why I Stopped Reading 5 Books a Month And Started Growing Instead
I found myself caught in a common trap - reading one self-help book after another without making any meaningful changes in my life. You see, I'm an avid reader. I love diving into LinkedIn & Medium articles, blogs, scientific literature, African literature, self-help books - you name it. But self-help books really got me hooked. This popular advice seemed compelling, that read 5 to 10 books a month to accelerate your growth. Motivational speakers would often cite billionaires and successful entrepreneurs who consumed 10 books monthly. They usually credited this habit for their remarkable success. Being a book lover, I eagerly embraced this advice. The result? An overwhelming list of "actions-to-take" that kept growing longer. Each self-help book came packed with strategies and steps for achieving your desired state. I accumulated countless ideas but never actually implemented them. Despite all the reading, I wasn't experiencing the transformative improvements these books promised. Something felt off. The approach wasn't working for me and that realization led me to develop my own strategy: Read one book, extract just one meaningful action from it and focus solely on implementing that action for an extended period before moving to the next book. Since adopting this approach, I've acted on only five specific things from my reading. But the interesting part is, the results have been remarkable in both my personal and professional life. The quality improvement is tangible; I can see and feel the difference. It's like the difference between planting many seeds without watering them, versus nurturing just a few plants to full bloom. While this method might not be the universal "best way," it has proven incredibly effective for me. The key was recognizing that transformation doesn't come from the quantity of books read, but from the depth of implementation. I'm sticking to this approach with self-help books - no more racing through ten books monthly just to check them off a list. If you find yourself stuck in the reading-without-action cycle like I was, consider giving this method a try. Sometimes, doing less but doing it thoroughly can lead to more significant results than trying to do everything at once.
What Makes Someone 'Skilled'? Who Defines 'Poverty'?
I didn't see poverty. Instead, I saw richness of a different kind. This realization struck me during my visit to Anokyi, a small coastal town in Ghana's Western Region. I was there researching home food practices. And that's where I met someone I'll call Aunt Jane, a woman whose warmth and expertise would challenge my perspectives on skill and wealth. Aunt Jane welcomed my research assistant and me with the kind of hospitality that makes you forget you're a stranger. We got acquainted really quickly. As we spent the day with her, studying the community's food practices, and learning how to make akyeke, I was particularly captivated by her mastery of traditional food preparation. The way she explained the process of making 'akyeke' (a traditional cassava-based dish) into minute details revealed generations of knowledge passed down from mother to her, which she also passed to her children. This experience made me question the conventional thought of "skilled labor." How could anyone label Aunt Jane as unskilled? Here's a woman who had mastered a complex culinary art, preserved cherished cultural knowledge and was actively passing these skills to the next generation. Her expertise wasn't certified by a formal institution. But it was certified by time, tradition and her community. Some might look at Aunt Jane's life and see what's missing: no car for commuting, no expensive daily conveniences, none of the flushy things most people associate with success. But that perspective misses something crucial; it misses the complete alignment between her lifestyle and her environment. She didn't need those things to live a fulfilled life in her context. That day in Anokyi taught me about different forms of wealth. While documenting the food practices and cultures of the Nzema people, I witnessed wealth in knowledge, wealth in community connections and wealth in the peace of knowing exactly who you are and what you're good at. It was a reminder that joy often resides in these simple moments of human connection and purpose. Sometimes, we need to step outside our usual frameworks to recognize that wealth and poverty aren't always what they seem from the outside looking in.
Job Search Communication 101: A View from Both Sides
Here's a friendly suggestion for job seekers, especially fresh graduates and early career professionals with still gaining hands-on experience I've been on both sides of the interview table: Building and hiring teams for my food company, L&J Foods Ltd (made 5 key hires) Successfully landing a food R&D role myself (almost on the spot!) Experiencing both sides of the interview situation taught me something crucial about effective communication during job searches. Consider this: Someone slides into your inbox looking for a job. You kindly ask them to share BRIEFLY their job preferences and relevant skills or experience. Just so you can understand how you might help. Their response? A 5-page CV dropped in your inbox with a "Please check this." How would that make you feel? I'll tell you how it affects me; it's an immediate turn-off. I've had people do this to me more than a few times and I was left somewhat disappointed a bit. Here's a reality check: in today's fast-paced world, very few people have the time to scroll through a lengthy CV as their first interaction! A better approach is to answer the specific questions they asked. Provide a concise summary of your response and THEN offer your CV and other details as a reference. This approach shows you value the other person's time and understand the importance of clear, efficient communication. These seemingly small strategies make a significant difference in how the other person perceives you. Here are some power tips for you as a young professional in today's world: 📍 Create a Strong Digital Presence: Build a digital portfolio that complements your CV. Depending on your field, you could do this in many ways. But one way that probably fits every field is to optimize your LinkedIn profile. Depending on your goals, share relevant content that showcases your expertise at a frequency you're comfortable with. And also engage thoughtfully on industry-related posts. Document your learning journey or projects as you go. If you're in the software space, github will be a great place for you. A free personal website or even a google doc with key things you've done hosted on your LinkedIn profile can go a long way to give you an upper hand. 📍 Master the Art of Outreach: Be proactive but not pushy and craft thoughtful, personalized messages. Keep initial communications as crisp and relevant as possible and show respect for people's time and position. Follow up appropriately (once is usually enough). If you don't get a response, you move on to the next opportunity (respect for yourself and your time is crucial). Remember: Job searching is a strategic process, not a numbers game. Quality of interactions often matters more than quantity. Here's a call to those who can help: If you're in a position to help someone's job search, please consider: Sharing that email address Providing that phone contact Writing that recommendation Making that introduction Yes, it might take a few minutes of your time, but it could change someone's entire career trajectory and life. Whether you're seeking opportunities or in a position to create them, know that clear communication and respect for others' time are universally acceptable in the professional world.