“What if the secret to your healthiest self isn’t in imported olive oil but in the kitchen traditions of your grandmother?”

Are all fats bad for weight loss, or are we simply misinformed?

If you’ve ever tried to lose weight and someone told you to “cut all fats,” you’re not alone. But this advice is outdated and inaccurate.
In fact, healthy fats are essential for hormone balance, brain function, and sustained energy, all critical for long-term weight management.

And guess what? Nigeria is blessed with some of the most nutrient-rich, culturally rooted oils in the world, epo pupa (Yoruba for red palm oil), man shanu/kade (Hausa for shea fat), and the increasingly popular baobab oil.

What makes African fats like shea butter and red palm oil “healthy”?

Here’s the science:
These fats are rich in medium-chain triglycerides (MCTs) and monounsaturated fats, which are metabolised quickly for energy, not stored as fat.

• Red Palm Oil (Epo Pupa / Mmanụ Nkwu): Contains carotenoids, vitamin E (tocotrienols), and CoQ10—all antioxidants that reduce inflammation, support fat oxidation, and improve heart health.
• Shea Butter (Ori / Kadanya): Though more commonly used for skin, culinary-grade shea butter contains stearic acid, which lowers LDL cholesterol and doesn’t raise blood sugar levels.
• Baobab Oil (Kuka Seed Oil): Cold-pressed from baobab seeds, it’s rich in omega-9 oleic acid, which boosts metabolic rate and curbs hunger hormones like ghrelin.

“Traditional African fats, when used sparingly and correctly, offer metabolic advantages that many imported oils don’t,” explains Dr. Kemi Oyelade, a Nigerian clinical nutritionist based in Abuja.

How can I use these healthy fats practically in my Nigerian kitchen?

You don’t need to reinvent your meals. You just need to refine your methods:

✅ Roast your ripe plantains with 1 tsp of red palm oil instead of deep-frying
✅ Use shea butter (culinary grade) in small amounts to sauté vegetables like ugu (pumpkin leaves) or aleho (amaranth)
✅ Add groundnut paste (Gyada in Hausa / Okpa in Igbo) to stews and soups – it’s loaded with plant-based protein and heart-healthy fats

These swaps preserve flavour, reduce calories, and increase the satiety effect of each meal. Translation? You stay fuller longer, eat less, and avoid sugar cravings.

What’s the biochemical link between these fats and weight loss?

The benefits aren’t just cultural – they’re cellular.

• Medium-chain fatty acids (found in palm and shea oil) are processed in the liver, where they are converted into ketones, a clean-burning fuel that promotes fat metabolism.
• Oleic acid, found in baobab and groundnuts, activates PPAR-alpha receptors in fat cells, triggering lipolysis (fat breakdown) and improving insulin sensitivity.

In other words, these natural fats help your body become more efficient at burning stored fat especially around the belly.

Isn’t shea butter for the skin and not for the kitchen?

That’s a common misconception.

While cosmetic shea butter isn’t meant for consumption, culinary-grade shea butter , processed under hygienic, edible conditions, is a traditional staple in many northern Nigerian and Sahelian cuisines.

It has a high smoke point, making it ideal for cooking without harmful oxidation, and imparts a deep earthy flavour perfect for tuwo shinkafa and miyan kuka.

“When our ancestors cooked with shea fat, they weren’t just surviving. They were thriving,” notes Aisha Garba, a nutrition researcher at Ahmadu Bello University.

How can I balance fats in my daily Nigerian diet?

Here’s your step-by-step strategy:

1. Use 1–2 teaspoons of oil per serving. Don’t eyeball, measure it.
2. Combine fat with fibre and protein — think okra soup (obe ila) with lean goat meat and amala.
3. Avoid combining multiple fats in one dish (e.g., don’t mix palm oil and butter in one sauce).
4. Replace artificial seasonings with fermented flavour boosters like ogiri, iru (locust bean), or dawadawa.
5. Keep fried snacks minimal — if you must fry, opt for shallow pan-frying with minimal shea or palm oil.

Why are these fats environmentally and culturally important?

Supporting indigenous oils strengthens local economies, supports women-led cooperatives, and reduces our dependence on ultra-processed imported oils.

Red palm, shea, and baobab trees are part of our ecosystem and heritage. They thrive without chemicals, support biodiversity, and carry ancestral wisdom — from the root to your plate.

Final Thoughts: Your roots can nourish your goals

Your journey to a healthier weight doesn’t require foreign oils or soulless salads. The answers are already in your kitchen, in your grandmother’s firewood recipes, in your market’s native stalls, in your land’s rich harvest.

Choose wisely. Eat intentionally. Honour your body and your heritage.