Scientists looked at a popular healthy eating plan called the EAT-Lancet diet to see if it works well for people in West Africa. They found that while the diet has enough protein, it’s missing some important nutrients like zinc, calcium, and vitamin A. The good news? By swapping some foods—like adding more liver, small dried fish, and beans while eating less whole grains—the diet can be fixed to give people all the nutrients they need. This research shows that healthy eating plans need to be adjusted based on what foods are actually available in different parts of the world.

The Quick Take

  • What they studied: Whether a popular healthy eating plan (designed to be good for both people and the planet) actually gives people in West Africa all the nutrients they need
  • Who participated: Researchers analyzed 596 different foods from West Africa’s food supply to create a model diet. No actual people were studied—scientists used food data instead.
  • Key finding: The EAT-Lancet diet has enough protein when adjusted for how well our bodies can use it, but it doesn’t have enough zinc, calcium, and vitamin A for West African populations. However, simple food swaps can fix these problems.
  • What it means for you: If you follow a healthy eating plan, you may need to add more nutrient-rich foods like liver, small fish, and beans to make sure you’re getting all the minerals and vitamins your body needs. This is especially important in West Africa where certain foods are more available than others.

The Research Details

Researchers didn’t study actual people eating food. Instead, they used a computer model to create a pretend diet based on the EAT-Lancet plan using real foods available in West Africa. They looked at 596 different foods and their nutritional information from official food databases. They calculated what nutrients someone would get if they followed this diet exactly as designed.

They then checked if the diet had enough of each nutrient by comparing it to official guidelines for how much adults need. They also measured how ’nutrient-dense’ the foods were—meaning how many important nutrients you get in each bite. Finally, they made changes to the diet by swapping foods around (keeping the same number of calories) to see if they could fix the nutrient problems.

This approach is important because healthy eating plans are often created for the whole world, but different regions have different foods available. By testing the plan with actual West African foods, scientists can see if it really works for people there. This helps make sure that healthy eating advice is practical and achievable for everyone, not just people in wealthy countries.

This study is reliable because it used official food databases from the United Nations Food and Agriculture Organization. The researchers were careful to measure protein quality using a scientific method (PDCAAS) that shows how well our bodies can actually use the protein. However, this is a computer model study, not a real-world test with actual people eating the food, so results may differ in real life. The study focused only on nutrient content and didn’t test whether people would actually enjoy eating this way or stick with it.

What the Results Show

When researchers created the EAT-Lancet diet using West African foods, the total daily calories came to 2,516 calories, which is reasonable for most adults. The diet provided 87 grams of protein per day, but when adjusted for how well our bodies can digest and use that protein, it dropped to 62 grams per day. This is still close to what most adults need.

However, the diet fell short on three important nutrients: zinc (a mineral needed for immune health), calcium (for strong bones), and vitamin A (for eye health and immunity). The diet did provide enough iron, folate, and vitamin B12, which was good news.

The researchers then tested a solution: they suggested swapping some foods. By eating more liver, small dried fish, and beans (pulses) while eating less whole grains and tree nuts, the diet could provide adequate amounts of all nutrients. These swaps kept the total calories the same but improved the nutritional quality.

The study found that the nutrient-density of foods matters a lot. Some foods pack more nutrients into each serving than others. Liver and small dried fish are especially nutrient-dense, meaning they contain many important vitamins and minerals in small amounts. The research also showed that simply following the original EAT-Lancet diet without adjustments could leave West African populations at risk for nutrient deficiencies, particularly in vulnerable groups like children and pregnant women.

The EAT-Lancet diet was originally designed as a universal plan that would work everywhere while being environmentally sustainable. This research adds to growing evidence that one-size-fits-all nutrition plans don’t work well across different regions. Previous studies have shown similar issues with global diet recommendations in other parts of Africa and Asia. This study is unique because it specifically tests the plan with West African foods and proposes practical solutions.

This study only looked at nutrient numbers on paper—it didn’t follow real people eating the diet to see if they actually got healthier. The research assumed people would eat exactly the amounts recommended, which doesn’t always happen in real life. The study also didn’t consider food costs, cultural preferences, or whether people could actually find all these foods in their local markets. Additionally, the nutrient data came from food composition tables that may not reflect every variation in how foods are grown or prepared in West Africa.

The Bottom Line

If you’re following a healthy eating plan in West Africa, make sure to include nutrient-rich foods like liver, small dried fish, and beans regularly. These foods are affordable, locally available, and pack important nutrients your body needs. Consider eating liver or small fish at least 2-3 times per week, and include beans or lentils in most meals. This evidence is moderately strong because it’s based on careful analysis of food data, though it hasn’t been tested with real people yet.

This research is most relevant for people in West Africa who want to follow healthy eating plans. It’s especially important for families, healthcare workers, and nutrition planners in countries like Nigeria, Ghana, Senegal, and other West African nations. People planning diets for communities or schools should definitely pay attention. However, if you live outside West Africa, your local foods may have different nutrient profiles, so you may need different adjustments.

If you make these food swaps, you should start feeling the benefits of better nutrition within a few weeks to a few months. However, some benefits like stronger bones (from better calcium intake) take several months to years to notice. Energy levels and immune function may improve faster—within 4-8 weeks.

Want to Apply This Research?

  • Track weekly servings of nutrient-dense foods: aim for 2-3 servings of liver or small dried fish, and 5-7 servings of beans/lentils per week. Log these in your app to ensure you’re meeting targets.
  • Set a reminder to meal plan with liver, small fish, or beans at least twice weekly. Use the app to find recipes using these ingredients and track when you prepare them. Start with one new recipe per week.
  • Monthly check-in: review your app logs to see if you’re consistently including nutrient-dense foods. Track energy levels and general wellness monthly. If following this pattern, consider getting blood work done every 6-12 months to verify nutrient levels are improving, especially for zinc and vitamin A.

This research is based on computer modeling of food composition data and has not been tested with actual people. Individual nutritional needs vary based on age, sex, activity level, and health conditions. Before making major changes to your diet, especially if you have health conditions, take medications, or are pregnant or breastfeeding, consult with a healthcare provider or registered dietitian. This information is educational and should not replace professional medical advice. The findings apply specifically to West African food supplies and may not be relevant in other regions.