How an Indigenous Diet Helped One Man Lose 200 Pounds + Tips for Boosting Your Health

It’s no secret that processed foods can lead to obesity, poor heart health, diabetes and more. This has even been the case in Indigenous communities, where many residents have grown up with no choice but to eat food that has impacted their overall wellbeing. To combat these negative health effects, some are returning to their roots and focusing on indigenous foods, including one Nebraska chef. Keep reading below to find out how an indigenous diet led to his impressive weight loss. Plus, learn about the diet’s other health benefits and how to incorporate it into your own life.

What is an indigenous diet?

At one point, American Indians and Native Alaskans consumed mostly complex carbohydrates (like potatoes, whole grains and beans) and fewer fats (such as meat and oil). The focus was also on foods that were regional to each tribe.

“While diets vary from nation to nation, traditional foods consisted of those that could be gathered and hunted in the local area, and sometimes included agricultural products like corn, squash, and beans that were introduced before European influence,” writes the National Indian Council on Aging (NICOA). Those foods were known as the “three sisters” because they were beneficial to each other when grown together.

Over time, however, European settlers and government intervention led to a drastic change in these diets. But in recent years, many have shown an interest in returning to mainly indigenous foods.

Essentially, the goal of this diet is to cut out processed food and focus on healthier options. But sticking to in-season foods is also key. In other words, if it doesn’t grow in your area that time of year, skip it!

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What are the benefits of an indigenous diet?

For Anthony Warrior, Absentee Shawnee citizen and Muskogee descendant, his choice to return to an indigenous diet was due to a serious decline in health. As 1011 Now News reports, he was nearing 500 pounds and discovered his blood sugar was alarmingly high. Warrior also was diagnosed with Type 2 diabetes at the age of 18.

Rather than taking Western drugs to control his diabetes, he turned to an Indigenous diet. He began focusing on incorporating ancestral staples like fresh vegetables, fruits and lean meat into his cooking.  (Learn how to preserve produce so you can enjoy it for weeks!)

Since making the dietary change, Warrior reportedly saw his blood sugar drop to around 200 milligrams per deciliter before going even lower. (For reference, a non-diabetic has a glucose count of around 100). He also achieved a massive weight loss, now weighing less than 300 pounds.

But there are even more benefits to incorporating indigenous foods into your diet. According to the Centre for Indigenous Peoples’ Nutrition and Environment , one study of 43 Arctic communities “found that on days when people ate both traditional and market foods, their diets were better than when they ate only market food.”

People eating the traditional foods consumed more nutrients that led to better muscles (iron), improved vision (Vitamin A), faster wound healing (zinc). Naturally, this means an overall improvement in wellbeing!

How to try an indigenous diet for yourself

Once Warrior transformed his own health, he began a program to teach Iindigenous business owners about healthy eating. Now, people gather twice a month at the distribution center for the  Santee Dakota tribe to learn how to prep meals using both commodity foods (items distributed on reservations through a federal program) and affordable grocery store and farmers’ market finds.

But you don’t need a cooking course to reap the benefits of an Indigenous-inspired diet. There are simple steps you can take in your everyday life. First, Potawatomi Nation suggests a calorie swap. “Eat one calorie per day that’s foraged, hunted, gathered, bartered, traded or bought from a local farmer.” This helps you not only avoid processed foods, but feel more connected to your region!

The NICOA recommends using healthier cooking techniques like baking, steaming and boiling. Also smart: Stay away from fried foods and those that contain refined sugar as much as possible.

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Looking to incorporate more indigenous foods into your diet? Consider ingredients native to the United States, such as squash, pumpkin, kale and corn, advises Colorado State University . Grains like amaranth, wild rice and quinoa are a smart choice, as are chia seeds, pine nuts and sunflower seeds. For natural sweeteners, try maple syrup!

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