Dr. Erica Park obtained a bachelor’s degree in behavioral biology from Johns Hopkins University prior to obtaining her Doctorate in Medicine from Mt. Sinai School of Medicine. She then went on to attain her board certification in Physical Medicine and Rehabilitation with residency completion at New York-Presbyterian Hospital (Columbia/Cornell). With 25 years of experience serving the community, she now leads transformative work as a population health leader and health educator. Internationally recognized as a public speaker and writer, Dr. Park is an expert in food as medicine, with a deep commitment to elevating plant-dominant, traditional foods from across Africa and the African diaspora. She has been featured in outlets including Yahoo Health, Eating Well, Everyday Health and the Food Health Network. She extends her mission of education, culture, health history and empowerment through her website, Instagram and YouTube channels
Erica speaks exclusively to Sunday Oyinloye, Publisher Green Savannah Diplomatic Cable about how to achieve healthy living, essential plants to have in gardens or flower pots at home, and other issues that have to do with what people eat.
Excerpts:
I want you to speak to the side effects of canned food?
Canned foods are convenient and widely available, but they are not always the best choice for our health. One reason is due to the high sodium content. For this reason, regularly eating canned soups, vegetables, or meats can contribute to high blood pressure and increase the risk of heart disease and stroke. Another concern is the lining of many cans, which may contain bisphenol A (BPA). BPA is a well-documented endocrine disruptor—a chemical that interferes with the body’s hormone systems. Research shows BPA can mimic estrogen, disrupt normal hormone signaling, and has been linked to reproductive concerns, metabolic effects like insulin resistance, and potential risks for hormone-related cancers. In Africa, canned foods became widespread through colonial trade, and today they remain common because they are affordable, easy to store, and widely marketed. But this reliance comes with a cost. As an example, a 2022 Nigerian study found BPA present in rivers, sediments, and drinking water sources (Idowu et al., 2022). This highlights not only dietary exposure but also an environmental impact, as discarded cans and plastics break down and leach BPA into soil and waterways, creating a broader pollution problem. The bottom line is that while canned foods may be useful in emergencies or when fresh produce is scarce, depending on them too heavily can harm long-term health.
You are an advocate of individuals growing their own food, why that advocacy?
I am a strong advocate for people growing their own food because it is one of the simplest yet most powerful ways to reclaim health, dignity, and connection. When we plant even a few seeds we take back some control over what nourishes us. We reduce the distance between the soil and our plates and restore our connection to the land—something many of us have inherited but sometimes forgotten. The modern global food system often takes away our control over our own health, replacing traditional foodways with systems that prioritize profit over people. For example, genetically modified (GMO) foods have only been in our food supply since the 1990s—a blink of an eye compared to the thousands of years our ancestors thrived on traditional crops. Because they are so new, we do not yet know what the long-term repercussions may be for human health. GMO crops often go hand in hand with increased pesticide use. Pesticides themselves have well-documented harms. Chronic pesticide exposure has been linked to cancer, neurological disorders, respiratory issues, and reproductive problems. By growing our own food, we can avoid issues with gmos, eliminate pesticide use, and rely on natural, regenerative methods that have been used successfully for thousands of years. That way, we can protect our health and the health of the generations to come.
How would you compare traditional African food practices with modern one, and what are the strengths and weaknesses of each?
Traditional African food practices were built on whole, natural ingredients, usually prepared and eaten straight from the land. These diets were rich in vegetables, legumes, whole grains, fruits, and healthy fats, with meat and fish used in moderation. The food practices reflected wisdom passed down through generations, including preparing foods in ways that preserved nutrients and supported community life. Nutritionally, the diets were higher in fiber, more nutrient-dense, and provided greater variety than many modern foods, supporting gut health, immunity, and overall wellbeing. However, one limitation was that before modern refrigeration and storage methods, communities sometimes faced challenges preserving food for long periods, which could leave them vulnerable during times of scarcity. When we look at modern food practices across Africa, especially in urban areas, we cannot ignore the fact that they were shaped by colonization, globalization, and convenience. Traditional foodways were disrupted by colonial systems that promoted imported food and shifted agricultural priorities. In many places, this meant less emphasis on cultivating nutrient-dense traditional staples like millet, and more focus on crops such as maize and wheat, which were not always part of the original diets and often offered less nutritional benefit. Today, this legacy shows up in diets heavy with processed foods, sugary drinks, refined grains, and an excess of meat. These foods are marketed as modern or aspirational, but the weakness is clear: they are linked to rising rates of hypertension, diabetes, and other chronic diseases that were far less common among our great grandparents. That being said, modern practices also have some strength. For example, they can make food accessible during times of scarcity and provide quicker options for busy families.
What are the basic rules of healthy food and healthy eating?
The basic rules of healthy food and healthy eating are not complicated. They are actually quite simple, although modern marketing can make them seem confusing. First, choose foods that are as close to their natural form as possible. This should include a wide variety of fruits, vegetables, legumes, whole grains, nuts, and seeds. These provide the fiber, vitamins, minerals, and phytonutrients (plant compounds) our bodies need to thrive. Second, limit foods that are ultra-processed, high in added sugars, unhealthy fats, or excessive salt. These are the foods strongly linked to chronic conditions like hypertension, diabetes, and heart disease. In essence, healthy eating is about balance and simplicity. We can all benefit from eating more whole, natural foods, fewer processed items, and meals that truly nourish both body and mind. This is much like the way our grandparents and great-grandparents ate before the rise of processed foods.
Many families in Africa and other parts of the world find it difficult to feed not to talk of balance diet. How can those who fall into this category maintain a balance?
It is true that many families in Africa and other parts of the world struggle to put food on the table, and the idea of a “balanced diet” can feel out of reach. However, balanced does not always mean expensive. Even with limited resources, we can all work toward balanced diets by making the most of what is available locally and seasonally. Simple staples like beans, peas, or groundnuts are good sources of protein. Leafy greens — whether purchased in the market or grown at home— add key vitamins, minerals, and fiber. Seasonal fruits, whole grains such as millet or sorghum, and root crops like yams and cassava can also contribute to a nutritious plate. When combined, these foods provide many of the building blocks our bodies need for optimal health. It is also important to remember that traditional food knowledge offers powerful solutions. Our grandparents and great-grandparents often relied on simple, affordable meals, stretching what they had with creativity, herbs, and spices. Returning to those simple, local practices can make healthy balanced eating more accessible.
What are the health benefits of lemon grass and ginger?
Lemongrass and ginger have been part of daily life in many parts of the world, including Africa, the Caribbean, and Asia. They have been valued both for their flavor in cooking and their healing power in traditional medicine. Today, scientific studies are confirming many of the health benefits that traditional knowledge has long recognized. Lemongrass is naturally rich in antioxidants and has been studied for its anti-inflammatory and antimicrobial properties. Drinking lemongrass tea may help with digestion, ease bloating, and support relaxation. Some studies also suggest it can help lower blood pressure and cholesterol levels. Ginger is equally powerful. It contains compounds like gingerol, which have strong anti-inflammatory and antioxidant effects. Ginger is well known to ease nausea, support digestion, and may help reduce pain from arthritis and muscle soreness. Research has also shown benefits for blood sugar regulation and immune system support.
Tell our readers the type of foods that are dangerous to health and why?
There are certain foods that research consistently shows can be dangerous for our health when eaten in excess. At the top of the list are ultra-processed foods. These are items that are heavily altered from their natural state and filled with additives, preservatives, and artificial ingredients. Examples include packaged snacks like chips and cookies, instant noodles, and fast foods like burgers. They are often high in unhealthy fats, sugar, and salt but low in real nutrients. Eating too many of these foods is strongly linked to obesity, diabetes, heart disease, and even some cancers. Another concern is the overuse of sugary drinks, including sodas and many packaged juices. They provide empty calories without nutrition and can contribute to weight gain, tooth decay, and higher risk of type 2 diabetes. Highly processed meats, such as sausages and canned meats are also considered risky. Studies have linked them to heart disease and colon cancer, partly due to preservatives like nitrates and high salt content. In fact, the World Health Organization has classified processed meats as a Group 1 carcinogen, meaning there is strong evidence they can cause cancer in humans, particularly colorectal cancer. As much as possible, it is important to avoid these foods and focus on diets based on whole, natural foods.
Are there some plants that everyone should have in their gardens or inside their flower pots at home?
There are several plants that I believe everyone can benefit from growing, whether in a garden or in a flower pot at home. I have been growing all of these plants myself for years. These are plants that are not only easy to grow but also carry important health benefits. Lemongrass, also known as fever grass, is one example. It grows well in pots, has a refreshing flavor, and makes a calming tea that supports digestion and relaxation. In some traditional medicine, it can be brewed to help reduce fever and relieve cold symptoms. Lemongrass also contains citral, a compound studied for its antioxidant and anti-inflammatory properties. Tomatoes and peppers are also excellent choices. Both grow well in pots, produce abundantly, and are staples in many traditional dishes. Tomatoes are rich in lycopene, a powerful antioxidant that supports heart health and may help protect against certain cancers. Hot peppers contain capsaicin, the compound that gives them their heat and has been studied for its ability to boost metabolism, reduce inflammation, and support pain relief. Another plant worth mentioning is the leaf of life, as it is called where my parents are from in the Caribbean. It is also known by many other names, including resurrection plant, never die, miracle leaf and abamoda. It thrives in pots, even with little attention. In some traditional medicine the leaves are brewed for coughs, fevers, colds, and respiratory problems, or applied topically to support wound healing. It is also used to help manage high blood pressure and diabetes. Scientific studies are beginning to support these uses, with research showing that extracts from leaf of life may have blood pressure–lowering and blood sugar–reducing effects. Leaf of life also contains flavonoids and bufadienolides, which contribute to its antimicrobial and anti-inflammatory effects. Thyme and mint are additional herbs that deserve a place in every home. Thyme is not only a flavorful seasoning but also contains thymol, a natural compound with antimicrobial and immune-supporting properties. Mint is refreshing, easy to grow, and contains menthol, which helps soothe the stomach, ease indigestion, and promote relaxation. Growing just a few of these plants at home can make healthy eating and natural remedies more accessible.
Diabetes is a common disease in the western world and Africa, what are the best ways of prevention and how can it be managed?
Diabetes is a common disease in both the Western world and Africa. Fortunately, there are actions we can take to prevent it or to manage it if someone already has the diagnosis. Prevention begins with the choices we make each day. Maintaining a healthy weight is one of the most important steps. Eating whole, natural foods like vegetables, fruits, beans, whole grains, nuts, and seeds helps regulate blood sugar, while limiting ultra-processed foods, refined carbohydrates, and sugary drinks is equally critical. Regular physical activity, including at least 150 minutes of moderate exercise each week, improves insulin sensitivity and supports weight control. Strength training and reducing long periods of sitting also make a difference. For those already living with diabetes, the same principles apply. Balanced meals, regular activity, and consistent blood sugar monitoring are key. Some people may also need to take medications, guided by their doctor. Managing stress and sleep is important too, since too much stress and inadequate sleep can raise blood sugar levels. It’s also important to note that across Africa, the rates of diabetes are actually lower than in many Western countries. Per the 2025 International Diabetes Federation Diabetes Atlas, about 5% of adults in Africa have diabetes, compared to about 13.7% of adults in the United States. Unfortunately, the diabetes rate in Africa is increasing. One major reason may be the shift away from traditional diets that include foods like millet, sorghum, beans, and leafy greens, toward Westernized foods such as refined grains, sugary drinks, and processed snacks. Urbanization and less active lifestyles are also contributing to this increase. Therefore, part of the solution to diabetes prevention and management seems to be a return to simple, traditional practices. This includes eating whole foods, staying active, and relying less on processed imports.
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