The liquid gold of our ancestors
In West Africa, red palm oil is not just a cooking ingredient; it is an institution, a heritage, what we sometimes call our 'red gold'. But be careful, I'm not talking about industrial, refined and discolored palm oil, which is controversial in the West. I'm talking about the raw, artisan-pressed oil, which retains its vibrant ruby color and earthy, nutty scent. This oil is a nutritional marvel. It is one of the world's richest sources of beta-carotene (precursor to vitamin A) and tocotrienols (a powerful form of vitamin E). Our ancestors did not know these scientific terms, but they knew that this oil gave strength, protected eyesight and ensured lasting vitality. It is a biological wisdom inscribed in our land.
In my kitchen, red palm oil is the flavor driver par excellence. It provides a creaminess and depth that no other fat can match. In a ketogenic setting, it becomes a valuable ally. As it is composed of a perfect balance of saturated and unsaturated fatty acids, it is extremely heat stable, making it ideal for our long-simmering stews. But beyond the technique, it is its impact on energy that is fascinating. Unlike carbohydrates, which burn like straw, palm oil burns like a hardwood log: slowly, steadily, and for a very long time. This is the secret of African endurance.
Chef's Fuel
The profession of chef is a high-level sport. We spend ten to twelve hours standing, in intense heat, making split-second decisions. To keep up this pace, I need fuel that won't let me down. I tested both worlds. In the past, I started my day with bread or millet porridge. Around 11 a.m., my energy was plummeting, my mood was becoming unstable, and I was desperate for sugar. Today, my breakfast is high in natural fats — eggs cooked in palm oil, avocado, maybe some leftover fish stew. The result is clear: my energy is a straight line. I no longer have 'crash', no more mental fog. I am alert, precise and enduring until the evening.
This endurance is not just physical, it is cognitive. The brain is 60% fat and loves ketones produced from fatty acids. By nourishing my body with quality fats, I nourish my creativity. I can stay focused on balancing a sauce or managing my team without being distracted by hunger. It is a form of freedom. We don't realize how much blood sugar fluctuations dictate our behavior until we're out of it. Natural fats give us back control over our own lives.
Get out of fear
For decades, Africa has suffered a form of nutritional colonization. We were told that our traditional fats — palm oil, shea butter, animal fats — were responsible for heart disease. We were pushed towards refined vegetable oils (soy, sunflower, corn) and margarines. The paradox is cruel: it is precisely since we abandoned our ancestral fats for these industrial products that metabolic diseases have exploded on the continent. It's time to get out of this irrational fear. Modern science is finally rehabilitating natural saturated fats, especially when consumed in a low-carb setting.
Shea butter, for example, is a wonderful fat for cooking. It has a high smoke point and adds a creamy sweetness to vegetables. Beef or goat fat, from grass-fed animals, is rich in CLA (conjugated linoleic acid), a compound that promotes metabolic health. In returning to these sources, we are not taking a leap backwards; we make an informed health choice. We honor a biology that evolved over millennia with these nutrients. Fat is not the enemy; it's excess sugar and starch that turns fat into a problem.
Nutrient absorption
There is an often forgotten aspect of consuming fats: they are essential for the absorption of vitamins. African cuisine is rich in leafy vegetables — spinach, taro leaves, cassava leaves — which are full of vitamins A, K and various antioxidants. But these nutrients are fat soluble. Without a generous amount of fat in the stew, your body simply can't process them. You eat vitamins, but they just pass by. By adding palm oil or peanut paste, you unlock the therapeutic potential of these plants. Fat is the vehicle of life.
This is why our traditional dishes are always 'saucy' and rich. This is profound nutritional intelligence. We don't eat dry salad; we eat braised leaves in a creamy sauce. This synergy between plants and fats is the key to vitality. In my low-carb practice, I push this logic even further. I make sure that each vegetable is accompanied by its dose of noble fat. This is how we obtain healthy skin, strong bones and a strong immune system. Fat is not a guilty pleasure, it is a biological necessity.
A practice of sovereignty and strength
Choosing your fats is also an act of sovereignty. By favoring locally pressed oils, we support women who process shea or small palm producers. We are reclaiming our economy and our health. It’s a global approach that goes well beyond the plate. Eating fat and healthy means refusing the model of chronic illness and dependence. It is choosing strength, autonomy and longevity. It’s a pride that I see growing among my customers and in my community.
The endurance that we all seek — to work, to create, to love — is found in these natural fats that we have neglected for too long. By putting them back at the center of our table, we regain our power. Ghanaian cuisine, in its purest and richest version of lipids, is a model for the modern world. It shows us that we can be greedy and vigorous, traditional and efficient. I will continue to celebrate this red gold and these precious butters, because they are the guardians of our endurance and the guarantors of our future.
