The average Zambian man eats three to five lumps of nshima a day, research finds

Nshima is so deeply woven into everyday Zambian life that for many people, a meal without it can feel incomplete. Now, research has attempted to put a number on just how much of it we eat.

A University of Zambia study involving 753 households in Lusaka District found that adult men surveyed consumed about three to five lumps of nshima per day, equivalent to approximately 360 to 980 grams. Women consumed about two to four lumps, or roughly 240 to 480 grams.

The research covered households selected from low-, medium- and high-cost residential areas of Lusaka, giving researchers a picture of nshima consumption across different socioeconomic groups in the district.

It also found that nshima was not necessarily eaten just once a day. About 53.1 percent of the households surveyed ate maize nshima twice daily, typically at lunch and supper.

For many Zambians, that may not sound particularly surprising. Nshima has occupied the centre of the family meal for generations, usually accompanied by vegetables, beans, fish, chicken or meat.

But the findings raise an interesting health question: how much nshima do we actually need?

Nshima is predominantly a carbohydrate food. During digestion, carbohydrates are broken down into glucose, which enters the bloodstream and provides the body with energy.

That process is normal, and eating nshima does not mean someone will develop diabetes. Type 2 diabetes has multiple risk factors, including genetics, excess body weight, physical inactivity and a person’s overall diet.

Portion size, however, still matters.

The more nshima someone eats, the more carbohydrate they consume in that meal. This can be particularly important for people already living with diabetes or those trying to manage their blood sugar.

The composition of the rest of the plate matters too. Several large lumps of nshima accompanied by only a small serving of vegetables and protein creates a very different meal from one where nshima takes up a more moderate portion of the plate.

None of this means Zambia needs to abandon its favourite staple.

Nshima is part of the country’s food culture and, when eaten as part of a balanced diet, can remain on the menu.

Perhaps the research simply gives us a reason to look at our plates differently.

The next time you are served your third, fourth or fifth lump, the question may not be whether nshima is bad for you.

It may simply be: how much is enough?