The Impact of Assimilation on Health: Rethinking Food Choices in Migrant Communities

In many African, Caribbean, and South Asian communities in the UK, there’s a real concern about rising rates of type 2 diabetes and other diet-related health issues. While genetics and socio-economic factors play a role, one thing that often gets overlooked is how assimilation impacts the way we eat.

When people move to a new country, they hold on to their food traditions—it’s comfort, it’s home, it’s identity. I get it. When I moved to the UK from Guyana, I did the exact same thing. I stuck to the foods I knew, importing what I could, because that’s what felt right. It took me over ten years to realise that while some foods will always be part of my culture (you’ll never take plantain off my plate!), relying on imported foods all the time wasn’t a sustainable way to live. The truth is, there’s fresh, organic produce right here that we can and should embrace.

The Issue of Imported Diets

The problem is that a lot of the foods we grew up with were balanced with an active lifestyle back home. In the UK, where daily life is often more sedentary, eating the same way doesn’t always work. Many traditional foods—once eaten fresh—are now imported, processed, and packed with preservatives to survive long journeys. This means we’re consuming more salt, unhealthy fats, and additives than ever before.

There’s also the issue of cost. Importing foods is expensive, and often, they’re not as nutritious by the time they reach our plates. Meanwhile, local markets are filled with fresh, affordable produce, yet many of us hesitate to try something different. Sticking to what we know feels easier, but is it really the best choice for our health?

Adapting to Local Produce

The good news is that we don’t have to give up our cultural foods—we just need to make small adjustments. The UK has plenty of nutrient-rich fruits and vegetables that can easily replace or complement our traditional staples. Here are some easy swaps:

• Sweet potatoes instead of yams – They’re packed with fiber and vitamin A and are widely available.
• Leafy greens like kale and chard instead of imported spinach varieties – They’re just as nutritious and available all year round.
• Berries and apples instead of high-sugar tropical fruits – Mangoes and pineapples are delicious, but local berries offer just as many antioxidants with less sugar.
• Growing familiar foods locally – This is a game-changer. Many of the foods we love, like callaloo (amaranth), pak choi, and certain types of squash, can be grown right here in the UK. Community gardens and allotments are a great way to keep these traditions alive without relying on expensive imports.

The Way Forward

We need to start looking at food in a new way—not as a loss of culture, but as an opportunity to blend tradition with sustainability. Education is key. More cooking workshops, community programs, and access to fresh local produce can help bridge the gap between the old and the new. Farmers’ markets, food co-ops, and local farms provide options that are better for both our bodies and our wallets.

At Earth's Farm, we’re here to help you. We’ll teach you how to grow some of your favourite foods from back home, how to cook British vegetables with the flavours you love, and how to reconnect with nature. The planet belongs to all of us—let’s eat better, live longer, healthier lives, and become badass growers along the way.