Blood glucose responses to common Nigerian foods

What Is Diabetes?

Diabetes is a common disease that occurs when your body can’t make insulin, your body can’t properly use the insulin your body makes, or both^. This causes your blood sugar levels to be too high.

Insulin is a hormone made by your pancreas. It helps to control the storage of carbohydrates, protein, and fat.

Without diabetes, insulin levels increase after eating and the insulin helps to transport blood sugar into body cells; this gives your cells the energy they need.

Some Nigerian foods that are high in sugar include: 

1. Boiled cocoyam, roasted yam, glucose, and boiled plantains: These foods have high mean peak levels in blood glucose. 

2. Yam porridge: This food has a high peak in blood glucose levels.  

3. Fufu: This food is high-glycemic and can affect blood sugar levels.  

The traditional Nigerian diet is generally healthy, but it has been changing to include more processed foods that are high in sugar, fat, and energy. This has led to an increase in obesity, overweight, and diet-related non-communicable diseases.  

To reduce the impact of carbohydrates on blood sugar, you can:

• Add more vegetables to soups and stews
• Add a low fat dressing side salad to meals
• Use low sodium tomato sauce or fresh tomatoes
• Use low sodium bone broth or homemade bone broth instead of seasoning cubes
• Avoid fried snacks like chin chin, plantain chips, and puff puff.

Low-Carb and Diabetic-Friendly Meals for Naija People

The following could be used as main dishes:

• Ofada Rice with Chicken Stew: Ofada rice has a lower glycemic index than white rice, making it a better option for blood sugar control. Pair it with chicken stew for a flavorful and balanced meal.
• Egusi Soup with Spinach: This fiber-rich option can be served with cauliflower rice instead of traditional pounded yam to reduce carbohydrate intake.
• Okro Soup: Low in calories and rich in vitamins, okro soup is a nutritious option. To keep it diabetic-friendly, avoid excessive palm oil and pair it with low-carb alternatives like zucchini noodles.
• Ewedu Soup with Fish: Ewedu, a leafy green, is nutrient-dense and pairs well with fish, providing a flavorful and healthy meal.
• Vegetable Soup with Brown Rice: A versatile and healthy option, vegetable soup can be customized with a variety of greens and served with brown rice for added fiber.
• Akara (Bean Cakes): These protein-packed snacks are best enjoyed with a side of vegetables to balance the meal.
• Moi Moi: A steamed bean pudding, Moi Moi is a good source of protein and can be paired with a light salad for a balanced meal.
• Dodo (Plantain): Ripe plantain should be enjoyed in moderation. Opt for baking or grilling instead of frying to reduce fat content.