Diabetes is a common chronic disease, currently affecting millions of Nigerians. Since the disease is currently without cure, the ultimate goal of treatment for many people with diabetes is to regulate blood sugar sugar levels and avoid complications, which can be devastating. In today’s post, we highlight some Nigerian dishes that are blood sugar -friendly and consequently healthy for individuals living with diabetes. Let’s get it!
Ofada Rice With Garden Egg Sauce
Ofada rice, an unpolished local rice variety, is rich in fiber and has a lower glycemic index (causes slower release of sugar into the blood) compared to polished white rice. When paired with garden egg sauce prepared with minimal oil, a mix of eggplants, tomatoes, and fish, it becomes a diabetes-friendly meal.
Moi Moi
Moi Moi, a steamed bean pudding made from blended black-eyed beans, is a delicious and healthy choice for diabetics. Rich in protein, fiber, and low on the glycemic index, it helps maintain stable blood sugar levels. A good tip is to use little to no oil and seasoning with natural spices like onions, garlic, and bell peppers. Then pair your Moi Moi with a side of vegetables for added nutrients and enjoy your meal!
Unripe Plantain Porridge
You can’t go wrong with unripe plantain in your diabetes journey. This food contains resistant starch, a type of carbohydrate that does not cause sharp spikes in blood sugar levels. Unripe plantain is also rich in fiber, which helps slow down digestion and regulate blood sugar. Cook the porridge with vegetables like spinach and protein such as smoked fish while using natural seasoning.
Okro Soup With Low-Carb Swallow
Okro soup is a popular Nigerian dish known for its slimy texture and health benefits. It is low in carbohydrates and rich in fiber, making it perfect for diabetes management. Pair it with a low-carb swallow like unripe plantain amala or oat fufu. Also, add plenty of vegetables like spinach or bitter leaf and palm oil in moderation.
Vegetable Soup (Edikang Ikong)
Edikang Ikong, a traditional soup that originated from the Efik people, is packed with green leafy vegetables like pumpkin leaves (ugu) and waterleaf. It is rich in fiber, vitamins, and minerals, making it an excellent option for diabetics. Use lean protein sources such as fish or skinless chicken and avoid high-fat additives like excessive palm oil. Then serve with a low-larb swallow like unripe plantain amala.
With these Nigerian dishes, you can enjoy tasty, satisfying meals while managing diabetes effectively. We hope you enjoy trying them out.
Ultimately, remember that portion control with these foods is essential as even healthy foods can cause blood sugar spikes if eaten in large quantities.
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