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Nigerian foods for diabetic patients

Foods for Diabetic Patients in Nigeria

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In this article, we will dispel the unfortunate notion that foods for diabetic patients in Nigeria are limited to beans and its derivatives alone.

 

There are lots of tasty alternatives that are readily available out there in the market, but before diving in, let us briefly touch on what Diabetes is all about.

 

CONTENT

1. What is diabetes?


2.1 Soups

2.3 Meats

 

What is Diabetes?

Also known as diabetes mellitus, WHO defines it as “a chronic disease that occurs either when the pancreas does not make enough insulin or when the body cannot optimally use the insulin it produces”.

Insulin is a hormone that is responsible for the regulation of blood sugar. When the body does not use this insulin effectively, it leads to Type 2 diabetes. On the other hand, a condition where there is a deficiency in the production of insulin in the body is referred to as Type 1 Diabetes.

Foods for Diabetic Patients in Nigeria

people with type 1 diabetes require daily administration of insulin

 

Finally, as the name implies, Gestational Diabetes occurs in females during pregnancy. Several factors can lead to it, but that is beyond the scope of this article.

Now to the elephant in the room. As you may have known, the general idea behind diet management in diabetes is to cut down on fatty and high carb content meals. This in addition to certain other lifestyle changes contributes to the successful management of diabetes.

Without further delay, the list below contains foods for diabetic patients in Nigeria as well as those to stay away from for better glycemic control.

 

Easily Available Foods for Diabetic Patients in Nigeria

Soups:

Most locally available soups are good sources of food for Nigerians living with diabetes. The preferred ones are listed below:

 
Foods for Diabetic Patients in Nigeria

The Nigerian oha soup (image credits: Amah kitchen)

 
 
Swallow:

Swallows made from any of the following sources are considered healthy foods for diabetic patients in Nigeria. They are all easily available all across Nigerian markets.

 

 
Meats:

Meat choices for diabetic people are governed by the preference for lean meats. This is in order to reduce their intake of unhealthy fats. The following are some suggestions:

 
  • Poultry: Chicken, turkey, etc (ensure they are skinless)
  • Fish (mackerel, sardine, etc)
  • Certain beef parts (intestine, towel, liver, lungs, etc)
  • Certain goat parts (intestine, towel, liver, lungs, etc)
  • Pork loins
  • Cowskin (kpomo)
  • Shrimps, crabs
  • Snails
  • Gizzard
 
Additional Options:

The following are also excellent foods for diabetic patients in Nigeria. They are all popular with most tribes in Nigeria, and as such readily available.

 

  • Brown basmati rice
  • Beans
  • Unripe plantain
  • Moi Moi
  • Wheat bread
  • Soybeans
  • Millet
  • Oatmeal
  • Dawa (Sorghum or Guinea-corn)
  • Sweet potatoes (not white ones)
  • Fat-free dairy produce (cheese, milk)
  • Ofada rice
  • Millet (Joro)
  • Walnuts (also called Ukpa, Asala, or Gyada)
  • Akara
  • Agidi
  • Spinach (also called inine, Amunututu, Ganye Alayyafo)
  • Eggs
 

 

Fruits for Diabetics

According to experts, most fruits rank low on the GI scale and are therefore safe for you to take. However, fruits like pineapple and watermelon with high GI scores should be avoided. Here is a small list of fruits that can be used to supplement foods for diabetic patients in Nigeria:

  • Berries (Blackberries, Strawberries)
  • Tomatoes
  • Oranges
  • Mangoes
  • Apples
  • Pears
  • Dates
  • Bananas

As always, moderation is key. The quantities consumed at a go should be watched closely. It is advisable to spread it out through the entire day than to consume large quantities at a go.

 

Diabetic Drink List

Drinks containing lots of sugar have a direct impact on your insulin level. They can easily create an imbalance that isn’t good for you. The following drinks can also be incorporated as foods for diabetic patients in Nigeria:

 
 

What Nigerian Foods to Avoid with Diabetes

Since we already know that foods with a high glycemic index score are bad choices for a diabetic, the wise thing to do is to limit their intake to the barest minimum.

If they must be consumed, the quantity should be limited and you must pair them with protein or healthy fat foods in order to reduce their impact on blood sugar.

 

Additionally, refined sugar and saturated fats can exacerbate diabetic conditions. So generally, you want to avoid processed and fried foods such as sweets, chips, biscuits, fries, and baked foods.

For better clarity, let’s run down a brief list of Nigerian foods that fall in this category:

 
  • Yam or pounded yam
  • Garri
  • White Pasta (spaghetti, macaroni, etc)
  • White rice
  • Bread (except wheat bread)
  • Melons
  • Ripe plantain 
  • Pineapple
  • Red meat
  • Energy drinks
  • Fries (buns, egg roll, etc)
  • Bananas (if you must take it, ensure it’s in small quantity)
  • Butter
  • Cakes or chocolates
 

While the list above contains foods that you should stay away from, They can still serve as foods for diabetic patients in Nigeria so long as they are taken in very little quantities and balanced off with low-carb or low-fat foods at each serving.

Smoking: Although it does not fall within the scope of this article, it is still important to stress that managing diabetes as a smoker is much more difficult. It exposes you to more complicated health problems.

According to this report by the CDC, your chances of developing type 2 diabetes increases with each extra cigarette stick you consume.

Alcohol: When taken in moderation, alcohol is not a direct danger to a diabetic patient. However, if you are on an insulin medication, you could be more exposed to an alcohol-induced hypoglycemia.

 

Benefits of a Diabetic Diet

A diabetic diet regime has some inherent advantages. The sacrifices you are making by staying away from certain types of foods translates directly to the following health benefits:

 
  • Reduced chances of developing diabetes complications
  • Maintenance of an optimal blood pressure
  • Maintenance of general good health
  • Regulation of your blood glucose level
  • Maintenance of balanced blood fat levels
  • Maintenance of a healthy body weight
 

Don’t you think they are worth whatever sacrifice you may be making?

 

Final Thoughts

In conclusion, there are lots of readily available foods for diabetic patients in Nigeria. However, the reality is that living with diabetes doesn’t necessarily demand a specially designed diet plan. You only need to make adjustments to your meal by:

  • Eating foods high in fiber
  • Consuming only carbohydrates with a low GI score
  • Including fruits and vegetables in your meal 
  • Consuming foods low in saturated fats (lean proteins)
  • Avoiding foods with low added sugar.

In addition to all these, try reducing the quantity you consume at a go in order to maintain a healthy body weight. Wishing you a long and healthy life!

A quick look at type 2 diabetes

Type 2 Diabetes

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Type 2 diabetes (also called adult-onset diabetes) is an often lifelong impairment in the way the body regulates and uses sugar. According to the CDC, over 90% of Americans suffering from diabetes have type 2 diabetes

It is a disease that causes the resistance of insulin in the body and is most prevalent among middle-aged or older adults. In recent years, however, childhood obesity has also contributed to it affecting teens and kids as well.

Insulin is a hormone produced by the pancreas, an organ located behind the stomach. The hormone is primarily responsible for the absorption of glucose (sugar) by our body cells, but it also contributes to the breakdown of fats and protein for bodily energy.

 

Type 2 Diabetes

diabetes test kit 

 
SYMPTOMS

The following are some of the possible symptoms of type 2 diabetes. You should check with your doctor to be sure as some of the following could also pass as symptoms of other health challenges.

  • Wounds that don’t heal
  • Recurring yeast infections
  • Weight loss without any effort
  • Blurry vision
  • Numbness in the hands or feet
  • Peeing a lot
 
CAUSES OF TYPE 2 DIABETES

People with this type of diabetes make insulin. However, their body cells cant manage to make use of it effectively. In response to this, the pancreas produces more insulin in an attempt to get the cells back on track but ultimately can’t keep up with the abnormal working condition.

This leads to an increase in the blood sugar level and that is a perfect condition for the onset of prediabetes and type 2 diabetes.

Some of the factors that could trigger this condition include:

  • Being overweight
  • Genes
  • An Excessive Amount Of Glucose In Your Liver
  • Metabolic Syndrome
 
RISK FACTORS

Certain factors may increase the risk of this diabetes type in an individual. Let’s briefly touch on some of them:

  • Age: The risk of developing type 2 diabetes is higher as you get older. Especially after the age of 45. Little wonder it is also known as adult-onset diabetes. 
  • Race: Some races are more likely to develop type 2 diabetes than others. For instance, The Black, Asian, and native Americans are at higher risk than their white counterparts.
  • Prediabetes: A condition where an individual’s blood sugar level is higher than it should, but not high enough to be classed as type 2 diabetes. If not properly managed, it often develops into type 2 diabetes.
  • Dark skin patches: The presence of darkened skin around the neck and armpit regions could be an indication of insulin resistance in the body
  • Family: An individual has higher chances of developing type 2 diabetes if his/her parents or older family member has or had it.
  • Inactivity: You are more likely to develop this diabetes type if you do not engage in any form of energy-consuming activities. 
  • Gestational Diabetes: Women who had gestational diabetes during pregnancy are at higher risk of developing type 2 diabetes. 

Other risk factors include fat distribution in the body, being overweight, blood lipid level, Smoking, etc. 

 
Type 2 Diabetes
PREVENTION

There are a few ways to either prevent or delay type 2 diabetes. They include the following lifestyle changes:

  1. Lose Weight: Being overweight doesn’t only increase your chances of being diabetic, it also enhances the possibility of having high blood pressure, unhealthy cholesterol levels, heart disease, and others.
  2. Avoid Prolonged Inactivity: If you sit for long hours every day as a result of your job or business, aim to get up intermittently and move around.
  3. Watch your Blood Pressure: Work with your doctor to maintain optimal blood pressure.
  4. Exercise: Get more active. Take the dog out for a walk, engage in morning workout sessions, take the staircase, etc. Whatever you can do to exercise your body.  
  5. Quit smoking: Smoking has a strong link to diabetes. If that’s not enough reason to discourage you, then you should also be aware that it reduces the amount of oxygen that reaches your body organs thereby causing high blood pressure, stroke, etc
  6. Healthy Eating: Make changes to your eating habits as well as the type of food you take. Generally, you should focus on:
  • Avoiding sugar and saturated fats
  • Adding fruits and vegetables to your meal
  • Avoiding unhealthy fats
  • Adding foods high in fiber to your meal plan, etc

 

Type 2 Diabetes

healthy dieting is essential in managing diabetes

 
 
CONCLUSION

Making healthy lifestyle choices can help in the delay or prevention of diabetes in general. Whether you are newly diagnosed or already managing it, adopting some of the lifestyle changes covered above can go a long way in the successful treatment, management or prevention of not just type 2, but other forms of diabetes.