50 NIGERIAN FOOD IDEAS FOR DIABETICS

INCLUDING A ONE-WEEK-MEAL-PLAN FOR DIABETES [FOOD TIMETABLE]

Kidney beans sauce.
ways to serve moi moi
Nigerian moin moin.

50 NIGERIAN FOODS, RECIPES FOR DIABETICS

Even if you are not diabetic, you know one or have one in your family and we are all aware of what they go through daily thinking of the right Nigerian food to eat or avoid. What is the right Nigerian food to eat if I have diabetes? Nigerians consume so much carbs and, in managing diabetes, the type of carbohydrate food you eat makes a difference. As a diabetic living in Nigeria, you can pay attention to what you eat without obsessing over everything. Nigerian food good for diabetics are foods rich in fibre and low in carbohydrates. To stay healthy, avoid sweets, soft drinks and fatty food. Before a meal plan, let's look at a list of Nigerian foods good for diabetic patients (Below)


Health Tips for diabetes;


  • Lose extra weight. This can be done without starving, eat smaller portions, eat more proteins and vegetables than carbs, Exercise... there are youtube videos that can help with exercise whether you have have only a few minutes to spare or hours. 'Bright side exercise videos' videos on Youtube are great.
  • Check your blood sugar level regularly. There is a self-help urine test post on the blog that might help you have an idea of sugar levels in your blood.
  • Get A1c blood tests from your hospital/Doctor to find out your average blood sugar for the past 2 to 3 months. ...
  • Track your carbohydrates. You can easily do this by writing down every kind of food that goes in your system. 
  • Control your blood pressure, cholesterol, and triglyceride levels (Take tests, talk with a medical practitioner, avoid red meats or cut down drastically, get adequate sleep at least 8 hours daily, avoid situations/ events that can cause sadness,
  • Keep moving. Even if you are retired, do not become sedentary as a sedentary lifestyle can cause a whole lot of health issues. Do not sit on one position for too long, if you must watch TV, stand up from time to time and move around. Clean, wash, arrange, go for walks around your neighbourhood. Jogt on the spot even in your kitchen jog in your bedroom or living room.
  • Manage stress. Life is getting more and more stressful and you have to find a way to reduce stress in your life. Live simple, do not try to impress, save as much as you can and spend less.

SOUPS:



  How to make guinea corn fufu from scratch


How to make millet fufu from scratch
  • Okro soup
  • edikaikong soup
  • Green amaranth soup
  • Water leaf soup
  • Ogbono with vegetable soup
  • Egusi with vegetable soup
  • afang soup
  • Bitter leaf egusi soup
  • All Nigerian vegetable soups

    FUFU (SWALLOW)
  • Wheat meal fufu
  • Guinea corn fufu
  • Unripe plantain fufu

  • STEWS AND SAUCES TO SERVE WITH BROWN BASMATI RICE OR BOILED PLANTAIN:

  • Tomato stew
  • garden egg stew
  • vegetable stew cooked with amaranth and tomtoes
  • Vegetable stew cooked with ugu (flutted pumpkin)
  • Shredded chicken sauce
  • Shrimp sauce
  • Fresh Fish sauce/stew
  • Smoked fish sauce
  • Bitter leaf sauce


  • LOW CARB MEALS FOR DIABETICS:

  • Brown basmati coconut rice with vegetables
  • Brown basmati fried rice
  • Jollof brown basmati rice with cole slaw
  • Brown basmati rice and stew
  • Unripe plantain porridge
  • Boiled plantain with stew/with moi moi
  • Roasted plantain with fish sauce (Shop griddle pan for roasting at home)
  • Plantain with beans porridge
  • Boiled plantain with vegetable stew
  • Boiled plantain with garden egg sauce
  • Boiled plantain with vegetable egg sauce
  • Beans and whole wheat bread
  • Ewa agonyin (Shop fry pan for making)
  • Guinea corn agidi with stew
  • Brown beans and guinea corn meal
  • Millet fufu ( Unlike wheat, millet is gluten-free) It can be used to make all Nigerian foods made with corn or wheat. Can replace wheat for those who can't eat wheat.

    DRINKS:
  • Water
  • Zobo without sweeteners
  • Guinea corn (Dawa) kunu
  • Millet (joro) kunu
  • Unsweetened yogurt
  • Nigerian Pepper soups
  • Kunu geida from guinea corn or millet ( Millet is one of the few grains that are alkalizing to the body) (Shop cheesecloth for sieving)

  • HEALTHY NIGERIAN COMFORT FOODS FOR DIABETICS:

  • Isi ewu
  • nkwobi
  • cow leg (Shop pressure cooker for easy and quick cooking)
  • cow tongue
  • Fish pepper soup
  • Chicken pepper soup
  • Snail pepper soup
  • peppered snail
  • Liver sauce
  • Gizzard pepper soup

NIGERIAN SNACKS FOR DIABETICS: 

  • Garden eggs with Nigerian peanut butter (pepper kola)
  • Coconuts
  • Boiled groundnuts
  • Akara balls (Shop deep fryer)
  • Tiger Nuts
  • Nigerian pear (ube)

Below is a one week meal plan to help Diabetic Nigerians stay healthy and relaxed without always thinking about what to eat next:

MONDAY:


Breakfast: Lipton tea or green tea with (whole wheat bread) cole slaw sandwich.  

Lunch: Unripe plantain fufu with vegetable soup and fish
Dinner: Gunea corn or millet pap with moi moi

TUESDAY: 

Breakfast: Guinea corn pap with moi moi or akara
Lunch:Wheat meal with okro soup
Dinner:plantain with garden egg stew

WEDNESDAY:


Breakfast: Oats with moi moi or wheat bread
Lunch: Jollof brown basmati rice with fish and vegetables
Dinner: Plantain with stew or pepper soup


THURSDAY:

Breakfast:Lipton Tea with wheat bread and boiled eggs

  1. Lunch: Wheat mel fufu with edikaikong soup
    Dinner: Pepper soup


    FRIDAY:
    Breakfast: Boiled water yam with vegetable stew
    Lunch: Okro soup with plantain fufu or wheat meal
    Dinner: Ewa agonyin


    SATURDAY:
    Breakfast: Akara and pap (Guinea  corn)
    Lunch: Unripe plantain porridge
    Dinner: Vegetable ogbono soup with wheat fufu



    SUNDAY:
    Breakfast: Tea with wheat bread and boiled eggs
    Lunch: Brown basmati rice and stew with chicken or fish served with vegetable salad
    Dinner: Pepper soup


*By wheat meal I'm referring to fufu from home-made wheat flour. Buy wheat grains, clean, mill and store NOT store bought wheat flour oh. Mill guinea corn and  millet too to use interchangeably. (NOTE: Wheat contains gluten)

BELOW ARE PICTURES OF NIGERIAN FOODS FOR DIABETICS: CLICK ON THE 
PICTURES TO SEE RECIPES...


Nigerian groundnut soup with guinea corn fufu (tuwo)


vegetable cornmeal with fish
Vegetable Corn meal can be cooked like this or with guinea corn or millet.

Fish with stir fry vegetables


 Shredded chicken sauce to serve with brown basmati rice. For diabetics, Thicken this with wheat flour


Unripe plantain porridge


Unripe banana ikokore with vegetables


Okro soup

Coconut milk moi moi


Roasted unripe plantain
You are free to add more to the list. Nigerian foods good for diabetic patients should not contain sugars or other sweeteners.  The reason I didn't include fruits is because majority fruits contain sugar but not pear or plum or avocado, if you eat generous amounts of vegetables daily ( vegetable soups, salads, etc), you are covered nutrient-wise. Use the comment box to ask questions or add more food suggestions.

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Comments

  1. Jayne12:42

    Cucumbers too

    ReplyDelete
  2. Timi17:43

    Thank you for this.

    ReplyDelete
  3. Baby Doctor12:37

    Sweet Aunty Eya!!! Thank you so much for this! The diabetic diet is also great for weight loss.

    ReplyDelete
  4. So happy to see this list

    ReplyDelete
  5. This is right on spot

    ReplyDelete
  6. Aunty Eya God bkless you. Please what can i make with millet. Can i make it like fufu ?

    ReplyDelete
    Replies
    1. Follow this link to see how to make millet fufu
      http://www.wivestownhallconnection.com/2016/11/how-to-make-millet-fufu-from-scratch.html

      Delete
    2. OR, you scroll back up and click on the wrapped millet fufu and soup picture to see the recipe.

      Delete
  7. Anonymous08:10

    What do U say about theory of eating solid food in the morning and eat lite Lunch and Dinner most especially to reduce sleep disturbance night urination. Vicc

    ReplyDelete
    Replies
    1. For me, it's light breakfast with vegetables, Solid/ heavy lunch and very light dinner.

      Delete
    2. I've read the ideal is breakfast like a king, lunch like a Prince and dinner like a begger.

      Delete
  8. Interesting Food Diet Tip for someone with diabetes.

    ReplyDelete
  9. Anonymous13:00

    Thank you for this.

    ReplyDelete
  10. Thank you so much for this information. But how do I prepare zobo for the diabetic and someone that's running BP. Kay okey.

    ReplyDelete
  11. Thank you for this information. how can one prepare zobo for someone the diabetic and someone having BP.

    ReplyDelete
    Replies
    1. Follow the recipe below to Make the zobo without sweet fruits, just use pepper soup spices and cucumber.

      Delete
    2. The ginger will give it a manageable taste...
      http://www.wivestownhallconnection.com/2013/08/how-to-make-nutritious-nigerian-zobo.html

      Delete
  12. Anonymous11:58

    Aunty eya, thanks d love you share here... I hv one therapy to introduce. Soursop leaves is good for many sicknesses ranging from cancer, pb, diabetes. Get 40 of the leaves, cook in a one litre 'BOILING WATER' cook for 45mins only, take a glass on empty stomach in the morning 30mins b4 breakfast... in afternoon and night b4 going to bed. For 30days.... Then give ur testimony of these three sickness..

    ReplyDelete
    Replies
    1. Can pls tell me more of diabetes food

      Delete
  13. I'm satisfied with this. Thank you so much for saving me from d stress of what should I cook next?

    ReplyDelete
  14. Can I equally mix millet and guinea corn to prepare pap? Will they be healthy for diabetic person?

    ReplyDelete
  15. Best18:16

    Can one make pap from the millet or guinea corn flour ?

    ReplyDelete
    Replies
    1. Flour? as in the non fermented, store bought dry flour? Not sure. Fermenting the grains before processing is good.

      Delete
  16. I want to add to it that eating Ìkọ́kọrẹ́ Ìjẹ̀bú ń ebi rúbọ os also good for diabetes, it reduce d sugar level it also reduce going to toilet always

    ReplyDelete
  17. I want to add to it that eating Ìkọ́kọrẹ́ Ìjẹ̀bú ń ebi rúbọ os also good for diabetes, it reduce d sugar level it also reduce going to toilet always

    ReplyDelete
  18. Anonymous15:22

    thank you for this. stay blessed

    ReplyDelete
  19. Nice one anuty Eya...but what about milk...what type of milk is good for diabetes?.

    ReplyDelete
  20. Tanx sis. Please is Tiger nut milk good for diabetic patients?

    ReplyDelete

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