50 NIGERIAN FOOD IDEAS FOR DIABETICS

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

Kidney beans sauce.

Nigerian moin moin.

50 NIGERIAN FOODS, RECIPES FOR DIABETICS

Nigerian foods for diabetic are also great if you are looking to lose weight. 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. This 50 Nigerian food ideas for diabetics with recipes will help guide you.

As a diabetic living in Nigeria, you can pay attention to what you eat without obsessing over everything.

 

Nigerian food 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).

These Nigerian food ideas for diabetics are not the only foods,

 there are so many others to help diabetics not go hungry. These are just to guide you. You can compile your own list avoiding sugars, processed foods, alcohol, caffeine, and evene white carbohydrates.

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. Try your best to be happy.
• 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. Jog 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 (Click and scroll down to see all vegetable soups on this blog)
  

  FUFU (SWALLOW)

• Wheat meal fufu Recipe.
• Guinea corn fufu Recipe.
• Unripe plantain fufu.
  
• Raw blend plantain fufu served with snail okra soup

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

• Chicken carrot Tomato stew Recipe.
• Green pepper, ginger tomato stew.
• garden egg stew.
• Garden egg leaf tomato stew.
• vegetable stew cooked with amaranth and tomatoes.
• Vegetable stew cooked with ugu (fluted pumpkin).
• Shredded chicken sauce.
• Smoked fish sauce (Kpanla).
• Smoked fish gravy (Titus, mackerel).
• Bitter leaf sauce.
• Shrimp sauce.
• Fresh Fish sauce/stew

• LOW CARB MEALS FOR DIABETICS:

• Brown basmati coconut rice with vegetables
• Brown basmati fried rice
• Jollof brown basmati rice with coleslaw
• Brown basmati rice and stew
• Unripe plantain porridge
• Boiled plantain with stew/with moi moi
• Homemade Roasted plantain with fish sauce (Shop griddle pan for roasting at home).
• unripe Plantain with beans porridge.
• Boiled plantain with vegetable stew.
•  Plantain with egg sauce.
• Boiled plantain with vegetable egg sauce.
• Beans and whole wheat bread.
• Ewa agoyin (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

Below is a one week meal plan to help Diabetic Nigerians stay healthy and relaxed without always thinking about what to eat next: 50 Nigerian food ideas for diabetics helps cover all your dietary needs and give you rest of mind.

MONDAY: Nigerian food timetable for diabetes

Breakfast: Lipton tea or green tea with (whole wheat bread) coleslaw sandwich.
Lunch: Unripe plantain fufu with vegetable soup and fish
Dinner: Guinea 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: Nigerian food for Diabetes
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

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

Try these recipes:

• Groundnut and afang leaf soup with guinea corn fufu
• How to cook coconut milk plantain porridge
• Health benefits of moi moi and pap
• Chicken Gizzard and fish in unripe plantain porridge
• How to make fufu swallow with coconut chaff