Managing diabetes effectively requires not just medication but also lifestyle changes, with diet being one of the most critical factors. However, in Sub-Saharan Africa (SSA), many people live in large households and face economic constraints that make it difficult to follow strict, personalized diet regimens.
This blog aims to provide simple, adaptable nutritional principles that every diabetic patient and their caregivers should know to help manage the condition effectively, without needing to overhaul their family’s eating habits, which their limited revenues wouldn’t allow anyway.
Principle No 1: Learn how to balance carbohydrates
- What to know: Carbohydrates have the greatest impact on blood sugar levels. Diabetic patients should focus on choosing the right types and controlling portions.
- Best choices: Choose complex carbohydrates like whole grains (millet, sorghum, brown rice, and whole wheat bread) and fiber-rich vegetables (beans, leafy greens) over refined options like white rice, bread, and sugary drinks.
- Portion control: Even healthy carbohydrates can spike blood sugar if consumed in large amounts. It’s important to eat moderate portions of carbs at each meal.
Examples of low carbohydrates
Principle No 2: Eat regularly to avoid sugar spikes
- Why it’s important: Skipping meals or eating too much at once can cause dangerous fluctuations in blood sugar levels.
- Strategy: Aim for 3 balanced meals and 1-2 healthy snacks per day. Eating smaller, more frequent meals helps keep blood sugar levels stable.
Principle No 3: Protein is your ally. Make sure it's a regular part of your diet
- What it’s impotant: Protein slows the absorption of sugar into the bloodstream and can help control hunger.
- Good sources of protein: Include affordable sources of protein like beans, lentils, eggs, fish, and chicken. These are available in most SSA communities and can fit into a family meal plan.
Example of low carbohydrates food and lean protein sources (meat and fish)
Principle No 4: Fats - Focus on the Healthy Ones
- What to avoid: Limit unhealthy fats like those found in fried foods, processed meats, and margarine, which can contribute to heart disease.
- Healthy choices: Include moderate amounts of healthy fats like avocado, nuts, seeds, and vegetable oils (e.g., palm oil in moderation).
Principle No 5: Eat fruits in moderation
- Why this is important and what to watch out for: While fruits are a healthy choice, some are high in sugar and can raise blood sugar levels quickly. The sweeter the fruit, the more careful you must be.
- Best approach: Focus on low-sugar fruits such as citrus (oranges, grapefruits), apples, and berries. Eat them in small portions and pair them with a source of protein or fat to reduce the impact on blood sugar.
Principle No 6: Drink as much water and as often as you can
- Why it’s crucial: Dehydration can affect your blood sugar levels and your overall health. Sugary drinks, such as sodas and fruit juices, should be avoided as they cause rapid blood sugar spikes.
- Best practice: Water is the best drink for diabetic patients. Aim for at least 8 glasses of water a day to stay hydrated.
Principle No 7: Make meals work for the whole family
- In SSA, the diabetic diet must be adapted and integrated into the family meal, as it is often impractical in many large families, for a diabetic patient to have a completely different meal.
- Instead, learn to cook healthy meals for the whole family, focusing on balanced portions of carbohydrates, proteins, and vegetables.
Example of health food for the whole family
Principle No 8: Minimize sugar and processed foods
- Why it matters: Sugary and highly processed foods (e.g., white bread, packaged snacks) can cause rapid blood sugar spikes and contribute to complications like obesity and heart disease.
- Go instead, for better options: Replace sugary snacks with healthier alternatives like nuts, boiled corn, or fruit in moderation.
Principle No 9: Always keep an eye on portion sizes
- Why it’s important: Large portions can lead to high blood sugar even if the food is healthy. Controlling portion sizes, especially of carbohydrates, is crucial for blood sugar management.
- An importan tip: Use your hand as a guide: a portion of meat or fish should be the size of your palm, a portion of carbohydrates the size of your fist, and vegetables the size of two fists.
Principle No 10: CONSITENCY IS KEY
- What to focus on: The goal is to make these healthy eating practices consistent. Diabetic patients don’t need to eat perfectly all the time, but maintaining a balanced diet most days can significantly help control blood sugar and prevent complications.
Remember
Managing diabetes through diet in Sub-Saharan Africa is challenging but not impossible.
By following these basic principles—balancing carbohydrates, including proteins, healthy fats, and fruits in moderation, staying hydrated, and making small but smart changes to family meals—diabetic patients and their caregivers can better control the condition and lead healthier lives.
These guidelines don’t require expensive or hard-to-find ingredients, making them practical for most households in SSA.
