5 AFRICAN SUPERFOODS & RECIPES TO KICK DIABETES TO THE CURB

 

5superfoodstokickdiabetes

So you have been diagnosed with diabetes and you’re thinking that’s the end of delicious African food? No more ‘achombo’ (stewed beans), no more ‘khati khati’ (palm-oil chicken chops), no more koki (aka. moimoi), no more Ndolé, no more plantains? Noooo don’t panick! It is well, ‘diarisGod’! 

Africa has some of the healthiest foods on the planet. Not only are our foods healthy, they are insanely delicious too. 

If you have been diagnosed with diabetes, you do not have to miss out on deliciousness as you strife for health. I have answered frequently asked questions on diabetes in THIS POST. So let me just go ahead and give you  5 African superfoods, you can enjoy while keeping your blood sugar on track.

1. BITTER LEAF

It is no secret that a healthy diet should include dark leafy vegetables of all kinds. They are low in calories and carbohydrates. A wonder food for diabetes patients. I can see you smiling from ear-to-ear. 🙂 Our continent is so very blessed with leafy greens of all kinds. From African spinach, spinach, Efo tete, huckleberry, kale, collards sweet potatoes leaves, jute leaves, you name it, we have it. But bitterleaf is one superfood that packs a serious nutritional punch. It is in my opinion the king of the dark leafy greens. Studies have shown that bitter leaf can lower blood sugar. I wrote about this disease fighting food HERE!. So bring on the Ndolé and the bitterleaf soup.

NDOLÉ RECIPE

ndole9

2. BEANS 

There’s no better food to keep you fuller for longer while providing you with fiber, magnesium and potassium. I know my Cameroonian fans know what I am talking about. Think about your ‘achombo’ or some stewed beans and rice. Heavenly delicious right? I know! Beans will also provide you with proteins without the saturated fats as compared to meat. Are you drooling already? Try this stewed beans recipe.

STEWED BEANS RECIPE

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3. OKRA

Also known as lady fingers,  contains potassium, vitamin B, vitamin C, folic acid, and calcium. It’s low in calories and has a high dietary fiber content and has been suggested to help manage blood sugar in cases of type 1, type 2, and gestational diabetes.

CAREFUL!!! If you are medication to control diabetes (taking methfomin) please consult your doctor as one study showed that okra blocks the absorption of methformin.

PLAIN OKRA SOUP RECIPE

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4. SWEET POTATOES

My personal favorite starchy vegetable. It’s not only sweet, it is also satisfying and packed full of vitamin A and fiber. Because of its low Glycemic index (low foods do not raise blood sugar), it can be replaced with regular potatoes and eaten with about any dark leafy vegetable, or used in making pancakes, or you can be creative like myself and make sweet potato tartlets or make my swoodlette.

SWOODLETTE (SWEET POTATO OMELETTE)

Fitfam swoodlettes are baked not fried!

5. CITRUS FRUITS

I loooove oranges! I guess you do too. Oranges, grapefruit, lemons and limes all belong to the citrus fruit family which provide you with a daily dose of soluble fiber and vitamin C. You can make all sorts of delicious and health fruit juices and oh fruit salads too. See? You don’t miss out on anything. Try out my citrus fruit salad or this blood orange juice.

BLOOD ORANGE JUICE RECIPE

Blood Orange Juice

For more recipes, visit www.shapeupafrican.com

Hope you found this list and recipes useful. Let me know in the comments area below. Sending hugs to all diabetes patients.

Z.T.
IRepCamer

Author: Zita Tiena

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