The type and amount of food we eat and beverages we drink, can greatly help reduce your chances for developing diabetes. Eating more processed or high sugar foods increases your risk for diabetes, while eating more natural and high fibre foods decreases your risk for diabetes.
Here’s what we mean:
Eat more foods that are high in fibre, such as wholegrain bread and cereals, sweet potatoes (ngwaci), arrowroot (nduma), cassava (mihogo), beans and lentils, vegetables and fruit. The fibre in these foods helps to slow down digestion and this regulates the amount of blood sugar released during digestion.
Choose foods that are lower in fat and saturated fat, for example, replace products high in solid saturated fat (such as butter, ghee, some margarines or coconut oil) with liquid vegetable oils (such as corn oil, sunflower oil or olive oil).
Choose fish and lean meats instead of fatty meat and processed meat products (such as pork, nyama choma, sausages. smokies and burgers).
Grill, boil or steam food instead of frying or roasting (for example, choose boiled potatoes instead of chips).
Avoid deep fried foods, since they absorb a lot of fat during cooking. These include chips, donuts, mandazi and samosas. Instead of having mandazi for breakfast everyday, replace it with healthier options like sweet potatoes (ngwaci) or cassava (mihogo).
Choose healthier snacks. Buy fruits, unsalted nuts or low-fat yoghurt as snacks instead of cakes, biscuits, samosa or crisps.
Ensure you serve a well-balanced meal. This means including equal portions of an energy-giving food (carbohydrates/starch) like rice or ugali, a body-building food (protein) like beef or beans & a protective food (vegetables and fruits) like spinach or avocado.
Let your Antara Nutritionist know if you are having any difficulties or challenges in managing your diet. Book a session with an Antara Nutritionist through the Antara App or by clicking here.