8 healthy foods that reduce the risk of having Diabetes

It’s World Diabetes Day and also a good day to talk food, health and wellness. But then, who says eating healthy has to be boring? Nigeria is blessed with an array of tasty foods that can help keep diabetes at bay. And the most amazing part is the fact that we have these food options very close to us— It’s in your garden and even the nearest market close to you. See all and infuse into your diet to stay diabetes-free.

1. Ugu (Pumpkin Leaves)

Ugu, or pumpkin leaves, is more than just a soup ingredient. Its benefit to human health is quite enormous. Ugu is packed with antioxidants, iron, and vitamin C, all of which support blood sugar control. A slice of ugu in your Egusi or Ogbono soup is not only delicious but also a diabetes fighter. It can be used in a variety of dishes such as soup, in your rice, beans or used to make sweet sauce.

2. Ofada Rice

Move over and let’s talk white rice! Ofada rice is Nigeria’s answer to whole grains. Unlike polished rice, Ofada is unrefined and packed with fibre, which slows down sugar absorption and keeps you fuller for longer. Enjoy it with a rich Ayamase (ofada stew) and know you’re making a smart choice for your blood sugar levels.

3. Beans

Beans are one food item Nigerians can’t do without. I mean, who doesn’t need good protein in their diet? And Nigerians like it for a good reason. It is rich in fibre and protein and an ideal choice for controlling blood sugar. The slow-digesting fibre in beans means no sudden sugar spikes. Whether it’s akara, moi-moi, or a hearty plate of bean pottage, this legume is a true diabetes-busting hero.

4. Okra

Okra, also known as “ladies’ fingers,” isn’t just great in soups. Okra is high in fibre and has a low glycemic index, meaning it won’t spike your blood sugar. Some even make okra water by soaking okra slices overnight and drinking it the next day, as a traditional diabetes-fighting drink. From Okra soup to Gbegiri, this veggie is pure gold for blood sugar control! And know what, it’s really king when you add some seafood obstructions like giant prawns, lobster, snail, crayfish, and the rest obstructions.

5. Unripe Plantain

Unripe plantains might look humble, but they’re loaded with fibre and vitamins. Unlike ripe plantains, which are sweet and high in sugar, unripe plantains help keep blood sugar steady. Boil them, mash them, or make a tasty pot of unripe plantain porridge or even use as a swallow. Every bite will make your body (and taste buds) happy!

6. Bitter Leaf

It’s bitter, yes – but that’s exactly why it’s good for you! Bitter leaf is used in traditional Nigerian medicine for its blood-purifying properties. This green is found everywhere and always available as it’s not even a seasonal type of leaf. It is loaded with antioxidants and helps reduce blood sugar levels. For someone susceptible to diabetes, do not wash off all the bitterness away when you want to use it to cook because the juice is where the real nutrients lie. For an extra health boost, you can drink the juice extracted from freshly washed bitter leaves and your Kidneys will thank you later.

7. Garden Eggs

Do not think garden eggs are only eaten during family meetings or during women’s meetings. It can be eaten anytime and even used as a rich sauce. They are not only a crunchy, satisfying snack but also very low in calories and rich in fibre. They help regulate blood sugar and reduce cravings. You can munch on them raw, toss them into salads, or serve them with groundnut paste for a filling, diabetes-friendly combo, too.

8. Fish

Fish like catfish, tilapia, Titus, Kote, and even Shawa, are a great choice for diabetes prevention. Fish is high in protein, keeps you full longer, and won’t mess with your blood sugar. Plus, oily fish is packed with omega-3 fatty acids, which support heart health. Grill, cook, or make a tasty fish pepper soup, and enjoy every delicious bite!

Consistent addition of these food items to your meals will not only provide needed nutrients to you but also keep you far from Diabetes. This is not to say that every other food item should be ignored completely— No, you need all the 6 classes of food for a well balanced diet. Always stick to your doctor’s advice if you have diabetes.