Every March 7, the world celebrates World Cereal Day. This year’s celebration provides an excellent opportunity to explore cereals that not only satisfy our taste buds but also support health, particularly in managing diabetes. Nigeria boasts many nutrient-rich cereals that can curb diabetes.

Adding these locally available, nutrient-rich cereals can play a significant role in maintaining stable blood sugar levels. We curated five common Nigerian cereals that are beneficial for individuals with diabetes. They are particularly healthy and filled with all the nutrients needed for senior adults and even for children with diabetes.

1 Fonio (Acha)

Fonio, known locally as Acha, is an ancient grain native to West Africa. It is gluten-free and boasts a low glycemic index, making it suitable for blood sugar control. Rich in fiber, iron, and essential amino acids, Fonio aids digestion and provides sustained energy. Its versatility allows it to be prepared as porridge or used in various traditional dishes.

2. Millet-based porridge (Koko or Ogi)

Koko, also known as Ogi, is a common Nigerian breakfast porridge made from fermented millet. This meal is so underrated because it is mainly produced in the northern part of the country. Millet is high in fiber and magnesium, which help regulate blood glucose levels. The fermentation process enhances its nutrient profile and digestibility. Enjoying Koko with minimal added sugar can be a diabetes-friendly breakfast option.

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3. Brown Rice

Brown rice retains its bran and germ layers, providing more fiber and nutrients compared to white rice. Its complex carbohydrates result in a slower release of glucose into the bloodstream, aiding in blood sugar management. Incorporating brown rice into meals can offer a more balanced carbohydrate source for individuals with diabetes.

4. Unripe plantain flour

Unripe plantains are processed into flour and used to make dishes like amala or swallow. They are rich in dietary fiber, vitamins A, C, and B6, and potassium. The high fiber content helps slow down glucose absorption, making it a suitable option for blood sugar control.

5. Whole wheat products

Whole wheat grains or flours are used in various dishes, such as whole wheat bread or swallow. They are high in fiber, B vitamins, and minerals like iron and zinc. Their fiber content aids in slowing carbohydrate digestion and absorption, helping to maintain stable blood sugar levels.

As we celebrate World Cereal Day, take a moment to enjoy rich and locally produced Nigerian products, as they are packed with all the nutrients needed for optimum health.