INCLUDING A ONE-WEEK-MEAL-PLAN [FOOD TIMETABLE]
Nigerian moin moin.
Even if you are not diabetic, you know one or have one in your family and we are all aware of what they go through daily thinking of the right Nigerian food to eat or avoid. What is the right Nigerian food to eat if I have diabetes? Nigerians consume so much carbs and, in managing diabetes, the type of carbohydrate food yo eat makes a difference. As a diabetic living in Nigeria, you can pay attention to what you eat without obsessing over everything. Nigerian food good for diabetics are foods rich in fibre and low in carbohydrates. To stay healthy, avoid sweets, soft drinks and fatty food. Before a meal plan, let's look at a list of Nigerian foods good for diabetic patients:
SOUPS:
Okro soup
edikaikong soup
Green amaranth soup
Water leaf soup
Ogbono with vegetable soup
Egusi with vegetable soup
afang soup
Bitter leaf egusi soup
All Nigerian vegetable soups
FUFU (SWALLOW)
Wheat meal fufu
Guinea corn fufu
Unripe plantain fufu
STEWS AND SAUCES TO SERVE WITH BROWN BASMATI RICE OR BOILED PLANTAIN:
Tomato stew
garden egg stew
vegetable stew cooked with amaranth and tomtoes
Vegetable stew cooked with ugu (flutted pumpkin)
Shredded chicken sauce
Shrimp sauce
Fresh Fish sauce/stew
Smoked fish sauce
Bitter leaf sauce
LOW CARB MEALS:
Brown basmati coconut rice with vegetables
Brown basmati fried rice
Jollof brown basmati rice with cole slaw
Brown basmati rice and stew
Unripe plantain porridge
Boiled plantain with stew/with moi moi
Roasted plantain with fish sauce
Plantain with beans porridge
Boiled plantain with vegetable stew
Boiled plantain with garden egg sauce
Boiled plantain with vegetable egg sauce
Beans and whole wheat bread
Ewa agonyin
Guinea corn agidi with stew
Brown beans and guinea corn meal
Millet fufu ( Unlike wheat, millet is gluten-free) It can be used to make all Nigerian foods made with corn or wheat. Can replace wheat for those who can't eat wheat.
DRINKS:
Water
Zobo without sweeteners
Guinea corn kunu
Unsweetened yogurt
Pepper soups
Kunu geida from guinea corn or millet ( Millet is one of the few grains that are alkalizing to the body)
HEALTHY NIGERIAN COMFORT FOODS:
Isi ewu
nkwobi
cow leg
cow tongue
Fish pepper soup
Chicken pepper soup
Snail pepper soup
peppered snail
NIGERIAN SNACKS FOR DIABETICS:
Garden eggs with Nigerian peanut butter (pepper cola)
Coconuts
Boiled groundnuts
Akara?
Nuts
Nigerian pear (ube)
Below is a one week meal plan to help Diabetic Nigerians stay healthy and relaxed without always thinking about what to eat next:
MONDAY:
Breakfast: Lipton tea or green tea with (whole wheat bread) cole slaw sandwich.
Lunch: Unripe plantain fufu with vegetable soup and fish
Dinner: Gunea corn pap with moi moi
TUESDAY:
Breakfast: Guinea corn pap with moi moi or akara
Lunch:Wheat meal with okro soup
Dinner:plantain with garden egg stew
WEDNESDAY:
Breakfast: Oats with moi moi or wheat bread
Lunch: Jollof brown basmati rice with fish and vegetables
Dinner: Plantain with stew or pepper soup
THURSDAY:
Breakfast:Lipton Tea with wheat bread and boiled eggs
Lunch: Wheat mel fufu with edikaikong soup
Dinner: Pepper soup
FRIDAY:
Breakfast: Boiled water yam with vegetable stew
Lunch: Okro soup with plantain fufu or wheat meal
Dinner: Ewa agonyin
SATURDAY:
Breakfast: Akara and pap (Guinea corn)
Lunch: Unripe plantain porridge
Dinner: Vegetable ogbono soup with wheat fufu
SUNDAY:
Breakfast: Tea with wheat bread and boiled eggs
Lunch: Brown basmati rice and stew with chicken or fish served with vegetable salad
Dinner: Pepper soup
*By wheat meal I'm referring to fufu from home-made wheat flour. Buy wheat grains, clean, mill and store NOT store bought wheat flour oh. Mill guinea corn and millet too to use interchangeably.
BELOW ARE PICTURES OF NIGERIAN FOODS FOR DIABETICS: CLICK ON THE PICTURES...
Vegetable Corn meal can be cooked like this or with guinea corn or millet.
Fish with stir fry vegetables
Shredded chicken sauce to serve with brown basmati rice. For diabetics, Thicken this with wheat flour
Unripe plantain porridge
Unripe banana ikokore with vegetables
Okro soup
Coconut milk moi moi
Roasted unripe plantain
You are free to add more to the list. Nigerian foods good for diabetics should not contain sugars or other sweeteners. The reason I didn't include fruits is because majority fruits contain sugar but not pear or plum or avocado, if you eat generous amounts of vegetables daily ( vegetable soups, salads, etc), you are covered nutrient wise. Use the comment box to ask questions or add more food suggestions.
Thank you.
Nigerian moin moin.
Even if you are not diabetic, you know one or have one in your family and we are all aware of what they go through daily thinking of the right Nigerian food to eat or avoid. What is the right Nigerian food to eat if I have diabetes? Nigerians consume so much carbs and, in managing diabetes, the type of carbohydrate food yo eat makes a difference. As a diabetic living in Nigeria, you can pay attention to what you eat without obsessing over everything. Nigerian food good for diabetics are foods rich in fibre and low in carbohydrates. To stay healthy, avoid sweets, soft drinks and fatty food. Before a meal plan, let's look at a list of Nigerian foods good for diabetic patients:
SOUPS:
Okro soup
edikaikong soup
Green amaranth soup
Water leaf soup
Ogbono with vegetable soup
Egusi with vegetable soup
afang soup
Bitter leaf egusi soup
All Nigerian vegetable soups
FUFU (SWALLOW)
Wheat meal fufu
Guinea corn fufu
Unripe plantain fufu
STEWS AND SAUCES TO SERVE WITH BROWN BASMATI RICE OR BOILED PLANTAIN:
Tomato stew
garden egg stew
vegetable stew cooked with amaranth and tomtoes
Vegetable stew cooked with ugu (flutted pumpkin)
Shredded chicken sauce
Shrimp sauce
Fresh Fish sauce/stew
Smoked fish sauce
Bitter leaf sauce
LOW CARB MEALS:
Brown basmati coconut rice with vegetables
Brown basmati fried rice
Jollof brown basmati rice with cole slaw
Brown basmati rice and stew
Unripe plantain porridge
Boiled plantain with stew/with moi moi
Roasted plantain with fish sauce
Plantain with beans porridge
Boiled plantain with vegetable stew
Boiled plantain with garden egg sauce
Boiled plantain with vegetable egg sauce
Beans and whole wheat bread
Ewa agonyin
Guinea corn agidi with stew
Brown beans and guinea corn meal
Millet fufu ( Unlike wheat, millet is gluten-free) It can be used to make all Nigerian foods made with corn or wheat. Can replace wheat for those who can't eat wheat.
DRINKS:
Water
Zobo without sweeteners
Guinea corn kunu
Unsweetened yogurt
Pepper soups
Kunu geida from guinea corn or millet ( Millet is one of the few grains that are alkalizing to the body)
HEALTHY NIGERIAN COMFORT FOODS:
Isi ewu
nkwobi
cow leg
cow tongue
Fish pepper soup
Chicken pepper soup
Snail pepper soup
peppered snail
NIGERIAN SNACKS FOR DIABETICS:
Garden eggs with Nigerian peanut butter (pepper cola)
Coconuts
Boiled groundnuts
Akara?
Nuts
Nigerian pear (ube)
Below is a one week meal plan to help Diabetic Nigerians stay healthy and relaxed without always thinking about what to eat next:
MONDAY:
Breakfast: Lipton tea or green tea with (whole wheat bread) cole slaw sandwich.
Lunch: Unripe plantain fufu with vegetable soup and fish
Dinner: Gunea corn pap with moi moi
TUESDAY:
Breakfast: Guinea corn pap with moi moi or akara
Lunch:Wheat meal with okro soup
Dinner:plantain with garden egg stew
WEDNESDAY:
Breakfast: Oats with moi moi or wheat bread
Lunch: Jollof brown basmati rice with fish and vegetables
Dinner: Plantain with stew or pepper soup
THURSDAY:
Breakfast:Lipton Tea with wheat bread and boiled eggs
Lunch: Wheat mel fufu with edikaikong soup
Dinner: Pepper soup
FRIDAY:
Breakfast: Boiled water yam with vegetable stew
Lunch: Okro soup with plantain fufu or wheat meal
Dinner: Ewa agonyin
SATURDAY:
Breakfast: Akara and pap (Guinea corn)
Lunch: Unripe plantain porridge
Dinner: Vegetable ogbono soup with wheat fufu
SUNDAY:
Breakfast: Tea with wheat bread and boiled eggs
Lunch: Brown basmati rice and stew with chicken or fish served with vegetable salad
Dinner: Pepper soup
*By wheat meal I'm referring to fufu from home-made wheat flour. Buy wheat grains, clean, mill and store NOT store bought wheat flour oh. Mill guinea corn and millet too to use interchangeably.
BELOW ARE PICTURES OF NIGERIAN FOODS FOR DIABETICS: CLICK ON THE PICTURES...
Vegetable Corn meal can be cooked like this or with guinea corn or millet.
Fish with stir fry vegetables
Shredded chicken sauce to serve with brown basmati rice. For diabetics, Thicken this with wheat flour
Unripe plantain porridge
Unripe banana ikokore with vegetables
Okro soup
Coconut milk moi moi
Roasted unripe plantain
You are free to add more to the list. Nigerian foods good for diabetics should not contain sugars or other sweeteners. The reason I didn't include fruits is because majority fruits contain sugar but not pear or plum or avocado, if you eat generous amounts of vegetables daily ( vegetable soups, salads, etc), you are covered nutrient wise. Use the comment box to ask questions or add more food suggestions.
Thank you.
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