50 NIGERIAN FOOD IDEAS FOR DIABETICS INCLUDING A ONE-WEEK-MEAL-PLAN [FOOD TIMETABLE]

50 NIGERIAN FOOD IDEAS FOR DIABETICS INCLUDING A ONE-WEEK-MEAL-PLAN [FOOD TIMETABLE]

50 NIGERIAN FOOD IDEAS FOR DIABETICS INCLUDING A ONE-WEEK-MEAL-PLAN [FOOD TIMETABLE]

by July 21, 2016 0 comments

Kidney beans sauce.
ways to serve moi moi
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

  1. 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

 

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