Diabetes Management and Control of Nigeria

Diabetes is a chronic disease that affects millions of people worldwide. It is characterized by high levels of sugar in the blood due to the body's inability to produce or use insulin effectively. In this blog post, we will discuss the causes of diabetes and how they contribute to the development of this condition.

1. Genetics

One of the primary causes of diabetes is genetics. If you have a family history of diabetes, you are more likely to develop the condition yourself. This is because certain genes can make you more susceptible to developing diabetes. However, having a genetic predisposition does not necessarily mean that you will develop the disease.

2. Obesity

Obesity is another major cause of diabetes. When you are overweight, your body becomes resistant to insulin, which can lead to high blood sugar levels. This is because excess fat in the body can interfere with insulin signaling, making it harder for your body to use insulin effectively.

3. Sedentary Lifestyle

A sedentary lifestyle is also a significant contributor to the development of diabetes. When you do not engage in regular physical activity, your body becomes less efficient at using insulin, which can lead to high blood sugar levels. Additionally, a sedentary lifestyle can contribute to obesity, which is a risk factor for diabetes.

4. Poor Diet

A poor diet that is high in sugar and refined carbohydrates can also contribute to the development of diabetes. When you consume these types of foods, your body has to produce more insulin to process the sugar, which can lead to insulin resistance over time. Additionally, a poor diet can contribute to obesity, which is a risk factor for diabetes.

5. Age

Age is also a risk factor for diabetes. As you get older, your body becomes less efficient at using insulin, which can lead to high blood sugar levels. Additionally, older adults are more likely to have other health conditions that can contribute to the development of diabetes.

In conclusion, diabetes is a complex condition that can be caused by a variety of factors. While genetics plays a role, lifestyle factors such as obesity, a sedentary lifestyle, and poor diet can also contribute to the development of this disease. By making healthy lifestyle choices, you can reduce your risk of developing diabetes and improve your overall health and well-being.

The effect of Junk Food and Diabetes

Junk food otherwise known as Ultra-processed food include processed and prepared snack foods with long ingredient lists that are high in calories but low in nutritional value.

Consuming excess sugars and fats found in these foods can contribute to weight gain. This excess weight is associated with diabetes.
It’s important to be aware of added sugars, fats, and sodium typically found in ultra-processed foods. Substituting with more fruit, nuts, unsweetened yogurt, and veggies can help keep weight and blood sugar levels closer to your goal. These options provide more nutrition, vitamins, minerals, and fiber important for maintaining health.
For a lower-fat snack, consider air-popped popcorn instead of chips, or an English muffin instead of a regular muffin.
If you like sweet flavors but need to limit your sugar intake, no-sugar-added creamers, yogurt, and ketchup are also available.

Source: Healthline

WORLD DIABETES DAY

The occasion of World Diabetes Day reminds us all that we must not take this disease lightly as it can affect our lives in various ways.
In the year 1991, the International Diabetes Foundation and world health organization came along to create a day like World Diabetes Day. It is the day dedicated to the inventors of Insulin, Frederick Banting and Charles Best.
The theme from 2021 to 2023 remains the same: ‘Access to Diabetes Care.'
According to Halle Berry think it’s hard to cut out sugar, but it can be done. You just have to put some effort in.
your blood sugar level regularly

There are several strategies you can use to plan a healthy, well-rounded diet for diabetes.
The plate method is a simple and effective way to support healthy blood sugar levels without tracking or measuring your food. It requires you to adjust your portions of certain food groups on your plate to create a nutritionally balanced meal.
Simply fill half your plate with non-starchy vegetables, such as leafy greens, broccoli, squash, or cauliflower.
One-quarter of your plate should consist of proteins, like chicken, turkey, eggs, fish, tofu, and lean cuts of beef or pork.
The remaining quarter of the plate should contain a good source of carbohydrates, including whole grains, legumes, starchy vegetables, fruit, or dairy products.
Finally, be sure to pair your meal with a low-calorie beverage to help you stay hydrated, such as water, unsweetened tea, black coffee, or club soda.

Let's get started with the menu below:
• Breakfast: omelet with broccoli, mushrooms, and peppers
• Morning snack: a handful of almonds
• Lunch: grilled chicken salad with spinach, tomatoes, avocado, onions, cucumber, and balsamic vinaigrette
• Afternoon snack: Greek yogurt with sliced strawberries and walnuts
• Dinner: baked salmon with herb quinoa and asparagus
• Evening snack: sliced veggies and hummus

Hello!
In today's article, we will be talking about the benefit of avocado, egg, chia seed, bean, greek yogurt, nut, broccoli, flax seed, apple cider vinegar, straw berries, and garlic as an ideal food for people with diabetic

1 Avocados
Avocados have less than 1 gram of sugar, few carbohydrates, a high fiber content, and healthy fats, so you don’t have to worry about them raising your blood sugar levels. Avocado consumption is also associated with improved overall diet quality and significantly lower body weight. This makes avocados an ideal snack for people with diabetes, especially since obesity increases the chances of developing diabetes.
 Eggs
Regular egg consumption may reduce your heart disease risk in several ways. Eggs may decrease inflammation, and improve insulin sensitivity. A study found that eating a high-fat, low-carb breakfast of eggs could help people with diabetes manage blood sugar levels throughout the day. Eggs may improve risk factors for heart disease, promote good blood sugar management, protect eye health, and keep you feeling full.
2 Chia seeds
Chia seeds are a wonderful food for people with diabetes. They’re extremely high in fiber, yet low in digestible carbs. Chia seeds may help you achieve a moderate weight because fiber reduces hunger and makes you feel full. Chia seeds may also help maintain glycemic management in people with diabetes.
3 Beans
Beans are affordable, nutritious, and super healthy.
Beans are a type of legume-rich in B vitamins, beneficial minerals (calcium, potassium, and magnesium), and fiber. They also have a very low glycemic index, which is important for managing diabetes. Beans may also help prevent diabetes.
4 Greek yogurt
Yogurt may promote healthy blood sugar levels, reduce risk factors for heart disease, and help with weight management.
5 Nuts
Nuts are delicious and nutritious.
Most types of nuts contain fiber and are low in net carbs, although some have more than others. Research on a variety of different nuts has shown that regular consumption may reduce inflammation and lower blood sugar. Nuts may also help people with diabetes improve their heart health.
6 Broccoli
Broccoli is one of the most nutritious vegetables around.
A half-cup of cooked broccoli contains only 27 calories and 3 grams of digestible carbs, along with important nutrients like vitamin C and magnesium
Be sure to choose extra-virgin olive oil from a reputable source, since many olive oils are mixed with cheaper oils like corn and soy.
7 Flaxseeds
Also known as common flax or linseeds, flaxseeds have a high content of heart-healthy omega-3 fats, fiber, and other unique plant compounds.
A portion of their insoluble fiber is made up of lignans, which may help decrease heart disease risk and improve blood sugar management.
8 Apple cider vinegar and vinegar
Apple cider vinegar and plain vinegar have many health benefits.
Although it’s made from apples, the sugar in the fruit is fermented into acetic acid. The resulting product contains less than 1 gram of carbs per tablespoon.
Apple cider vinegar may have many other healthful properties, including antimicrobial and antioxidant effects. But more studies are needed to confirm its health benefits.
To incorporate apple cider vinegar into your diet, begin with 4 teaspoons mixed in a glass of water each day before each meal. Note that you may want to put 1 teaspoon per glass of water so that the taste is not as strong. Increase to a maximum of 4 tablespoons per day.
Apple cider vinegar may help improve fasting blood sugar levels, but more research is needed to confirm its health benefits.
9 Strawberries
Strawberries are high in antioxidants known as anthocyanins, Strawberries are low sugar fruits that have strong anti-inflammatory properties and may help improve insulin resistance.
10 Garlic
For its tiny size and low-calorie count, garlic is incredibly nutritious.
One clove (3 grams) of raw garlic, which is roughly 4 calories, contains
• Manganese: 2% of the daily value (DV)
• Vitamin B6: 2% of the DV
• Vitamin C: 1% of the DV
• Selenium: 1% of the DV
• Fiber: 0.06 grams
Garlic helps lower blood sugar, inflammation, and blood pressure in people with diabetes.

How to prepare Unripe plantain Fufu

Peel the green plantains
Cut the plantains into small pieces for easy blending
Transfer the green plantains into a blender and add water
Blend until very smooth to avoid a lumpy plantain fufu
Place a pot over medium heat and gently lower the blended green plantain
Stir with a wooden spoon to avoid sticking to the pot
As it starts to get thick, you will notice some lumps, ensure you keep pressing the mixture against the pot to smooth out the lump.
Cook for 15 minutes
Transfer to a plate
Leave it to cold for 2-3 minutes
Serve with delicious soup

You can also prepare plantain flour, then make it into fufu.

How to prepare plantain flour

Wash your plantain
peel it, wash it, and cut it into a small size
spread on a flat surface outdoor to sundry/ you can also dry with a dehydrator
break into chips, transfer into the blender
blend it into smooth powder form
leave it to cold
store it
plate a pot of water on the fire, when it’s boiled add the plantain flour
stir it and serve it.

Enjoy your plantain fufu with vegetable soup, Okra soup, Edikan Ikong, Waterleaf soup, Ogbono soup, Egusi soup, and Afang soup.

Being diabetic doesn’t restrict you to eating boring or bland foods as there are many healthy, fun meals that are less likely to increase the blood sugar level.
Here’s a list of healthy local foods which can be enjoyed on a diabetic menu:
• Vegetable soup:
Leafy green vegetables are rich in nutrients like vitamin C as well as antioxidants that protect your heart and eye health. Vitamin C acts as a potent antioxidant and also has anti-inflammatory qualities.
Increasing dietary intake of vitamin C-rich foods can help people with diabetes increase their serum vitamin C levels while reducing inflammation and cellular damage.
• Other include Okra soup, Edikan Ikong, Waterleaf soup, Ogbono soup, Egusi soup, Afang soup
Staple foods (swallow): Wheat meal fufu, Guinea corn fufu, Unripe plantain fufu

Stews and sauces: Tomato stew, Garden egg stew, Shredded chicken sauce, Shrimp sauce, Fresh Fish sauce or stew, Smoked fish sauce

Low carb meals: Brown basmati rice and stew, Unripe plantain porridge, Moi Moi, Boiled plantain with stew, Roasted plantain with fish sauce, Plantain with beans porridge, Beans, and whole wheat bread
Healthy snacks: Garden eggs with peanut butter, Coconuts, Boiled groundnuts, Akara balls, Tiger nuts, Nigerian pear

foods: Isi ewu, Nkwobi, Cow leg, Cow tongue, Fish pepper soup, Chicken pepper soup, Snail pepper soup, Peppered snail, Liver sauce, Gizzard pepper soup

Healthy drinks: Zobo without sweeteners, Guinea corn (Dawa) kunu, Millet (joro) kunu, Unsweetened yogurt

Please read the next article on how to prepare unripe plantain fufu and unripe plantain flour

Measuring food portions can help with monitoring food intake more. A person with diabetes can enjoy a healthful, varied diet that helps manage their blood sugar levels. Make sure to balance carbohydrates, proteins, and fats to meet dietary goals, measuring every portion accurately.

The food we choose makes a difference.