Since Diabetes is highly related to high blood glucose or sugar due to the body’s inability to produce sufficient insulin, we would like to take a look at healthy diets diabetics can take without being scared of worsening their condition.

Your diet choices matter a lot when you are diabetic, some meals are better than others, while some are harmful to the body. This post would majorly be about healthy meals diabetics can eat, but I have added a bonus package by also educating you on unhealthy meals for diabetics (think I deserve a round of applause).

With the right eating diets, diabetes can be managed cured or even reversed totally. We really want to take a deep look at our dieting plan because from statistics, we see that diabetes is gradually getting out of control. Everyday more and more people are being diagnosed with diabetes across the globe.

Most times it’s caused by our lifestyle and eating disorder. Most obese or overweight people stand a higher chance of having diabetes than others. Seeing that our diet plays a major role in determining our health status, this post would do justice to the aspects of both healthy and unhealthy meals for diabetics.

CLICK HERE to discover the 2 killer Diseases of Obese Men  

We have more cases of diabetes arising from lifestyle behavior than diabetes arising due to genetics or hereditary. Lifestyle behaviors like taking alcohol, smoking, eating lots of meats, eating lots of carbohydrates, taking lots of refined sugar, having stressful jobs etc. can increase their weight and belly fat.

If you are reading this and currently engage in one of the above listed habits, chances are that you may have diabetes few years down the line if you don’t watch it. The body can become insulin resistant when there is excessive amount of sugar in the blood stream and the body is unable to convert it to energy or fat.

One of the first steps we must take into consideration is ways to minimize insulin level in the body. Any food that increases or triggers the release of insulin should be avoided. Many carbohydrates and foods with refined sugar fall into this category.

Some people may feel this diets only applies to diabetics but your wrong, Yes! Very wrong. No one ever had diabetes the day he/she was diagnosed, it doesn’t happen overnight. Diabetes is always a build-up and can be traced to as far back as 10-15years ago when you were full of life, consuming soft drinks, canned fruit juices, sodas, coffees, eating all the red meats, pepper soup and nkwobi your eyes saw to eat. So not having it now doesn’t mean you should be careless about your dieting plan.

Listed below are healthy foods Diabetics can comfortably eat without worrying.


  • Guinea corn fufu
  • Ofada rice
  • Brown Basmati
  • Coconut Rice


  • Baked sweet potato
  • Beans
  • Fish
  • Seafood
  • Chicken sauce
  • Poultry food
  • Eggs
  • Low fat cottage cheese
  • Unripe plantain
  • Moi-Moi
  • Kidney Beans source
  • Soy – beans


  • Brown rice
  • Oat meal
  • Millet


  • Any fresh vegetable
  • Spinach
  • Carrots
  • White onions
  • Red pepper
  • Cole slaw
  • Mushroom
  • Cauliflower
  • Meals made from vegetables


  • Peanuts
  • Boiled groundnuts
  • Nut seeds


  • Cucumber
  • Berries
  • Apples
  • Pears
  • Garden Egg
  • Coconut


  • Low fat yoghurt
  • 1% skin milk
  • Water
  • Zobo
  • Guinea corn kunu
  • Unsweetened Yoghurt
  • Light beer
  • Small amount of wine
  • Coffee with sugar substitute
  • Non-fruity mixed drinks
  • Unsweetened tea

                        Unhealthy Meals to be Avoided

  • Any processed grain e.g. white rice or white flour
  • Cereals made with whole grains
  • White bread
  • French fries
  • Canned veggies with lots of salt
  • Canned fruits heavy sugar
  • Veggies cooked with added butter
  • Sweetened fruits e.g. mango, banana, pineapple, watermelon etc.
  • Soda, alcohol, beer
  • Meals with saturated fats
  • Energy drinks
  • Meals with artificial trans-fat
  • Pork bacon
  • Fried meats
  • Poultry with skin
  • Deep fried fish
  • Sweetened tea
  • Flavored coffee and Chocolate drinks
  • Regular yoghurts, sour cream, cottage cheese, jam, jelly etc


As a diabetic living in Nigeria, you can focus on the healthy meals I have listed above, and avoid the unhealthy meals. Even though the unhealthy meals seem so tempting, in the long run, it would have an adverse effect on your body.

The trick to staying healthy as a diabetic is eating foods that are rich in fibre because fibre restores the health of the bloodstream, while avoiding meals with sweetened or artificial sugar and meals with refined carbohydrates, because they increase the work of the insulin.

Although this dieting plan would go a long way in controlling the sugar level, it doesn’t substitute the place of the Doctor. Always consult your Doctor for proper medical advice and support.

Discover How  You Can Get Rid of Diabetes TODAY!!!





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