Nutrition
Dietary management of diabetes mellitus
In this new chapter, we will be discussing how we can manage diabetes with our diet.
Diabetes is part of the top five killer diseases in Ghana. There is genetic component in the development of diabetes. Notwithstanding, the role of diet and lifestylecannot be over-emphasised.
Signs and symptoms of diabetes:Excessive thirst and hunger, frequent urination both during the day and at night and profuse sweating among others.
In this week’s episode, we will be talking about how we can maximise our health against diabetes with staple foods.
Choose whole foods such as unripe plantain, wheat, brown rice, oats, yam, corn, cassava, etc. over processed foods like white rice, fufu flour, banku flour, polished corn, and polished kenkey.
Whole foods are rich in fibre, and contain less sugar and complex carbohydrates which have lower propensity to increase our blood sugar.
On the other hand, processed foods have little or no fibre, contain high amount of sugar and simple carbohydrates, which have a higher propensity to cause rapid increase in blood sugar, leading to diabetes. For this reason, these refined foods should be avoided completely in people with diabetes.
In summary too much of everything is bad. Although it is appetising, much easier and tastier to consume processed foods and refined foods, we must strive to reduce their intake so that we can prevent diabetes as much possible.
The writer is a Dietician and CEO of Holistic Health Consult
“Your diet your health, your health your wealth”
E-mail:
info@holistichealthconsult.org
Ingredients
-Oil
-1 large onion
-2 cups of rice
-Salt
-2 cups of wheat
Preparation
-In a medium saucepan, heat oil over medium-low heat
-Add the onion and cook, stirring frequently, until soft and turns golden brown
-Wash rice and wheat and put into pan. Sauté for two to three minutes, until toasty and fragrant
-Add water and salt and allow to boil.
– Reduce heat to low and allow to simmer for 10 to 15 minutes until rice is tender and the water is absorbed.
-Taste the rice/wheat; if it is still a bit firm, add a few more tablespoons of water and cook a few more minutes.
-When the rice/wheat is ready, take it off the fire and serve hot
Benefits of wheat
–Improves digestion: High levels of insoluble fibre- wheat promotes regular bowel movements, prevent constipation, and support a healthy gut microbiome.
-Supports heart health: Whole-grain wheat helps lower LDL (bad) cholesterol, reduces blood pressure, and decreases the risk of stroke and heart disease.
-Aids weight management: Complex carbohydrates and dense fibre slow digestion, increase feelings of fullness, and help prevent sharp blood sugar spikes.
-Lowers type 2 diabetes risk: Steady glucose release and minerals like magnesium improve insulin sensitivity.
– Provides essential vitamins and minerals: Wheat supplies B vitamins, iron, magnesium, phosphorus, zinc, and selenium, which help build bones and boost immune function.
–Delivers Antioxidants: Compounds like phenolic acids, ferulic acid, and lutein protect cells from oxidative stress and support eye health.
SKIP THE QUEUE, TAP THE NEWS
You can now read the Ghanaian Times and The Spectator newspapers from the comfort of your device via TimesNewsPlus.
Join our WhatsApp Channel: https://whatsapp.com/channel/0029VbBElzjInlqHhl1aTU27
Ingredients
-4 cups of crushed corn
-1 cup of sugar
Method:
-Soak crushed corn for two or more days to ferment
-Boil the fermented corn for about 20-30 minutes until foamy substance is dried up
-Pour sugar in a saucepan and heat until almost burnt
-Strain water from the boiled corn and pour in the saucepan containing sugar
-Use a strainer to strain the chaff
-Allow to cool and store in refrigerator
– Serve with milk
By Linda Abrefi Wadie
