February 01, 2024 African cuisine: a flavourful approach to diabetes management

Diabetes presents a global challenge, including in Canada, where lifestyle adjustments, particularly related to diet, play a central role in diabetes management. People of African descent living with diabetes often face the significant challenge of aligning their traditional foods with diabetes-friendly diets, especially when there are limited resources available that cater to their culinary heritage. It is vital to raise awareness about the impact of diabetes for communities at high risk for the condition, including people of African descent (and people in Canada in general), says Jennifer Buccino, a registered dietitian and Diabetes Canada’s executive director for people affected by diabetes (PAD) knowledge & connection. She recommends resources such as Healthy Eating with Diabetes—African and Caribbean to help people of African descent integrate diabetes management into their traditional dietary habits.

Africa, fondly called the motherland, boasts a range of cuisines that is as diverse as its population.

With an array of vibrant flavours, cultural diversity and ancient culinary traditions, traditional African dishes vary across regions and countries. The continent offers a wealth of delicious and nutritious whole-food-based meals infused with fresh ingredients and bold spices, which can be adapted to support diabetes management.

Love African cuisine and want to manage your diabetes well?

Here are some essential tips.

1. Control carbohydrates: The type and amount of carbohydrates consumed in a meal affect blood sugar (glucose) levels.

• Staples: Embrace whole grains and low-glycemic staples such as maize, millet, sorghum, plantains and yams in dishes such as fufu, ugali, banku and nshima, which are foundational in African meals. Reduce refined grains.
• Monitor tropical fruits: Tropical fruits such as mangoes, papayas, bananas, pineapples and oranges are rich in vitamins, minerals and fibre. However, be mindful of the quantity consumed in one sitting, as excess intake can impact blood sugar levels. Opt for whole fruits over fruit juices.
• Limit sweeteners like honey and coconut sugar, as they can affect blood sugar similarly to white or brown sugar.

 

2. Incorporate lean proteins such as fish, poultry and plant-based options like beans and lentils, while reducing saturated fats found in processed and organ meats. Adding protein to meals and snacks helps balance blood sugar levels.

3. Load up on vegetables: Make your plate colourful by incorporating a variety of non-starchy vegetables such as okra, kale, spinach, pumpkin leaves, amaranth leaves, bitter leaf, carrots, cabbage and bell peppers. These vegetables are nutrient-packed, as well as rich in fibre and antioxidants, and can be enjoyed abundantly without significantly impacting blood sugar levels.

4. Choose healthy fats: Opt for unsaturated fats like peanut, avocado and olive oil. While red palm oil is rich in antioxidants, it is also high in saturated fat, so consume it in moderation. Limit the use of coconut oil. Omega-3 sources such as salmon, mackerel, herrings, walnuts, ground flaxseed and avocados are heart-healthy options.

5. Reduce your sodium: One way to do this is to wait until the end of your cooking to taste the dish, and add salt only if necessary. Additionally, soak pickled or salted meats and fish for at least 24 hours, periodically changing the water. Marinating meats, poultry and fish with fresh herbs and aromatics for one or two hours, or overnight, can elevate the flavour profile, reducing the need for excessive salt.

African cuisine is known for its flavourful spices and herbs; aromatics like onion, ginger and garlic form the basis of many soups and stews. So you don’t need to rely on salt and high-sodium seasoning powders and marinades as a crutch to intensify the taste of your dish. Instead, enhance both the taste and potential health benefits of your dishes by including herbs and spices such as cilantro, parsley, basil, grains of Selim, calabash nutmeg, cloves and turmeric in your cooking.

6. To increase the fibre content and reduce the glycemic index of fufu and swallows, add ingredients such as oat bran/flour/fibre, wheat germ and psyllium to fufu flour. This is beneficial for post-meal blood sugar levels. You can also increase your fibre intake by whole and ground legumes to your soups and stews—consider adding beans and lentils to your white rice dishes as well.

7. Stay hydrated: Opt for water, coffee and unsweetened tea. Herbal teas like hibiscus (zobo, sobolo), mint, moringa and baobab are excellent choices without added sugar. Chocolate drinks such as Milo or Ovaltine should be consumed in moderation and with no added sugars. Be cautious with canned coconut water and check for added sugar content.

8. Get an iron boost: If you want to boost your iron intake, consider modifying your diet to incorporate iron-rich foods such as meat, poultry, fish, or green leafy vegetables such as spinach, cocoyam or taro leaves, beet greens and kale. Remember that iron from plant sources is better absorbed when consumed together with vitamin-C-rich food such as bell peppers, tomatoes and oranges. Plantains are not a significant source of iron despite their overall nutritional value; they are primarily carbohydrates, and their glycemic index increases as they ripen. If you prefer plantain, choose green ones more often and be mindful of portions consumed.

For individuals with diabetes, managing blood sugar levels while savouring African cuisine involves practising mindful eating and portion control. Craft balanced meals with non-starchy vegetables, lean proteins, controlled carbohydrates and healthy fats.

Additionally, incorporate high-fibre foods and opt for healthier cooking methods. Buccino suggests using Diabetes Canada’s multicultural webinar on Healthy Eating with African Customs as a valuable starting point. Lastly, regular monitoring of blood sugar levels and follow-ups with a diabetes care team are crucial for maintaining glycemic control and preventing complications.

Recipes

These three dishes will give you a taste of how delicious—and healthy—African cuisine can be.

Bulgur and Chickpea Salad

Grains such as couscous, bulgur and barley are very common in North African dishes, often combined with beans and vegetables in salads or in stews and soups. This is a delicious and nutritious way to get fibre in your diet. This recipe is adapted and modified from Oldways, a non-profit that aims to help people rediscover the joys of the “old ways” of shared cultural traditions.

• 3 tbsp (45 mL) fresh lime or lemon juice (juice of one medium fruit)
• 2 tbsp (30 mL) extra virgin olive oil
• ½ tsp (2 mL) ground cumin (or to taste)
• ½ tsp (2 mL) ground coriander
• ¼ tsp (1 mL) ground black pepper
• 1 can (19 oz./540 g) no-salt-added chickpeas, drained and rinsed
• 1 cup (250 mL) cooked bulgur (or couscous, barley, fonio)
• 1 cup (250 mL) chopped vegetables (such as cucumber, red and green bell pepper)
• ½ cup (125 mL) parsley
• ¼ cup (60 mL) dried cranberries
• 3 scallions, chopped
• 3 tbsp (45 mL) slivered almonds

 

In a large bowl, mix together lime juice, olive oil, salt, cumin, coriander and black pepper. Add in chickpeas, bulgur, chopped vegetables, parsley, cilantro, cranberries, scallions and almonds. Toss well to coat with dressing.

Chill for at least 2 hours.

Makes 5 servings.

Nutritional breakdown per serving: 42 g carbohydrate, 8 g protein, 9 g total fat, 1 g saturated fat, 9 g fibre, 236 mg sodium, 268 calories

Chicken Suqaar (Somali Stir-fried Chicken and Vegetables)

Sugaar, a popular part of Somali cuisine, is basically a stir-fry with either beef or chicken. This recipe is adapted and modified from Ma Halima’s Beef Suqaar recipe, in the book In Bibi’s Kitchen: The Recipes and Stories of Grandmothers from the Eight African Countries that Touch the Indian Ocean by Hawa Hassan and Julia Turshen (Ten Speed Press, 2020).

• 2 tbsp (30 mL) canola oil
• 1 lb. (500 g) boneless, skinless chicken breast, cut in bite-size pieces
• 1 large yellow onion, coarsely chopped
• 1 tsp (5 mL) salt, divided
• 2 large carrots, thinly sliced
• 1 tbsp (15 mL) ground cumin
• ½ tbsp (7 mL) ground turmeric
• ¼ cup (60 mL) water
• 1 large green bell pepper, seeded and sliced lengthwise
• 1 large red bell pepper, seeded and sliced lengthwise
• 2 tbsp (30 mL) freshly squeezed lime juice
• ½ cup (125 mL) cilantro leaves, coarsely chopped

 

Warm oil in a large Dutch oven or other heavy pot set over medium-high heat. Add chicken and onion, and sprinkle on ½ tsp (2 mL) salt. Cook, stirring occasionally, until chicken is browned in spots and onion is beginning to become tender, about 10 minutes.

Add carrots, and sprinkle cumin and turmeric overtop.

Stir in water; cover, and cook until carrots begin to get tender, about 5 minutes. Stir in green and red bell peppers, cover, and continue to cook until carrots and peppers are just barely tender, about 5 minutes.

Turn off heat. Stir in lime juice, and season to taste with remaining salt and with cilantro.

Serve with a salad and starch or grain of your choice.

Makes 5 servings.

Nutritional breakdown per serving (without salad or starch): 11 g carbohydrate, 22 g protein, 8 g total fat, 1 g saturated fat, 3 g fibre, 303 mg sodium, 204 calories

Mafe (West African Peanut Stew)

Mafe is a traditional dish of the people of Senegal and Gambia. It is one of the many variations of peanut stews/soups consumed by people in most of the countries in the west African sub-region. It is often made with lamb, beef, chicken or fish. This vegetarian version is adapted and modified from the book Simply West African: Easy, Joyful Recipes for Every Kitchen by Pierre Thiam with Lisa Katayama (Clarkson Potter Publishers, 2023).

• 1 tsp (5 mL) peanut or vegetable oil
• 1 cup (250 mL) finely chopped yellow onion
• 2 tsp (10 mL) finely chopped garlic
• ¾ cup (175 mL) unsweetened, unsalted creamy peanut butter
• 4 cups (1 L) water, or 2 cups (500 mL) low-sodium vegetable broth plus 2 cups (500 mL) water
• 1 bay leaf
• 1 Scotch bonnet or habanero chili, finely chopped (optional)
• ½ tsp (2 mL) salt
• 1 tsp (5 mL) ground black pepper
• 3 medium carrots, cut in 1-inch chunks
• 2 celery stalks, cut in 1-inch pieces
• 1 red bell pepper, seeded and sliced lengthwise
• 1 green bell pepper, seeded and sliced lengthwise
• 1 cup (250 mL) button mushrooms, quartered
• 1 medium potato, peeled and cut in 2-inch pieces
• 1 large sweet potato, peeled and cut in 1-inch cubes
• 4 cups (1 L) spinach or any green leafy vegetable, chopped

 

In a large pot, heat oil over medium-high heat. Add onion and garlic, and sauté until onion is soft but not browned, about 5 minutes.

Add tomato paste and reduce heat to low. Cook, stirring frequently with a wooden spoon, and adding 2-3 tablespoons (30-45 mL) of water as needed to keep onion and garlic from scorching, until tomato paste slightly darkens, about 5 minutes.

Add peanut butter and stir well to combine. Add 4 cups of water, the bay leaf and Scotch bonnet (if using). Bring to a boil over high heat. Reduce heat to low and simmer, stirring occasionally to fully dissolve the peanut butter. Season with salt and pepper. Cook, stirring occasionally, until oil rises to the surface, 20-30 minutes.

Add carrots, celery, red and green peppers, mushrooms, potato and sweet potato, and continue cooking until vegetables are soft and easily pierced with a fork, about 10-15 minutes.

Stir in spinach and continue to simmer for 1-2 minutes. Discard bay leaf before serving.

Serve and enjoy on its own or with a starch of your choice.

Makes 6 servings.

Nutritional breakdown per serving (without starch): 28 g carbohydrate, 11 g protein, 17 g total fat, 3 g saturated fat, 7 g fibre, 262 mg sodium, 288 calories

Did you know?

People of African descent have a higher risk for developing type 2 diabetes. Nutrition and lifestyle choices can make a difference. If you’re looking for more inspiration, Diabetes Canada offers a range of healthy meal-planning tools, including various plant-forward, carbohydrate-balanced and culturally inspired recipes and meal plans. Check out our Meal Planning section for more ideas.

Linda Akuamoa-Boateng is a registered dietitian and certified diabetes educator who has been providing education and counselling on diabetes and nutrition for more than a decade, supporting clients with the management of type 2 diabetes, gestational diabetes, hypertension, high cholesterol, polycystic ovary syndrome (PCOS) and other chronic diseases. She has conducted numerous nutrition and diabetes prevention/management workshops for different population groups in the community. She has also received training in working with clients who struggle with emotional eating, cravings and disordered eating habits. She also provides nutrition consulting services to various organizations and clinics.