Did you know that in the UK people of Black African origin are up to three times more likely to develop type 2 diabetes than people of White European origin? This is something that I was not aware of until I was diagnosed with Type 2 Diabetes in 2018. One of the most significant changes for the African person regardless of being African by birth or descent has been our diet. The food that we were designed to eat and what we eat now is different. Our ancestors predominantly ate a plant-based diet that focused mainly on plant foods such as fruits, vegetables, beans, nuts, seeds, whole grains and leafy greens. Occasionally they would eat in small amounts and their diet did not feature ultra-processed food. Their diet was very high in fiber.
What is so special about fiber you may be wondering? Well, fiber is a carbohydrate that the body can’t digest which helps slow the rise in blood sugar following a meal. According to scientific evidence-based research diabetics who eat a high-fiber plant-based diet can improve their blood sugar control and be able to take less medication and in some cases like mine put diabetes into remission (Doctors do not like the word reverse but I reversed type 2 diabetes). Yes! In 2018 I was diagnosed with Type 2 and by eating a predominantly plant-strong diet I reversed it.
It is important to note that your diet is one piece of the puzzle there are other things that you need to do such as making efforts to move more and managing your weight. It is important for people with prediabetes and diabetes to maintain a diet that helps them to manage their blood sugar levels.
These are some foods that are high in fibre
- Okra
- Sweet Potatoes
- Beans
- Lentils
- Oranges
- Avocados
- Oats
- Millet
- Fonio
Eat like your ancestors and manage blood sugar / Eat Fiber to manage blood sugar
– Tendai Tandi (@plantbasedafrican)
Tendai Tandi is a Wellness Mentor who has her own wellness practice called Go Plantbased for Health. Tendai informs, inspires and motivates others by sharing the power of a plant-based diet and supports people to prevent, manage and reverse pre- and type 2 diabetes by mentoring people 1:1 and in her 10-week group coaching program called Eat Yourself Healthy.
