QUESTION: 🤔 Is sadza good for people with diabetes? (Sadza is the thick white porridge pictured in this shared plate and served with a cabbage blend and braised chicken feet. It is also known as isitshwala, pap, posho, ugali, nshima, fufu etc.).
ANSWER: 👉🏾 One of the most effective methods for staying well when you have diabetes is to eat a healthy, well-balanced diet. Carbohydrate (carb) containing foods such as sadza, rice, cassava and plantain are part of a healthy meal plan that helps the body to thrive. It is okay for a diabetic to have sadza but pay special attention to 3 main things. .
✅ Since blood sugars respond directly to the amount of food eaten, portion control is essential. The bigger the portion, the greater the spike in blood sugars. A simple method of estimating portion size is the “Plate Method” which recommends that 1/2 your plate be non-starchy vegetables (tsunga, cassava leaf etc), 1/4 be protein foods (beans, chicken, fish etc) and the other 1/4 sadza.
✅ Another way to estimate portion sizes is to use your hands to estimate portions. If the sadza portion exceeds the size of 1 1/2 fists, the portion may be too large. (Those with larger fists get a bigger portion of sadza, which also correlates with their possible higher caloric needs.).
✅ Not all sadza is created equal. The type of grain has a huge impact on your blood sugars. Refined grained such as the ever popular super-refined Maize meal (cornmeal) and fufu from a box often have the healthiest parts of the grain removed in attempt to improve taste, increase shelf life and decrease cooking time. What’s left is the starch which doesn’t have as much nutrients and affects your blood sugar.
🤓Always opt for a whole grain like straight run maize meal, sorghum, millet, whole cassava etc
A healthy diet begins with the foods that you love, can afford and easily find. It is a diet you can stick to and includes plenty of whole grains, produce, lean meats, healthy fats and dairy.
.I am still celebrating #worlddiabetesday and want to hear your questions about diabetes. I am listening...write now.