Adopting healthier eating habits and maintaining an active lifestyle can play a significant role in reducing the risk of developing type 2 diabetes and supporting better blood sugar management, according to nutrition guidance from health professionals.
A balanced diet that prioritises fibre-rich foods, lean proteins, healthy fats and minimally processed carbohydrates is widely recommended for people living with diabetes as well as those looking to prevent the condition.
Choose High-Fibre Carbohydrates
Whole grains and other low-glycaemic index (GI) carbohydrates are generally preferred because they release glucose more slowly into the bloodstream. Foods such as oats, green plantain, millet and guinea corn are nutritious alternatives to highly refined carbohydrates.
Legumes, including beans and Bambara beans (commonly used to prepare okpa), are also valuable sources of fibre and plant-based protein. They can be enjoyed as porridge, steamed bean pudding (moi moi) or bean cakes in moderation.
Make Vegetables the Centre of Every Meal
Nutrition experts encourage increasing daily vegetable intake, as most non-starchy vegetables are naturally low in calories and carbohydrates while providing essential vitamins, minerals and dietary fibre.
Leafy vegetables such as ugu, waterleaf, bitter leaf, moringa, ewedu, afang and okra can be included regularly. Other healthy options include carrots, beetroot, cucumber, garden eggs, avocado and cabbage.
Fresh salads prepared with eggs, grilled chicken or fish provide balanced meals that are rich in nutrients without excessive carbohydrates.
Include Lean Protein
Protein helps promote fullness and supports healthy muscle function. Fish, chicken, turkey, eggs, seafood and lean cuts of meat can be included as part of a balanced eating plan. Limiting processed meats such as sausages is generally recommended because they often contain high levels of salt, unhealthy fats and preservatives.
Eat More Fruits in Moderation
Fresh fruits can provide important vitamins, antioxidants and fibre. Fruits such as pawpaw, soursop and cucumber may be included as part of a healthy diet, although portion sizes remain important for individuals managing blood sugar levels.
Water should remain the primary beverage, while homemade drinks prepared without excessive added sugar, such as unsweetened hibiscus tea, can be healthier alternatives to sugary soft drinks.
Healthy Snacks Matter
Nuts and edible seeds can provide healthy fats, protein and fibre when consumed in moderate portions. Options include groundnuts, cashews, tiger nuts, African walnuts, sesame seeds and pumpkin seeds.
Use Natural Herbs and Spices
Cooking with herbs and spices such as garlic, ginger, turmeric, rosemary, coriander and parsley can enhance flavour while reducing reliance on excessive salt or seasoning cubes.
Limit Highly Processed Foods
Health professionals advise reducing the intake of foods that are high in refined carbohydrates, added sugars and unhealthy fats. These include:
- Sugary soft drinks and sweetened beverages
- White bread
- Cakes and pastries
- Ice cream
- Instant noodles
- Processed meats
- Highly refined grains
- Excessive consumption of white rice, white yam and similar starchy foods
Reducing portion sizes and combining carbohydrate-rich meals with vegetables and protein may also help reduce rapid increases in blood sugar.
Healthier Cooking Practices
Simple cooking methods such as boiling, grilling, steaming and baking are generally recommended over deep frying. Moderate use of healthier cooking oils, including olive oil, can support heart health when used as part of a balanced diet.
Physical Activity and Healthy Habits
Regular physical activity, including daily walking, remains one of the most effective ways to improve insulin sensitivity and support healthy weight management.
Adequate sleep, stress management and maintaining a healthy body weight also contribute to lowering the risk of type 2 diabetes.
Some people choose eating patterns such as time-restricted eating or intermittent fasting. However, medical experts advise that anyone considering these approaches particularly people with diabetes or those taking medication should first seek guidance from a qualified healthcare professional to ensure the plan is safe and appropriate.
Prevention Remains the Best Strategy
Type 2 diabetes develops gradually and is often linked to lifestyle factors alongside genetics. Maintaining a nutritious diet, exercising regularly, avoiding tobacco use and attending routine medical check-ups can significantly reduce the risk of developing the condition.
Healthcare professionals also recommend regular blood sugar screening for adults with risk factors, as early detection and lifestyle changes can help delay or prevent the progression of type 2 diabetes.
