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How to Customise the Mediterranean Diet to Fit Your Traditional Cuisine

The Mediterranean diet pattern is scientifically proven to lower the risk of diabetes, cardiovascular disease and certain cancers. Still want to enjoy your traditional cusine and reap the benefits of a Mediterranean-style diet?

theprediabetesnutritionist

Aubergine (eggplant) is part of the same nightshad

Aubergine (eggplant) is part of the same nightshade family, including peppers, potatoes, and tomatoes. They contain antioxidants and nutrients that protect the heart and blood vessels, balance blood sugar levels and support gut health.

Ways to use aubergines:
🔹Make Baba ghanoush (a dip made from cooked aubergine with lemon juice, garlic and olive oil).
🔹Stuff with grains and other vegetables.
🔹Add to stews and curries.
🔹Roast and enjoy as a side dish.

👉🏾What’s your favourite way to eat aubergines?

Best,
✨Somi | @theprediabetesnutritionist 💫

#diabetesnigeria #bloodsugarbalance #bloodsugarcontrol

Wheatberries with Aubergine and Lean Beef This ba

Wheatberries with Aubergine and Lean Beef

This balanced meal of wheatberries, aubergine and lean beef will keep you feeling satisfied without causing blood sugar spikes.

You can get the full recipe for this meal from my website: www.somiigbene.com (http://www.somiigbene.com)

Best,
✨Somi | @theprediabetesnutritionist💫

#diabetesrecipes #bloodsugarfriendly #lowglycemic bloodsugarregulation #prediabetes #prediabetic #type2diabetesprevention #fightdiabetes #diabetesuk #diabetesnigeria #bloodsugarbalance #balancedmeals #lowglycemic #lowglycem
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#wholefoodrecipes

Five Hacks to Reduce Post-Meal Blood Sugar Spikes

Five Hacks to Reduce Post-Meal Blood Sugar Spikes

Post-meal blood levels have a greatest impact on your average blood sugar levels (HbA1c) and overall well-being if you have prediabetes or type 2 diabetes, so preventing post-meal blood sugar spikes is important.

Here are five hacks to reduce post-meal blood sugar spikes:

🔹Eat small to moderate portions of carbohydrates. Consider filling only ¼ of your plate with wholegrain or starchy carbohydrates.
🔹Choose protein-based snacks instead of high-sugar options.
🔹Eat balanced meals by pairing wholegrains or starchy carbohydrates with plenty of vegetables for fibre, proteins and healthy fats. They slow the digestion of carbohydrates and minimise the risk of post-meal blood sugar spikes.
🔹Go for a 10-minute brisk after your meals; this stimulates your muscles to use up any excess glucose floating in your bloodstream.
🔹Choose unsweetened or no-added-sugar drinks. Added sugars in drinks can raise your blood sugar quickly, especially if you drink them without foods containing proteins or healthy fats.

Let me know if you have any questions.

Best,
✨Somi | @theprediabetesnutritionist💫

#bloodsugarcontrol #bloodsugarregulation #preventivehealth #prediabetes #prediabetic #insulinresistance #type2diabetes #diabetescommunity #diabetesnigeria #diabetestips #nutritiontip

Fermented foods are rich in beneficial (probiotic)

Fermented foods are rich in beneficial (probiotic) bacteria and other substances that maintain gut health. They also boost our immune system, lower cholesterol, reduce the risk of type 2 diabetes, promote weight loss and can boost mood and sleep.

Here are four fermented foods to eat regularly
🔹Sauerkraut
🔹Kefir
🔹Sourdough
🔹Kombucha

Consider eating fermented foods daily to maintain the probiotic bacteria in your gut. Eating prebiotic foods such as onions, garlic, artichoke, and asparagus is also good to feed probiotic bacteria.

Which of these probiotic foods do you eat regularly?

Best,
✨Somi | @theprediabetesnutritionist💫

#probiotics #guthealth #prediabetes #prediabetic #nutritiontip #type2diabetescommunity #type2diabetes #diabetesnigeria #registerednutritionist

There’s nothing wrong with wanting to lose weigh

There’s nothing wrong with wanting to lose weight, whether it’s for health reasons or to boost self-confidence. However, it’s crucial to know there’s a difference between an ideal weight and a realistic healthy weight. Going for the ideal can be unrealistic, especially if you haven’t been that weight for decades.

For health reasons, such as to reduce blood pressure, blood pressure and cholesterol, a moderate weight loss of at least 7-10% of your body weight is ideal. You can lose more if you feel you need to after losing 7-10% but set small achievable targets and review your goal when you hit each target.

Best,
✨Somi | @theprediabetesnutritionist💫

#settinggoals #preventivehealth #prediabetes #prediabetic #insulinresistance #type2diabetes #diabetescommunity #diabetesnigeria #diabetestips #nutritiontip

Cooking your food is the best policy because you h

Cooking your food is the best policy because you have full control of what goes in it. But let’s be real, it is not always possible or convenient to cook every meal from scratch. Ready meals, sauces or other pre-packaged goods can be handy on such occasions.

That said, avoid purchasing items because of buzzwords ‘natural’, ‘organic’, ‘vegan’, ‘rich in vitamins’, and ‘made from wholegrains’ on the packaging. It’s in your best interest to read the ingredient list and nutrition label first before purchasing.

What food have you discovered is not as healthy as the packaging makes it out to be?

Best,
✨Somi | @theprediabetesnutritionist💫

#preventivehealth #preventivecare #prediabetic #prediabetes #insulinresistance #insulinresistant #type2diabetes #type2diabetic #diabetescommunity #diabetesuk #diabetesnigeria #diabetesghana #diabetestips #nutritiontip #registerednutritionist

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