If you’re managing Diabetes, choosing the right swallow can help regulate blood sugar while still enjoying traditional meals. Here are five healthier options:
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- Amala (unripe plantain or yam flour version)
Opt for amala made from unripe plantain flour or blended yam flour, as these have a lower glycaemic index and release sugar more slowly. - Oat swallow
Made from oats, this option is rich in fibre and helps control blood glucose levels effectively. - Wheat swallow
Whole wheat swallow contains more fibre than refined alternatives, aiding digestion and stabilising sugar levels. - Unripe plantain swallow
Naturally low in sugar and high in resistant starch, it’s one of the best options for diabetics. - Semovita (in moderation)
While not the best option, semovita can be taken in small portions and paired with fibre-rich soups to reduce blood sugar spikes.
Pair these swallows with vegetable-rich soups like okra, ogbono, or bitterleaf to maximise nutritional benefits.