Africa’s traditional food plants are gaining global recognition—not just for their cultural value, but also for their potential in managing chronic conditions like diabetes. Many native crops such as millet, sorghum, teff, okra, and cowpeas, as well as African-sourced foods like baobab and tamarind, have naturally low glycaemic indices (GI), making them excellent choices for people with diabetes.
The glycaemic index ranks how fast foods raise blood sugar levels. Low-GI food (below 55) digest slowly and help prevent spikes in glucose. This is vital in diabetes care.
Sorghum (mtama), one of Africa’s oldest grains, has a GI of 45–55. When eaten as whole grains or fermented porridge (like togwa or ogi, it becomes an ideal diabetic-friendly food. Avoid refined sorghum flour products, which raise the GI.
Millet (uwele), widely consumed in East and West Africa, also sits in the low to medium GI range (50–60). Preparing millet as fermented porridge or steaming instead of frying boosts separate benefits.
Teff, the staple grain of Ethiopia used in injera, has a GI of 45–55. Its naturally low GI is further improved through fermentation. Teff porridge and grain bowls also offer excellent nutrition without glucose spikes.
Cowpeas (kunde)—also known as black-eyed peas—have a GI of 31–42, making them highly beneficial in fiber and protein. When simply boiled or added to vegetable stews, they promote blood sugar balance. Avoid deep-fried cowpea dishes unless baked or air fried.
Okra (bamia) is one of the best vegetables for diabetic diets, with a GI of around 20. Its soluble fiber slows sugar absorption. Okra is best boiled, or roasted. Powdered okra has even been shown to lower blood sugar levels.
Baobab fruit (ubuyu), now a global superfood, has a GI of about 25. It’s rich in fiber and antioxidants. Used as a natural drink base or powder booster, baobab helps control post-meal surges.
Tamarind (ukwaju), common in African and Asian cuisines, is used as a digestive aid in sauces and stews. It has a GI of 30 and is digestion-aid used against tamarind candies.
By returning to our traditional African food plants and preparing them healthfully—steamed, fermented, or gently cooked—we can nourish ourselves and support diabetes without relying only on expensive supplements or medications.
Dr Bura practises Plant based Dietary Consultancy at Golden Rose Hotel in Arusha from Monday to Saturday 4-6pm. His contact is 0626265471.
