In Kenya, type 2 diabetes is on the rise, especially in urban areas. Various factors, such as age, family history, and ethnicity, can increase your risk. However, you can take action to reduce that risk, and one of the best ways to do this is by eating healthily. Whether you're looking to prevent or manage diabetes, these tips will help you make healthier choices.
In Kenya, sugary drinks like sodas and sweetened beverages are widely available. However, research has shown that regularly consuming these drinks increases the risk of developing type 2 diabetes. Cutting back on sugary drinks can help lower your risk.
Try replacing sugary drinks with water, unsweetened tea, or coffee without added sugar. If you're craving something different, opt for fresh coconut water or local teas like chai without sugar. Avoid fruit juices and smoothies, as they contain high amounts of free sugar, and instead eat whole fruits.
In Kenyan cuisine, staple foods like white bread, ugali, and white rice are commonly consumed. Unfortunately, refined carbohydrates like these are linked to a higher risk of type 2 diabetes. Instead, opt for wholegrain alternatives like brown rice, wholemeal ugali, wholegrain chapati, and oats.
Adding more fibre to your diet is also linked to a reduced risk of obesity, heart disease, and type 2 diabetes. When shopping, check food labels to compare fibre content and choose high-fibre options.
Eating large amounts of red and processed meats, such as nyama choma, sausages, and bacon, is associated with an increased risk of type 2 diabetes. Instead, get your protein from healthier options like ndengu (green grams), beans, omena (small fish), eggs, chicken, and unsalted nuts. Fish, especially oily fish like salmon and mackerel, is rich in omega-3 and supports heart health.
Try including at least one portion of fish each week, which can be a local variety like tilapia or omena.
Incorporating more fruits and vegetables into your diet can lower your risk of type 2 diabetes. Some fruits and vegetables specifically associated with a reduced risk include apples, grapes, berries, and green leafy vegetables like sukuma wiki (collard greens) and spinach.
Whether fresh or frozen, add fruits and vegetables to your meals or snacks. The natural sugar in whole fruits is different from added sugars, so don't worry about the sugar content in fresh fruit, but avoid fruit juices.
Fermented dairy products like yogurt and cheese are great for reducing the risk of type 2 diabetes. When choosing dairy products, go for unsweetened options. Full-fat or low-fat versions can both work, but what's most important is choosing products without added sugar.
Including three servings of dairy products daily helps you meet your calcium needs. A serving might be a glass of milk, a small portion of cheese, or a cup of yogurt.
Drinking too much alcohol can increase your risk of developing type 2 diabetes and lead to weight gain. It’s best to follow the recommended guidelines of not regularly consuming more than 14 units of alcohol per week. Try to spread your consumption over several days and include alcohol-free days.
In Kenya, popular drinks like chang’aa or local brews can have unknown alcohol content, making it important to moderate your intake and choose safer, regulated options if consuming alcohol. You can also anticipate challenges that may arise—whether it's family commitments, work, or lack of time—and plan how to overcome them. Setting small, achievable goals can give you the momentum to keep going.
Instead of snacking on crisps, biscuits, or fried foods, try healthier alternatives. Snacks like unsweetened yogurt, fresh fruits, unsalted nuts, and seeds are better choices. Watch your portions, as they help control your weight.
For a local twist, choose snacks like roasted groundnuts, boiled maize, or nduma (arrowroot) as healthier options.
It’s essential to include healthy fats in your diet, but the type of fat matters. Saturated fats from animal products, such as butter, red meat, and processed foods, can raise cholesterol levels, increasing the risk of heart disease and type 2 diabetes.
Instead, choose healthier fats found in avocados, unsalted nuts, seeds, and oils like olive, sunflower, or sesame oil. Traditional Kenyan meals that use minimal oils, such as mukimo (mashed vegetables and potatoes), can also be a healthier option.
Too much salt can raise your blood pressure, increasing your risk of heart disease and stroke. Processed foods like samosas, crisps, and sausages often contain hidden salt.
Try to cook more at home and use herbs and spices for flavor instead of salt. Traditional Kenyan spices like pilipili (chili) and garlic can add flavor without the need for extra salt. Aim to consume no more than one teaspoon of salt per day.
Though you may hear about supplements that claim to reduce the risk of type 2 diabetes, it's best to get your nutrients from a balanced diet. A variety of foods will provide all the vitamins and minerals your body needs.
Focus on local nutrient-rich foods such as managu (African nightshade), terere (amaranth), and other indigenous vegetables to ensure you’re getting a range of vitamins and minerals.
Use our BMI calculator to get a quick assessment of your weight status. Whether you’re looking to maintain a healthy weight or make lifestyle changes, knowing your BMI is the first step in your journey towards a healthier life.
Use our Calories Calculator to find your daily calorie needs in Kenya. Manage your weight by eating right and staying active. Start calculating today!
By following these 10 tips, you can take control of your diet and reduce your risk of developing type 2 diabetes. Small changes in your daily eating habits can make a big difference in improving your overall health.
