Kenkey, Fufu, Jollof Rice: The Diabetic’s Guide to Eating African Food Safely

One of the biggest fears newly diagnosed diabetics in Ghana have is this: “Does this mean I can never eat kenkey again?” The answer is no — you don’t have to give up the food you love. But you do need to understand how different foods affect your blood sugar, and how to eat them wisely.

Understanding the Glycaemic Index (GI)

The Glycaemic Index measures how quickly a food raises blood sugar on a scale of 0–100. Foods are classified as:

• Low GI (55 and below): Slow, steady release of sugar — excellent for diabetics
• Medium GI (56–69): Moderate rise — manageable in smaller portions
• High GI (70 and above): Rapid spike in blood sugar — eat sparingly and always with protein or fat

The GI of Popular Ghanaian and African Foods

✅ Low GI — Your Best Friends

• Ga Kenkey (fermented) — GI 41. One of the best staples for diabetics. Fermentation lowers the GI significantly. Eat one fist-sized kenkey with generous protein.
• Processed/powdered fufu — GI 31. The lowest GI fufu option available.
• Beans (black-eyed peas, cowpeas) — GI 42. Excellent protein and fibre source. Beans stew is a diabetic’s best friend.
• Unripe plantain (boiled) — GI ~45. Much safer than ripe plantain. The greener, the better.
• Okra stew — GI ~15. Very low. Also helps with blood sugar regulation.
• Garden eggs — GI 20. Excellent as a side.
• Grilled tilapia / grilled fish — GI 0. Pure protein. Eat as much as you want (grilled, not fried).

⚠️ Medium GI — Eat in Controlled Portions

• Pounded fufu — GI 55. Fine in small portions (no more than one medium ball) with plenty of protein-rich soup.
• Boiled yam — GI ~65. Half a medium-sized piece with okra soup or beans is manageable.
• Waakye — GI ~65 for the rice component. The beans significantly lower the overall impact. Choose extra beans, less rice.

🚨 High GI — Eat Very Sparingly

• White rice — GI 72–80. Limit to half a cup maximum. Always pair with lots of protein and vegetables.
• Ripe plantain (fried — kelewele) — GI 70+. Occasional treat only. Never on an empty stomach.
• Jollof rice — GI ~65–75. Your portion size is everything here. Half a cup maximum, with plenty of protein and salad.
• Banku — Similar to kenkey but less fermented, so higher GI. Stick to small portions.

The Golden Rules for Eating as a Diabetic in Africa

1. Portion size is everything. A small portion of any high-GI food won’t destroy your blood sugar. A huge plate of low-GI food will.
2. Always pair carbs with protein. Protein slows the absorption of sugar from carbohydrates. Fish, beans, eggs, and chicken are your allies.
3. Never eat carbs on an empty stomach. Start every meal with vegetables or protein first.
4. Cook, don’t fry. Frying adds calories and unhealthy fats that worsen insulin resistance.
5. Test 2 hours after eating. The only way to know how a specific food affects YOU is to test. Everyone responds differently.

You don’t have to stop being African to manage your diabetes. You just need to become smarter about how, how much, and when you eat.

Want a full 30-day meal plan designed specifically for Africans with diabetes — with real food, real portions, and real recipes? Get the 30-Day African Diabetic Meal Plan on Selar.