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Anza na Lishe

Tanzanian foods

Local foods that help you manage blood sugar. No food is bad; portions and timing are what matter.

Starches

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    Whole maize flour (dona)Unga wa dona

    Unrefined maize flour. Its fibre slows the rise in blood sugar.

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    Cooking bananasNdizi za kupika

    Boil or stew them. 1–2 bananas per meal.

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    Taro (magimbi)Magimbi

    Boil it. One palm-size taro is enough.

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    Sweet potatoesViazi vitamu

    Boil or roast with the skin on. A half palm-size piece.

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    CassavaMihogo

    Boil it. Eat a small amount with vegetables and protein.

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    Brown riceMchele wa brown

    More fibre than white rice. ½–1 cup.

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    Whole maize grainsMahindi mazima

    For makande with beans and vegetables.

Protein

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    EggsMayai

    Boil them. One egg at breakfast.

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    MeatNyama

    Choose lean meat. 3 matchbox-size pieces.

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    FishSamaki

    Boil or bake. A palm-size piece.

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    Dagaa (small dried fish)Dagaa

    Affordable protein and calcium. ½–1 cup.

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    ChickenKuku

    For soup or boiled. Remove the skin.

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    BeansMaharage

    Protein and fibre. ½ cup per meal.

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    Green peasNjegere

    Cook with brown rice and carrot.

Nuts and seeds

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    PeanutsKaranga

    One handful makes a good snack.

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    Cashew nutsKorosho

    10 nuts as a snack.

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    Pumpkin seedsMbegu za maboga

    One handful as a snack.

Vegetables

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    Leafy greensMboga za majani

    Amaranth, kale, sweet potato leaves, cassava leaves and others. 1–2 cups at each meal.

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    OkraBamia

    As a vegetable or as early-morning okra water.

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    CucumberTango

    A snack that hardly raises blood sugar.

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    African eggplantNyanya chungu

    One cup with dinner.

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    BeetrootBeetroot

    For juice with carrot and apple.

Fruit

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    AvocadoParachichi

    Healthy fat. Half an avocado as a snack.

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    OrangesChungwa

    One orange as a snack.

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    GrapesZabibu

    10–15 grapes as a snack.

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    GuavasPera

    A fruit high in vitamin C and fibre.

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    BaobabUbuyu

    Use plain baobab for juice, not sugared baobab sweets.

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    AppleApple

    For sugar-free vegetable and fruit juice.

Spices

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    CinnamonMdalasini

    For early-morning water, tea and milk.

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    LemongrassMchaichai

    For sugar-free spiced tea.

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    GingerTangawizi

    For tea, juice and spiced water.

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    GarlicVitunguu saumu

    3 cloves 45 minutes before sleep, as in the plan.

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    ClovesKarafuu

    For clove and cinnamon water.

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    TurmericManjano

    For early-morning water and spiced milk.

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    CardamomIliki

    For spiced tea.

Dairy

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    Plain yoghurt (mtindi)Mtindi

    Choose one without sugar.

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    MilkMaziwa

    Drink without sugar; add spices for flavour.

Other

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    Olive oilOlive oil

    One tablespoon in juice or salad.