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Tanzania diabetes shopping list
38 foods used in the meal plan. Tick them as you buy.
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Starches
Unga wa dona
· Whole maize flour (dona)
Unrefined maize flour. Its fibre slows the rise in blood sugar.
Ndizi za kupika
· Cooking bananas
Boil or stew them. 1–2 bananas per meal.
Magimbi
· Taro (magimbi)
Boil it. One palm-size taro is enough.
Viazi vitamu
· Sweet potatoes
Boil or roast with the skin on. A half palm-size piece.
Mihogo
· Cassava
Boil it. Eat a small amount with vegetables and protein.
Mchele wa brown
· Brown rice
More fibre than white rice. ½–1 cup.
Mahindi mazima
· Whole maize grains
For makande with beans and vegetables.
Protein
Mayai
· Eggs
Boil them. One egg at breakfast.
Nyama
· Meat
Choose lean meat. 3 matchbox-size pieces.
Samaki
· Fish
Boil or bake. A palm-size piece.
Dagaa
· Dagaa (small dried fish)
Affordable protein and calcium. ½–1 cup.
Kuku
· Chicken
For soup or boiled. Remove the skin.
Maharage
· Beans
Protein and fibre. ½ cup per meal.
Njegere
· Green peas
Cook with brown rice and carrot.
Nuts and seeds
Karanga
· Peanuts
One handful makes a good snack.
Korosho
· Cashew nuts
10 nuts as a snack.
Mbegu za maboga
· Pumpkin seeds
One handful as a snack.
Vegetables
Mboga za majani
· Leafy greens
Amaranth, kale, sweet potato leaves, cassava leaves and others. 1–2 cups at each meal.
Bamia
· Okra
As a vegetable or as early-morning okra water.
Tango
· Cucumber
A snack that hardly raises blood sugar.
Nyanya chungu
· African eggplant
One cup with dinner.
Beetroot
For juice with carrot and apple.
Fruit
Parachichi
· Avocado
Healthy fat. Half an avocado as a snack.
Chungwa
· Oranges
One orange as a snack.
Zabibu
· Grapes
10–15 grapes as a snack.
Pera
· Guavas
A fruit high in vitamin C and fibre.
Ubuyu
· Baobab
Use plain baobab for juice, not sugared baobab sweets.
Apple
For sugar-free vegetable and fruit juice.
Dairy
Mtindi
· Plain yoghurt (mtindi)
Choose one without sugar.
Maziwa
· Milk
Drink without sugar; add spices for flavour.
Spices
Mdalasini
· Cinnamon
For early-morning water, tea and milk.
Mchaichai
· Lemongrass
For sugar-free spiced tea.
Tangawizi
· Ginger
For tea, juice and spiced water.
Vitunguu saumu
· Garlic
3 cloves 45 minutes before sleep, as in the plan.
Karafuu
· Cloves
For clove and cinnamon water.
Manjano
· Turmeric
For early-morning water and spiced milk.
Iliki
· Cardamom
For spiced tea.
Other
Olive oil
One tablespoon in juice or salad.
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