Cultural Diets and Diabetes: Embracing Flavour Without Spiking Blood Sugar

Food is more than fuel—it’s culture, identity, and a way to connect with the people we love. For many of us, cultural diets are rich with tradition and flavor, but when diabetes enters the picture, it can feel like navigating a minefield. The good news? You don’t have to abandon your favourite dishes to maintain stable blood sugar levels.

Growing up in Zambia, my meals often reflected a beautiful mix of African and Indian influences—flavours that felt like home. From hearty stews to aromatic curries, food was a celebration. When I was diagnosed with type 1 diabetes, I feared I’d have to give it all up. But over time, I realised that with a little creativity and balance, I could still enjoy the foods I loved without compromising my health.

Here’s how I embrace cultural flavours while keeping my blood sugar steady:

1. Focus on Balance: Traditional meals often include a mix of carbs, proteins, and fats. Instead of skipping the carbs entirely, I balance them with fiber-rich vegetables and healthy fats to slow down glucose absorption. For example, pairing a smaller portion of rice with spinach or lentils helps keep my blood sugar stable.

2. Reimagine Ingredients: Many dishes can be made diabetes-friendly with simple swaps. I’ve learned to use whole-grain flours, cauliflower rice, or chickpea flour to recreate family recipes without losing the essence of the dish.

3. Portion Control, Not Deprivation: It’s not about eliminating your favourite foods—it’s about enjoying them mindfully. A small piece of chapatti or nshima with a generous helping of veggies and protein can still hit the spot without causing a spike.

4. Spices Are Your Best Friend: Spices like turmeric, cumin, cinnamon, and fenugreek not only add flavor but also offer potential health benefits, including blood sugar regulation. They’re a staple in my kitchen and a great way to enhance any dish.

   
   

As part of my mission to make cultural eating diabetes-friendly, I’ve written a recipe for delicious Indian pancakes made from chickpeas and mung beans. This protein-packed, low-carb dish is perfect for managing blood sugar while still enjoying bold flavours. You can find the recipe in Chulu Chansa’s Africana Woman Recipe Book—available here.

Living with diabetes doesn’t mean you have to give up your heritage or the flavours that bring you joy. It’s about learning how to adapt and embrace the best of both worlds—culture and health. After all, food isn’t just about eating; it’s about nourishment, connection, and celebrating who we are.

What’s your favourite cultural dish, and how have you adapted it to fit your diabetes journey? Let me know—I’d love to share tips and ideas!