Diabetes is a disease whereby the hormone responsible for regulating sugar level (Insulin) fails to function properly


Symptoms include:

  • Consistent thirst
  • Numbness
  • Frequent urination
  • Weight gain
  • Sexual problems etc.


A lot of people are at risk of diabetes in the world, however it can be prevented.


So how do you outsmart diabetes?

1. Cut down sugar:

Reduce the intake of starchy foods however this doesn’t mean you stop taking them completely



2. Eat more vegetables instead of fried and processed foods


3. Drink enough Water:

This helps to get full faster and regulate digestion of food


4. Exercise:

Engage in physical activity from time to time as this reduces stress, thereby excess calories are lost.


5. Eat more of fibers:

Go for higher fiber foods and complex carb that will take a while to break down.


6. Quit smoking

The risk of developing many diseases including diabetes with smokers, this is due to the content of cigarettes such as nicotine and cadmium which increase stress level.


The goal is not to quit eating, the only thing you need to quit actually is drinking and smoking, rest more and exercise if you are battling with diabetes or prone to high stress level which may eventually lead to the disease.



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National Eat Your Vegetables Day, 2020

Every June 17th has been set aside as National Eat your Vegetables day, so whether you are a lover of vegetables, a vegetarian or you don’t love vegetables at all this is for you to have fun with a couple of vegetables.
As side from today, it is very important to include vegetables in your meal. so why not change your mind from making your meal look boring and give it a pop of color. As they say, nature is beautiful so why not let the beauty of nature lead you to place of healthy diet. Often overlooked as simply a side to a meal, vegetables are food’s thankless heroes. They add an array of colors and textures to brighten any plate, elevating the most simple presentation.

Vegetables can be consumed in so many ways, they could either be eaten in their raw form, served as salads in form of side dishes or even consumed as soup. Whatever form your vegetable is consumed does not really matter. All that mater is that it is consumed.

Benefits of Eating  Colorful Vegetables

There are so many benefits attached to eating colorful vegetables aside from the beautiful presentation style it adds to your meal.


Nutrition research shows that red and bright pink fruits and vegetables contain phytochemicals, such as lycopene and anthocyanins. Phytochemicals, substances found only in plants, help your body fight disease and promote good health. Examples of red vegetables includes Beets, Blood oranges, Cherries, Cranberries, Guava, Papaya, Pink grapefruit, Pink/Red grapefruit,Raspberries, Red apples, Red bell peppers, Red chili peppers, Red grapes, Red onions, Red pears, Red peppers, Strawberries, Tomatoes, and Watermelon.


  • Red color in most fruits and vegetables contain antioxidants that reduce the risk of developing atherosclerosis, hypertension and high cholesterol.
  • They  lower the risk of developing different types of cancer, including prostate cancer and protect against heart diseases and improve brain function.


Green fruits and vegetables include spinach,broccoli,asparagus,peas,avocado,green apples,green grapes,limes.
  • Green vegetables and fruits are rich in fiber, folate, potassium and vitamins A, C, E and K. Some of the key phytonutrients in green produce are isothiocyanate, lutein, zeaxanthin, isoflavones and EGCG. 
  • They support arterial function and cell, lung and vision health.


White fruits and vegetables includes Bananas, Brown pears, Cauliflower, Dates, Garlic, Ginger,Kohlrabi, Mushrooms, Onions, Parsnips, Potatoes, Shallots, Turnips, White Corn, White nectarines, and White peaches


  • White fruits and vegetables contain nutrients known to lower the level of bad cholesterol in your body as well as lower high blood pressure
  •  They also have a great immune boosting effect on your body.
  • Nutrients found in white fruits and vegetables minimize the risk of colon, prostate and breast cancer as well.


Yellow and orange fruits and vegetables includes Apricots, Butternut squash, Cantaloupe, Cape Gooseberries, Carrots, Golden kiwifruit, Grapefruit, Lemon, Mangoes, Nectarines, Oranges, Papayas, Peaches, Pineapples, Pumpkin, Rutabagas, Sweet corn, Sweet potatoes, Tangerines, Yellow apples, Yellow beets, Yellow figs, Yellow pears, Yellow peppers

  • The vegetable is high in vitamins A, B6, and C, folate, magnesium, fiber, riboflavin, phosphorus, and potassium. That’s a serious nutritional power-packed veggie. 
  • Yellow squash is also rich in manganese. This mineral helps to boost bone strength and helps the body’s ability to process fats and carbohydrates.
Let the fresh fruits and vegetables be your guide, and make something that will keep for the whole week.They say that vegetable food is not sufficiently nutritious. But chemistry proves the contrary. So does physiology. So does experience.Remember, the largest and strongest animals in the world are those which eat no flesh-food of any kind – the elephant and the rhinoceros. Therefore, this should be a motivation to us all that we should not only eat vegetables today, but we should make it our lifestyle. Once again,Happy National Eat Vegetables Day to you all.

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How a Healthy Diet Will Save Your Life From Diseases

Healthy cooking they say is a preventive medicine, with the wrong diet no medicine can help and with the right diet, no medicine is necessary. Why not let food be thy preventive medicine rather than curative.

What is Nutrition? 

Nutrition is the process of nourishing or being nourished, especially the process by which a living organism assimilates food and uses it for growth and for replacement of tissues. The science or study that deals with food and nourishment, especially in humans. A source of nourishment; food. Nutrition also focuses on how people can use dietary choices to reduce the risk of disease, what happens if a person has too much or too little of a nutrient, and how allergies work. Nutrients provide nourishment. Proteins, carbohydrates, fat, vitamins, minerals, fiber, and water are all nutrients.

Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health. Eating the wrong types of food gives your body improper instructions, which can lead to ill health and disease. Your body uses the protein you eat to build muscle, repair damaged tissue, form immune and blood cells, make hormones, and synthesize enzymes.

Read more: Food that boost your memory and power

Would you rather be sick and seek curative measures rather than prevent it at all?

Why not decide to save yourself the stress of excessive spending and the grievous pain as a result of the of the sickness, disease and medical status in general and make your diet your preventive medicine.

Like the Yoruba’s will say ‘OJU A PA OLE DA BI ARA’  that is to say, no matter how much you spend on rejuvenating yourself  or to maintain your health and how close you are to your dietitian or even your doctor, your body system will definitely not function as it was originally. So why not make healthy eating habit your lifestyle as a means of preventive medicine rather that a curative one.

A healthy diet life style serves as a preventive medicine rather curative medicine. This is because eating healthy does not have any form of negative side effect that will result you being placed on a therapeutic diet.  According to history, it stated that Adam ate fruits and vegetables six times daily. Looking back in time, this shows that God created fruit and vegetables to serve a preventive function rather than curative.

As a result of what I have said, if your diet is whole, there is high tendency that you would never be diabetic, this is because nature is so smart that it puts medicine in every single meal you consume.

I am very sure everyone prefers to be happy and healthy and be able to eat anything their taste buds crave for once in a while even when eating healthy, than to be totally restricted from what you love eating.

Researches have proved that patients have suffered a lot of psychological breakdown during curative process. This is because they are not only fighting the disease for a stable health condition but also a fighting an addiction. For example a person who consumes about four bottle of soft drink a day, now diagnosed of High sugar level, will have to fight both the medical condition and the addiction which can bring about a psychological effect if not properly  managed. 

Recommended for reading:

Why you should not stop taking mangoes in 2020

Aside from the psychological effect, it is more cost effective to make nutrition your preventive medicine rather than curative.  Looking at It, is very much pocket friendly to eat healthy at the preventive stage rather than at the curative stage. I know a lot of may claim that eating healthy daily maybe kind of expensive compared eating randomly daily, but I am of the opinion that that ideology is all wrong .This is because at this stage you are still preventing compared to when you are curing that can emergency or crises  could occur anytime. This way, you are spending less when preventing a disease compared to when you are placed on a therapeutic diet. Your diet is a bank account, good food choices are good investment. Remember that an apple a day keeps the Doctor away.

‘Health is wealth’ when an individual eats healthily, for example cost of okra and cucumbers that is in season now, it can control blood sugar compared to the cost of insulin, hospitalization or even amputation due to diabetic sour. So you don’t have to spend excessive in eating healthy as it seems. All you have to do is eat the fruits that is in season, that way you are saving cost and eating healthy, thereby preventing diseases in the long run.

So why not prevent the regrets or the statement ‘HAD I KNOWN’ and not let your situation to be like the adage that says ‘from the bitterness of disease man learns the sweetness of health’ so take the bold step of making nutrition a life style and a preventive medicine, rather than a curative medicine. Remember life does not have duplicate and you can only live once, so take care of yourself, be healthy and believe you can be successful in anything you truly want. Let’s not forget that health is the real wealth and not pieces of silver and gold. If you keep good food in your fridge, you will definitely eat good food.

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Uncontrolled diabetes has many serious consequences, including heart disease, kidney disease, blindness and other complications.

Importantly, eating the wrong foods can raise your blood sugar and insulin level.

There are several consequences one faces if diabetes is not kept in checked and some of them include heart diseases,kidney diseases, blindness amongst others.

You should know by now that eating the wrong type of foods can make your blood sugar level rise drastically as a result of increase in insulin levels which promote inflammation and increase susceptibility to diseases.

The body is supplied with macronutrients such as carbohydrates,protein and fat as major source of energy.

Of all these nutrients carbohydrates influences the level of your blood sugar level whereby they are broken down into glucose and absorbed into the bloodstream

When the same carbohydrates is consumed a lot by diabetic patient,it put their blood sugar level at a very high pace and overtime this can damage their nerves and blood vessels

When this happen,it paves way for heart ,kidney and other serious health issue in the body.

Foods Diabetic patient should Avoid

Avoid the following foods if you are suffering from Diabetes Mellitus

1. Sugar-Sweetened Beverages:
It is a wrong choice for a diabetic patient to love sugary beverages,Yes they may be enticing with their sweet taste however not all that glitters are gold.


This drinks have high carbohydrates contents ,for instance a 34ml of soda can supply up to 38 grams in the body.

However it is lesser for same amount of tea as a cup of tea contain 36 grams of carbohydrates derived purely from sugar.

Aside glucose,sweetened drinks have high content of fructose which can be linked with diabetes,Also according to study gathered not only those this drink promote diabetes development but also increases the risk of related diseases like fatty liver in the body.

In addition to the health problems listed above,these drink can cause changes in metabolic changes in the body inducing fats in the belly and increase in cholesterol and glyceride level

2. Trans Fats:
You can find trans fat in pea but butters,creamers,margarines .They are also used by bakers to extend the life of baked foods.

Trans fat produced are unhealthy especially those produced or synthesized artificially

This is because they are created from the addition of hydrogen to unstable fatty acids in other to make them more stable and balanced.

3. White Bread, Pasta and Rice:
White bread, rice and pasta are processed high carbohydrates foods.

White bread
White bread

Research as shown that eating breads and other flour-related foods increase the risk of developing type-1 and Type-2 diabetes.

4. Fruit-Flavored Yogurt:
Flavoured yoghurt are gotten from non-fat milk which is loaded with a lot of carbohydrates.

Yoghurt is not all that harmful and can be taken by diabetic patient however flavored ones does more harm than good to the body.

It is not surprising that one-cup of yoghurt contain 47 grams of sugar and nearly 81% of it energy comes from sugar.

Frozen yoghurt are not in any way better or an alternative to ice cream as many people believed,this is because you can find as much sugar or even more from the former.

5. Sweetened Breakfast Cereals:
You aren’t considering your health status if you take cereals as early morning breakfast especially a diabetic patient

Cereal foods
Cereal foods

Although health benefits are written on their boxes however we fail to pay attention to the high carbohydrates they contain.

Also they don’t contain much protein which will keep you satisfied while keeping your blood sugar in check during the day.

In conclusion ,avoid beverages,Trans fats,bread,cereals and many other high calorie foods. you are responsible for your health

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Updated:11th of February 2021

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