5 Nigerian foods that can cause diabetes if you're not careful

Diabetes is no joke in Nigeria. In 2024, the International Diabetes Federation (IDF) reported that over 2.5 million Nigerians are living with diabetes, and many don’t even know it. Our diet is to blame. Some of the foods we enjoy daily are loaded with refined carbs, excess sugar, and unhealthy fats that spike blood sugar levels over time.

So, let’s talk about five Nigerian meals that, if eaten too frequently or in the wrong way, could increase your risk of diabetes. 

1. White yam and egg sauce

This one hurts, I know. But let’s not deceive ourselves. White yam is a high glycemic food, meaning it raises your blood sugar fast and doesn’t keep you full for long. And let’s face it, we don’t exactly do small portions. One person can eat half a tuber of yam in one sitting, which is a lot of starch in the body.

Eggs on their own are a good source of protein, but the sauce we pair them with usually contains a lot of oil, seasoning cubes, and salt. So the final combo may be delicious, but it’s heavy, and it spikes blood sugar more than we think, especially when there’s no fibre or vegetables on the plate to help slow things down.

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2. Bread and tea

This is the ultimate “go-to” breakfast for students, workers, and everyone who needs something quick before running out the door. But most of the bread we eat in Nigeria, especially that soft, stretchy, sweet Agege bread, is made from refined flour and sugar. Basically, it’s a fast track to a blood sugar spike.

Now pair that bread with a hot cup of tea, and if we’re being honest, many of us don’t stop at one spoonful of sugar. Some people even add milk and sweeteners. Many people don’t realise that just two slices of bread with a sugary drink can cause a rapid glucose spike, forcing the pancreas to work overtime. This, in turn, leads to insulin resistance, a major cause of type 2 diabetes.

3. Akara and pap

Akara and pap is one of those meals that just feel like home. There’s nothing like the smell of hot akara frying on a Saturday morning. Pair it with creamy, smooth pap and you’ve got a full meal. Everything feels perfect until you understand what’s really going on inside your body.

Pap, or akamu, is made from fermented corn, which is a high-carb food. On its own, pap raises blood sugar quite fast because it digests quickly. It’s eaten in large portions, too. As for akara, yes, it’s made from beans, which are great for you, but once you deep-fry them, especially in reused oil or palm oil that’s too hot, it becomes a heavy, oily addition to an already carb-heavy meal. Not the best start to the day if you’re trying to avoid diabetes.

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4. Dodo and egg

Dodo and egg? Delicious! There’s hardly any Nigerian who doesn’t love this combo. The sweet caramelised plantain slices, perfectly golden from the frying pan, served with well-fried eggs that are either fluffy or scrambled with pepper and onions. Chef’s kiss!

But ripe plantain is naturally sweet, meaning it already contains sugar. When you then fry it, you’re adding oil and calories on top of sugar.

The eggs, like we said, aren’t the problem. It’s how we cook them and what we cook them with. Most people use a lot of oil, seasoning cubes, or fry both plantain and egg in the same pan full of oil. This kind of food, though delicious, quickly becomes a double threat. Sugar from the plantain and fat from the oil aren’t great for someone trying to keep their blood sugar stable.

5. Cereal and milk

Many popular Nigerian cereals like cornflakes, Golden Morn, and Coco Pops are highly processed and packed with added sugar. You pour a mountain of cereal into a bowl, drown it in full cream milk, and even when the cereal itself is sweet, you add several teaspoons of sugar to make it more enjoyable. Don’t lie, you know you do.

Why is it risky? Highly processed cereals shoot up your blood sugar fast and don’t keep you full for long. Over time, this kind of breakfast contributes to insulin resistance, which triggers diabetes.

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You don’t have to completely abandon these foods. It’s okay to enjoy them sometimes. But, if diabetes runs in your family, or you’re trying to avoid long-term health issues, be mindful of how often you eat these meals, how you prepare them, and what you pair them with.

Drink more water, move your body, and don’t forget your fruits and veggies.