4 Ways To Follow The Caribbean Diet For Better Blood Glucose

The Caribbean diet is diverse with various ethnic dishes for good health.

It can help to balance blood glucose (blood sugars), prevent complications from diabetes, and improve overall health.

Continue reading to learn more about how you can follow the Caribbean diet for improved blood glucose.

Contrary to many beliefs, the Caribbean diet can help prevent diabetes mellitus, prevent hypertension, strokes, common complications of diabetes, and even certain cancers.

Research shows that adding more plant-based food can help to lower blood glucose and reduce its complications.

Learn how to follow the principles of the Caribbean diet for better blood glucose control.

1. Increase intake of vegetables and fruits

The PAHO and Caribbean Food & Nutrition Institute (CFNI) encourage the intake of complex high fiber carbohydrate foods daily. Fruits, vegetables, whole grains, and legumes make up the majority of this food group (1). Some popular options are mango, pineapple, callaloo, dasheen leaves, spinach, and ground provisions - pumpkin, yams, taro root, lentils, and chickpeas.

For better blood sugar opt ½ plate of non-starchy vegetables and 1-2 servings of starchy vegetables. While fruits are discouraged for diabetes, pairing them with fat and protein is the best way to go.

How many servings of fruits and vegetables do we need daily?

It is encouraged to eat 2-3 cups of vegetables and 1.5 - 2 cups of fruits daily to get the recommended daily fiber.

2. Swap in high-fiber staples

The foundation of the Caribbean diet is part of the six food groups. Staples - which include starchy vegetables, ground provisions, oats, corn, rice, and whole grains - can be enjoyed at each meal. As a reminder, the fiber in these foods is responsible for slowing down digestion and absorption of glucose to prevent blood glucose spikes. As a note of caution, we want to be mindful of the portion size, since excess carbohydrates can raise blood glucose (sugar) too high. And we recommend pairing our staples with lean proteins and healthy fats to create a balanced satisfying meal.

3. Don’t Forget to Add Healthy Fats

The traditional Caribbean dishes are often prepared with oils, animal products, butter, and fats. Butter, animal products, and plant-based oils contain polyunsaturated fats. Polyunsaturated fats consist of omega-3 and omega-6 fatty acids, important for cell growth and brain function.

However, overconsumption of polyunsaturated fats may lead to chronic inflammation - the root cause of obesity, diabetes, and heart disease (2). It is encouraged to include healthy, unsaturated fats, like nuts, seeds, fish, and avocado. These unsaturated fats are rich in monounsaturated fats, which may lower (LDL) bad cholesterol and reduce the risk of heart disease. (3)

While unsaturated fats are considered healthy, this does not suggest over-indulged. It is best to stick to 1 serving. That looks like 3 oz of fish, ¼ cup of nuts, and ⅓ of zaboca aka avocado pear.

4. Choose plant-based protein

The traditional Caribbean diet pattern largely focuses on plant-based foods. These are low in unsaturated fats, and legumes - beans, peas, lentils, split peas, nuts-peanuts, and cashews, are presented in many dishes. Having plant-based proteins together with veggies and staples can boost the fiber profile of these meals. Also, proteins help to slow digestion for better blood sugar control. (4)

The Bottom Line

Diet-related illnesses are on the raise among the Caribbean diaspora community. The cultural diet is misrepresented in mainstream American media and lacks education, it is deemed as “bad” and causes illnesses.

However, the Caribbean diet and its cultural foods can allow one to have a better blood glucose profile by simply adding more high-fiber options, lean proteins, and healthy fats, as well as choosing appropriate portion sizes. Balancing your blood sugars doesn’t have to be restrictive on a Caribbean traditional diet.

Reference:

https://iris.paho.org/handle/10665.2/34123
Innes JK, Calder PC. Omega-6 fatty acids and inflammation. Prostaglandins Leukot Essent Fatty Acids. 2018;132:41-48. doi:10.1016/j.plefa.2018.03.004
Grundy SM. Monounsaturated fatty acids and cholesterol metabolism: implications for dietary recommendations. J Nutr. 1989;119(4):529-533. doi:10.1093/jn/119.4.529
McMacken M, Shah S. A plant-based diet for the prevention and treatment of type 2 diabetes. J Geriatr Cardiol. 2017;14(5):342-354. doi:10.11909/j.issn.1671-5411.2017.05.009