Most people with diabetes are told: “Cut out all carbs.” But here’s the truth — the right carbs, eaten the right way, can actually help you control blood sugar.And yes — that includes African staples like fufu, plantains, and rice.
Stay with me, because I’ll show you a simple traffic light system to know which carbs to avoid, which to limit, and which to enjoy daily.
The Real Problem
Carbs do turn into sugar in the blood — that’s why they get the blame for diabetes. But here’s the reality: traditional diets in Africa, Asia, and South America have always included carbs like millet, cassava, and rice — and there wasn’t a diabetes crisis.
The real issue? Refined and processed carbs eaten too often in the wrong combinations.
👉 And here’s something most people don’t realize: the same insulin resistance that makes carbs dangerous also drives high blood pressure.
I just did a full video on this — I’ll link it here and in the description.
Traffic Light Overview
To make it simple, I use the Traffic Light System:
🔴 Red carbs – avoid
🟡 Yellow carbs – eat carefully
🟢 Green carbs – enjoy daily
Red Carbs
These spike blood sugar instantly. Examples: white bread, white pasta, poundo yam flour, cakes, biscuits, sugary cereals, starch powders.
Refined sugar is even worse — it drives insulin resistance, fatty liver, and endless cravings.
If it comes from a packet or is made from flour — it’s usually a red light.
Yellow Carbs
These are natural but need caution: brown rice, millet, plantains, sweet potatoes, corn, bananas, mangoes, pineapples.
Tips to enjoy them safely:
✅ Pair with protein & fibre
✅ Eat carbs last in your meal
✅ Never snack on carbs alone
✅ Avoid carbs late at night
For fruits — choose lower-sugar options like berries, apples, guava, or papaya, and always eat them whole.
Green Carbs
These are your safe, daily carbs: vegetables like spinach, okra, cabbage, bitter leaf, broccoli — and legumes like beans, lentils, chickpeas, black-eyed peas.
They’re high in fibre, slow-digesting, and protect your blood sugar.
How You Eat Matters
Even healthy carbs can backfire if eaten the wrong way.
✅ No constant snacking
✅ Combine carbs with protein, fibre, and fat
✅ Take a 10-min walk after meals
So, do you need to cut all carbs? No. You just need to know your reds, yellows, and greens — and eat them the right way.
💬 Comment “CARBS” if you’d like my free Traffic Light Carb Guide.
📺 And if you also struggle with high blood pressure, don’t miss my last video on Lowering Blood Pressure Naturally — it connects perfectly with today’s topic.
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