If you happen to know any Nigerian or even anyone who has an interest in West African cuisine, then you must have heard about the almighty Jollof rice. My West African friends would never fail to include jollof rice in their menu whenever the family came for a party or dinner, If there’s one meal that Nigerians like, it is jollof rice.
For so many people Jollof rice is not just a dish on the menu, it represents culture and tradition, and because it is rich in flavor and can be eaten on any occasion, from weddings to Christmas celebrations, it has become a Nigerian if not a West African staple.
Yes, according to my friends jollof rice is great and all that, but as a diabetic, have you sat down to think about jollof rice as a major dish, is jollof rice good for diabetics? These are the things we’ll be exploring in this article.
What is jollof rice
Jollof rice is one of the most accepted and most consumed meals in West Africa.
Yes, different parts of the continent may have their unique way of putting together this staple, however, there are basic ingredients in jollof rice that make it jollof rice. these include Rice, onions bell peppers, tomatoes, and other spices. it can serve as both a quick meal and also an expensive one, which is made with lots of vegetables and proteins
While jollof rice may be high in carbs, sodium, and possibly a lot of calories, it also contains vegetables that provide nutrients like fiber, and vitamins that are healthy for you, this means that it’s not dangerous to diabetics if eaten in moderation, and if there’s a tweak in the meal components like adding more veggies, more lean proteins, less oil, jollof rice can be said to be good and enjoyable for diabetics.
Is Jollof rice healthy?
When it comes to jollof rice and health, we may need to look at the nutrients packed in this dish, and then it’s up to you and your doctor to decide if it’s healthy or not.
A disclaimer: This article is solely for education and creating awareness, and not to replace the advice of medical professionals.
Therefore, this list includes the Nutritional components of Jollof rice
Vitamins and minerals
Vitamin C, Vitamin A, iron, magnesium, Potassium, and Vitamin B are just some of the minerals and vitamins that are packed in a serving of jollof rice, and this is greatly owed to the vegetables used in this dish. Vegetables like tomatoes, onions, bell peppers, carrots, bay leaf, and spices like ginger and garlic are added to the meal.
fiber
Yes, there may be less than 1g of fiber in a 100g serving of white rice. There are other rice options like brown rice, which contains about 1.8g of fiber, and Black rice which contains about 2.2g of dietary fiber. These other rice, accompanied with the vegetables in jollof rice can enhance its nutritional value
calories
Depending on the amount of oil (Better if none is used at all) and protein used, an average serving of jollof rice which is around 200g (one cup) of rice can contain between 300-400 calories
fat
Depending on the oil and animal proteins used, you can expect 5-15 grams of fat per serving. You benefit more if the oil and animal protein source is the good ol’ butter.
proteins
There can only be proteins in this dish if you intentionally add some. Some proteins mostly used in jollof rice include legumes such as kidney beans, or beans of your choice, and lean proteins like chicken, red meat, eggs, fish, etc. A serving with added proteins can provide 10-30g of good protein.
carbohydrates;
The major component of jollof rice is rice, and most West Africans use white rice containing little or no fiber. Rice is the main source of carbohydrates and even calories, and an average serving of this dish may contain between 50-60 grams of carbs.
Is jollof rice good for diabetics?
The shortest answer is yes, jollof rice is good for diabetics as the components of this dish include vegetables and proteins, turning it into a complex carbohydrate, hence providing you with the nutrients you need.
However, balance, portioning, and control are necessary to enjoy the meal and to avoid spikes in your blood sugar level.
If you’re still skeptical about trying this meal at gatherings or events, it’s okay to skip, mostly because you’re cautious of what was used in the recipe. However, you can always cook it on your own, and whatever you like to avoid in this fun-packed dish can be avoided, as there are alternatives.
Alternatives to jollof rice for diabetics
In the case where you still think that the components of this dish can pose a lot of risks to your health, here is a short list of other things you could use in place of rice, which is the calorie/carb culprit in your jollof rice
- buckwheat
- barley
- lentils/beans
- cauliflower rice/brown rice
- spaghetti squash
- Millets
Summing Up; How to enjoy jollof rice as a diabetic
I honestly do love jollof rice, just like my friends, and here are some of the things I do to enjoy this awesome nutritious packed meal without having to worry about my health:
I try to eat a moderate amount, an average serving of about 200g of rice is what I need, and though I don’t advise you to, sometimes I even request more, sue me.
Another way to enjoy this meal is to try other alternatives, adjust and tweak some things when making it yourself, and whatever works for you is what you should use.
Add as much variety of vegetables as available. More veggies, less rice.
Lastly, what is jollof rice without chicken? To enjoy jollof rice as a diabetic, be very intentional about the quality of protein to use in your meal, chicken breasts and legumes are a good way to go.
FAQs
What is the best rice for diabetics to eat?
The best rice for Diabetics to eat is Basmati rice, a rice with a distinct flavor and aroma that has a lower GI compared to many other rice types.
Is Nigerian Rice good for diabetics?
Yes, Nigerian rice, locally known as Abakaliki rice, is good for type 2 diabetics as the varieties have medium GI values.
