Living with diabetes or prediabetes doesn’t mean you have to give up the meals you love. At Ayosifam Integrated Service, we believe in supporting healthier food choices, one meal at a time. The secret isn’t just what you eat—it’s about how much, how often, and how you combine your foods to keep your blood sugar steady.
To help you navigate your journey, we’ve put together this essential guide on how to use our wellness flours effectively.
The Golden Rules of “Swallow” Success
Before we dive into the specific flours, keep these four general rules in mind to keep your glucose levels in check:
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Portion Control is Key: Even healthy flours can raise blood sugar if eaten in excess. Aim for smaller swallow portions than you usually would.
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Never Eat Swallow Alone: Always pair your meal with vegetable-based soups (like okra, ewedu, or ogbono) and lean protein (fish, chicken, turkey, or eggs).
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Timing Matters: Avoid eating swallow late at night. These meals are best enjoyed during breakfast or lunch.
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Rotate Your Flours: Variety is the spice of life—and health! Avoid eating the same flour every single day.
Your Flour-by-Flour Breakdown
1. Sweet Potato Flour (The All-Rounder)
Best for: Daily or frequent use.
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Why it helps: It’s high in fiber, supports gut health, and ensures a slower release of glucose into your system.
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Frequency: 3–4 times per week.
2. Unripe Plantain Flour (The Diabetic Favorite)
Best for: Active blood sugar management.
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Why it helps: It has a low glycemic index and provides sustained energy throughout the day.
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Frequency: 2–3 times per week.
3. Sorghum Flour (The Heart Helper)
Best for: Heart health and digestion.
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Why it helps: Rich in antioxidants and fiber, it supports cholesterol and blood pressure management.
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Frequency: 2–3 times per week.
4. Rice Flour (Use with Caution)
Best for: Occasional variety.
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Why caution is needed: It has a higher glycemic index and can spike blood sugar if you aren’t careful.
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Safety Tip: Eat very small portions, early in the day, and always with plenty of vegetables.
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Frequency: Only 1–2 times per week.
A Sample Weekly Rotation
Not sure how to start? Follow this simple weekly plan to keep your meals diverse and balanced:
Day |
Recommended Flour |
Monday |
Sweet Potato |
Tuesday |
Plantain Flour |
Wednesday |
Sorghum |
Thursday |
Sweet Potato |
Friday |
Plantain Flour |
Saturday |
Rice Flour (Small portion) |
Sunday |
Any (Moderate portion) |
Final Healthy Habits
To get the most out of your wellness journey, remember to drink plenty of water, stay physically active, and monitor your blood sugar regularly. Every body responds differently, so pay attention to what works best for you.
Note: This guide is for food education only and does not replace professional medical advice. Always follow the recommendations of your doctor or dietitian.
