Can Diabetics Eat Sweet Foods? Advice for Africans

By: Tii Ngwachi Munghieng, MD. Medically reviewed by: Chinonso Cynthia Ukah, BNSc, RN, RM, RPHN.  

 

Sample of a healthy meal plate for Africa diabetics. Image credit

 

Highlights

• Diabetes is a long-term condition where your body struggles to regulate or balance blood sugar levels.

• Sugar on its own does not cause diabetes, but if you’re already confirmed to be diabetic, consuming much sugar can lead in the short term to loss of control of your blood sugar level and increase your risk of high blood sugar (hyperglycaemia). If not confirmed, excessive sugar consumption can cause you to gain weight in the long term, and that increases your risk of type 2 diabetes.

• Natural sugars (like those in fruits) are healthier because they come with fiber, which slows down sugar absorption.

• Processed sugars (like in sodas, cakes, and white bread) quickly raise blood sugar and contribute to weight gain.

• Carbohydrates (not just sugar) play a major role in blood sugar levels because they break down into glucose.

 

Introduction

"I can't eat this because I'm diabetic" said this elderly man as he pushed away a plate of fruits containing carrots and other nutritive foods thinking anything sweet was bad for him. Like many others, he believed having diabetes meant saying goodbye to all sweet foods. But is that really true? Not aboslutely!

Diabetes may be considered a disease of sugar but that doesn't mean you don't have to eat any food with the least sweet taste. This common misunderstanding makes people avoid healthy foods they don’t need to.

According to the International Diabetes Federation (IDF), over 24 million people in Africa have diabetes, and this number is expected to rise sharply in the coming years. [1] In addition to genetic factors, there are several environmental factors that contribute to causing diabetes in Africa. Some of these factors include urbanization, changing diets, and lower physical activity.

Understanding how sweet foods interact with diabetes can help people make better food choices while still enjoying their meals.

So, let’s clear up the confusion and find out what every African should know about diabetes and sweet foods.

 

What is Diabetes?

Diabetes is a long-term condition where your body struggles to regulate or balance blood sugar (glucose) levels. There are two main types of diabetes:

1. Type 1 Diabetes

This occurs when your body's immune system (defense system that fights germs in your body) wrongly  attacks an organ in the body called the pancreas, stopping it from producing insulin. 

Insulin is the hormone responsible for helping cells absorb glucose or sugar for energy. Without insulin, blood sugar level would rise dangerously high. People with type 1 diabetes depend on insulin injections for blood sugar control.

Related: Type 1 Diabetes Mellitus: An Explainer for Africans

2. Type 2 Diabetes

This type is far more common in Africa. [2] It develops when the body is not responding to insulin actions or does not produce enough of it. Lifestyle factors such as diet, lack of exercise, and excessive weight gain play a huge role in causing type 2 diabetes. It is often treated with diet, exercise, and medication.

Related: Type 2 Diabetes: What Africans Need to Know

 

Why are Diabetes Cases Rising in Africa?

Several factors contribute to the increase in diabetes cases especially in Africa. These factors include:

• Unhealthy diets: More people consume processed and fast foods high in sugar and unhealthy fats.

• Less physical activity: With urbanization, many Africans now lead sedentary lifestyles such as sitting long hours at the work place, watching television, using automobiles for movement, etc. compared to the traditional farming, manual labour, walking long distances or riding bicycles.

• Rising obesity rates: Excess body fat, especially around the abdomen, increases insulin resistance. [3]

• Genetic predisposition: Some African populations can easily have diabetes if there is such in their bloodline.

 

Do Sweet Foods Cause Diabetes?

No, consumption of sweet foods does not directly cause diabetes. Unfortunately, it's a common myth about diabetes. 

Important facts:

• Sugar alone does not cause diabetes, but consuming too much sugar can lead to weight gain and insulin resistace, which increases the risk of type 2 diabetes.

• Natural sugars (like those in fruits) are healthier because they come with fiber, which slows down sugar absorption.

• Processed sugars (like in sodas, cakes, and white bread) quickly raise blood sugar and contribute to weight gain.

• Carbohydrates (not just sugar) play a major role in blood sugar levels because they break down into glucose.

 

Common Sweet Foods in the African Diet

Many African foods contain natural or added sugars, but not all sugars affect blood sugar the same way. [4] We will talk about the common sweet foods in a while but knowing which ones cause rapid spikes versus those that release sugar slowly in the blood can help with better meal planning especially for people with diabetes or watching their blood sugar levels.

Types of Sugars in Common African foods

1. Natural Sugars 

Found in whole foods like fruits and unprocessed (manufactured) drinks. 

They include:

• Fruits: like bananas, mangoes, pawpaw, oranges.

• Sweeteners: Natural sweeteners such as honey and date syrup.

• Traditional drinks: Palm wine and fresh fruit juices are natural traditional drinks that contain natural sugars.

2. Starchy Carbohydrates 

 These are common foods that break down into sugars during digestion. Some examples include:

• Root crops: Yam, Coco yam, cassava, sweet potatoes

• Grains & flour-based foods: Maize (corn), millet, rice, fufu

• Plantains: Unripe (low sugar) vs. ripe (higher sugar content)

3. Processed and added sugars 

Found in modern, highly refined foods: Sodas, cakes, biscuits, white bread, refined flour-based snacks, condensed milk, sugary beverages etc.

 

Which Foods Raise Blood Sugar Fast?

This is about the Glycemic Index (GI) of foods. The glycemic index indicates how quickly a food (especially carbohydrate foods) raises your blood sugar after eating it. The higher the GI, the higher its risk of causing high blood sugar levels. [3]

• High Glycemic Index (GI) Foods 

They cause quick spikes or rapid increases in blood sugar levels. They include; processed foods with refined flour and added sugars such as white bread, cakes, and sodas.

When you eat these foods, they  are quickly absorbed, leading to energy crashes and increased hunger soon after.

• Medium GI Foods 

Some naturally sweet foods like ripe bananas, mangoes, and pawpaw raise blood sugar, but their fiber content helps slow the spike. They have a moderate impact on blood sugar levels. Starchy foods like yams and plantains have a moderate effect on blood sugar levels as well, especially when eaten alone and in moderation.

• Low GI Foods 

They have a slower and steady release of sugar in blood. Whole, unprocessed starchy foods like yam, plantain, and cassava provide slower blood sugar increases when paired with fiber, protein, or healthy fats. Eating yam with a larger quantity of vegetables, beans, or fish can help control blood sugar better than eating it alone.

 

How Cooking Methods Affect the GI of Foods

Many African diets are rich in carbohydrates. The way food is prepared or cooked can make a big difference in how it affects blood sugar:

• Boiled yam or plantain is better than fried versions because frying adds unhealthy fats.

• Eating whole grains (like millet, sorghum, and brown rice) is better than processed white flour or white rice. The whole grains contain fibres which slow down the rapid release of sugar in the blood.

• Fermented foods like pap may have a lower glycemic impact than regular maize meals.

 

Best and Worst Sweet Foods for Diabetics

The glycemic index measures how fast a food raises blood sugar. People with diabetes should focus on low to moderate GI foods. [5]

Best choices:

• Low-GI fruits and vegetables (oranges, apples, berries, avocados, carrots).

• Whole grains (millet, sorghum, brown rice).

• Legumes (beans, lentils).

• Nuts (Cashew, Peanuts)

Worst choices:

• Processed sugary drinks and pastries.

• White bread, white rice.

• High-sugar tropical fruits in excess (mangoes, pineapples).

 

Healthy Ways to Eat Sweet Foods without Worsening Your Diabetes

A diabetes-friendly diet does not mean cutting out sweet foods entirely. Instead, focus on balance and moderation:

• Portion control: Follow the 80/20 rule that is; 80% of your meals should be whole, unprocessed foods, while 20% can include occasional treats.

• Pair carbohydrate-rich foods  with fiber and protein: Eating fruits with nuts or yam with beans helps slow sugar absorption.

• Healthy swaps:

White rice → Brown rice

Soft drinks → Unsweetened hibiscus tea (zobo)

White bread → Whole wheat or sourdough bread

 

Practical Tips for Blood Sugar Control

To control your blood sugar levels effectively, the following practical steps may be helpful:

1. Combine fiber and protein: Eating whole grains, legumes, or lean protein with carbohydrates slows down sugar absorption.

2. Watch portion sizes: Even healthy carbohydrates can raise blood sugar if consumed in excess.

3. Read food labels: Many packaged foods contain hidden sugars.

4. Choose whole foods: Traditional African grains like millet and sorghum are better than processed flours. Whole yams, brown rice, or plantains are better than white bread and sugary snacks.

5. Exercise regularly: Walking, dancing, or playing sports improves insulin sensitivity and controls blood sugar.

 

Watch related video below: What to Eat (Diabetes series)

 

FAQs about diabetes and sugar

Q1: Can I eat fruits if I have diabetes?

Yes, but choose fruits with a lower glycemic index, such as apples, oranges, and berries, and eat them in moderation.

Q2: What is the safest sweetener for diabetics?

Stevia, dates, and monk fruit are good natural alternatives to refined sugar.

Q3: Can a diabetic take honey 

Yes, It's OK to take honey if you have diabetes. But you should consume it in moderation and avoid the ones with additional sweetners.

Q4: How can I get sugar out of my system fast?

Drink more water. Water helps your kidneys to filter out excess sugar through urine. So the more water you drink, the more urine you'll produce, which flushes out sugar from your body.

 

Conclusion

The control of diabetes is not only about avoiding sugar; it’s about a healthy lifestyle. Eating balanced meals, controlling portions, and staying active can help manage or prevent diabetes. Africans with diabetes do not need to fear all sweet foods. Understanding their effects and making informed choices is the key to good health and better control of diabetes.

 

References:

1. International Diabetes Federation.IDF-Atlas-Factsheet-2025_AFR.pdf [Internet]. [Cited 2025 Apr 1]. Available from here.

2. World Health Organization (WHO). Diabetes Fact Sheet [Internet]. 14 November 2024.  [Cited 2025 Apr 1]. Available from here.

3. Harvard School of Public Health. The Nutrition source. Carbohydrates and Blood Sugar. [Internet, n.d.]. [Cited 2025 Apr 1]. Available from here 

4. Tan SY, Hack C, Yu C, Rennick I, Ohanian J, Dezan M, Mott N, Manibo R, Tucker RM. Alterations in sweet taste function in adults with diabetes mellitus: a systematic review and potential implications. Crit Rev Food Sci Nutr. 2023;63(16):2613-2625. doi: 10.1080/10408398.2021.2015282. Available from here

5. Livesey G, Taylor R, Livesey H, Liu S. Is there a dose-response relation of dietary glycemic load to risk of type 2 diabetes? Meta-analysis of prospective cohort studies. Am J Clin Nutr. 2013 Mar;97(3):584-96. doi: 10.3945/ajcn.112.041467. Available from here.

 

Watch related video below: The Healthy Eating Plate (African version) – Diabetes series

 

 

Published: April  14, 2025

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