Diabetes Shoppe: Your Partners in
Diabetes Care
African Americans & Diabetes
What is the problem?
Almost one fifth of African Americans have diabetes. Diabetes is three to four
times as common in blacks as in whites. African-Americans are also twice as
likely to suffer from high blood pressure as whites and have a higher incidence
of heart disease and stroke. The incidence of colo-rectal cancer also takes a
toll in the African-American community. All of these diseases are linked to
diets high in fat.
What is the solution?
Fortunately, these conditions can be prevented or improved with weight loss and
a diet that is low in fat. The less you weigh, the less likely you are to suffer
the complications of these diseases. Sometimes a loss of just five to 20 pounds
can make a big improvement in your health. Healthy food choices are the place to
start.
What should I eat?
You can lose weight and still eat many of your favorite foods. You just need to
change your methods of preparation. For example, greens are an excellent low-fat
food, as long as you do not load them with fat. Fat has twice as many calories
as carbohydrates or proteins. Chicken, catfish, sweet potatoes, okra, corn and
dried beans are nutritional and can be prepared with little or no added fat. If
you miss the smoked meat taste of ham hocks or salt pork, try using a little
smoke turkey instead. Find ways to prepare foods without deep frying them.
Eating the African Way
The traditional African ways of eating are generally healthier than the
high-fat, excessively high-protein diets of Americans. Meat is more often a
flavoring agent, not the main course. Starches like corn, rice and other grains
are usually the largest part of the meal. Seasonal fruits and vegetables are
added for variety. Although Africans have an occasional sweet dish, desserts are
almost unknown. the more your diet resembles the patterns of your ancestors, the
healthier you are likely to be.
Where can I find recipes for low-fat cooking?
Look for basic low-fat cookbooks at Big C Discount Drugs,
your local book store or public library. The Black Family Dinner Quilt
Cookbook, by Dorothy Height and the National Council of Negro Women, Inc.,
is a good source for specific ethnic recipes. The Expanded Food and Nutrition
Education Program (EFNEP) or your local university extension office may also be
able to provide recipes adapted to traditional tastes.
