Can a Diabetic Patient Eat Egusi Soup?
Introduction
When it comes to managing diabetes, food choices are one of the biggest challenges. In Nigeria, soups form the backbone of most traditional meals, especially when paired with swallows like pounded yam, eba, semovita, or fufu. One of the most beloved of these soups is egusi soup — made from ground melon seeds, vegetables, palm oil, meat, fish, and sometimes thickened with locust beans or crayfish.
But for a diabetic patient, the big question arises: “Can I eat egusi soup without spiking my blood sugar?”
The answer is not a simple yes or no. Egusi soup has nutritional benefits but also hidden risks depending on how it is prepared and paired. In this post, we’ll break down:
The nutrition profile of egusi soup.
How egusi affects blood sugar and insulin sensitivity.
The role of swallows and accompaniments.
How to make egusi soup more diabetes-friendly.
FAQs about egusi and diabetes.
By the end, you’ll know exactly how to enjoy egusi soup safely as part of a diabetes-friendly Nigerian diet.
Nutritional Profile of Egusi
Egusi (melon seeds) is naturally rich in:
Healthy fats (mainly polyunsaturated and monounsaturated fats).
Plant-based protein (good for satiety and muscle repair).
Fiber (aids digestion and slows glucose release).
Micronutrients like magnesium, potassium, calcium, zinc, and iron.
A standard serving (100g raw seeds) provides about:
47g fat (majorly good fats).
17g protein.
11g carbohydrates (net carbs are lower because of fiber).
This shows that egusi itself is not high in carbs, which makes it better than high-carb foods like rice or yam in terms of blood sugar control.
However, the story changes when we look at how Nigerians actually cook and eat egusi soup.
How Egusi Soup Affects Blood Sugar
Palm Oil Content
Egusi soup is usually prepared with plenty of palm oil. While palm oil is not directly high in carbs, excessive use increases calories and fat load. This can lead to weight gain and insulin resistance, which worsen diabetes.Accompaniments (Swallow)
This is the real culprit. Egusi itself is not bad, but when paired with pounded yam, eba, semovita, amala, or fufu, the carb load becomes dangerously high. These swallows digest into glucose quickly, causing blood sugar spikes.
For instance:
A big wrap of pounded yam (200g) has almost 60–70g carbs.
Eba (from garri) is very high on the glycemic index and raises sugar quickly.
Semovita is also refined and raises glucose fast.
Hidden Additives
Seasoning cubes, excess salt, or fatty meats increase blood pressure and cholesterol risks, which many diabetics already struggle with.Vegetable Content
Some people cook egusi with very little vegetables, but when prepared with ugu, spinach, or bitterleaf, the fiber helps slow glucose absorption.
The Safe Way for Diabetics to Eat Egusi Soup
So, can diabetics eat egusi soup? Yes — but with conditions.
Here are diabetes-friendly adjustments:
Control the swallow
Swap high-carb swallows with low-carb options:
- Yellow Coconut Poundo
Oat swallow
Almond flour swallow
Brown rice swallow (in very small portion)
Use less palm oil
Keep palm oil moderate. A little is healthy, but avoid drowning the soup in oil.Add more vegetables
Load the soup with ugu, spinach, kale, or bitterleaf. They add fiber, antioxidants, and slow down blood sugar rise.Choose lean proteins
Instead of fatty red meat, go for:
Fish (mackerel, tilapia, catfish)
Chicken (without skin)
Goat meat (moderate)
Snails or turkey
Note: You can only eat this protein in the day not at night.
Portion control
Diabetics can eat egusi soup, but the portion of swallow must be small. Instead of a full wrap, half it and increase vegetables + protein to fill the plate.Spice and flavor wisely
Reduce seasoning cubes, add local spices like locust beans (iru), crayfish, ginger, garlic, and turmeric which have anti-inflammatory properties.
Egusi Soup and Weight Management
Another point to consider is weight. Many diabetics are overweight, and calorie-dense foods worsen the situation. Egusi soup is calorie-heavy, so eating it frequently in large portions can stall weight loss and worsen insulin resistance.
The best strategy is to:
Eat it in moderation.
Cook it light with vegetables.
Pair it with low-carb swallow.
Avoid eating late at night.
FAQs About Egusi and Diabetes
1. Is egusi soup high in sugar?
No. Egusi itself is low in carbohydrates. The danger comes from the swallow (pounded yam, eba, semovita) eaten with it.
2. Can I eat egusi without swallow?
Yes. Egusi soup can be enjoyed with vegetable salad, grilled fish, or even a small portion of brown rice.
3. How often can a diabetic eat egusi soup?
It can be eaten 1–2 times a week in moderation, provided it is cooked with less oil, more vegetables, and eaten with a low-carb swallow.
4. Is palm oil in egusi harmful to diabetics?
Palm oil is not bad in small amounts because it contains Vitamin A and antioxidants. But too much increases calories and can worsen cholesterol.
5. What’s the best swallow for egusi if I have diabetes?
- Yellow Coconut Poundo
Oat swallow
Almond flour swallow
Almond flour swallow
These have a lower glycemic impact compared to pounded yam, eba, or semo.
6. Can egusi help with diabetes?
Egusi is rich in magnesium and healthy fats, which may improve insulin sensitivity. However, overconsumption or pairing with high-carb foods cancels out the benefit.
Conclusion
Egusi soup is not forbidden for diabetics — but it must be eaten the smart way. The real danger lies not in egusi itself but in what you combine it with and how much you eat.
By preparing egusi with less oil, more vegetables, lean protein, and pairing it with low-carb swallows, diabetics can enjoy this beloved Nigerian delicacy without sacrificing their blood sugar control.
At Addys Diabetes Health Foundation, we understand that managing diabetes in Nigeria is not about abandoning your favorite meals — it’s about learning how to eat them wisely.
That’s why in our 10 Weeks Diabetes Reversal Program, we don’t just give you random meal plans. We teach you:
How to prepare Nigerian soups (like egusi, okra, ogbono, etc.) in a diabetes-friendly way.
How to swap swallows and carbs without feeling deprived.
How to balance traditional foods with holistic strategies to lower blood sugar naturally.
👉 Ready to enjoy your favorite meals while reversing diabetes?
Join our 10 Weeks Diabetes Reversal Program today and take control of your health the smart way.
