The Dietitian

The Dietitian 🌱Personalised nutrition
🌱Using diet to help you balance your blood sugar and improve your weight.

Low BP? Be Careful with Beetroot!Beetroot is famous for its ability to lower blood pressure, which can be a huge benefit...
15/12/2025

Low BP? Be Careful with Beetroot!

Beetroot is famous for its ability to lower blood pressure, which can be a huge benefit for many people. But if your blood pressure is already on the lower side, this effect might not always be helpful.

Beetroot works by relaxing and widening blood vessels, improving blood flow. While this helps people with high blood pressure, it can sometimes cause blood pressure to drop too low, leading to dizziness, light-headedness, or fatigue.

You may want to avoid or limit beetroot if you:

👉🏽Have naturally low blood pressure

👉🏽Frequently feel dizzy, faint, or weak

👉🏽Take medications that lower blood pressure, as beetroot may increase their effects (work with your doctor to monitor your blood pressure regularly to adjust your medication as appropriate)

🎯Just because something is healthy for many doesn’t mean it’s right for you. Moderation and awareness are key.

Remember, foods like beetroot can help improve your health, but only when used appropriately.

👉🏽Tag someone who drinks beetroot juice regularly, they need to see this!

If you’re looking for a natural way to support healthy blood pressure, beetroot is often at the top of the list.Beetroot...
15/12/2025

If you’re looking for a natural way to support healthy blood pressure, beetroot is often at the top of the list.

Beetroot is rich in natural nitrates, which your body converts into nitric oxide. This helps your blood vessels relax and widen, improving circulation and reducing pressure on your heart.

When enjoyed regularly and in moderation, beetroot may lower your blood pressure levels, improve your blood flow and boost your overall heart health.

Studies suggest drinking between 70–250ml of beetroot juice daily to reap its BP lowering benefits. It’s better to start with small amounts , observe how your body tolerates, before you increase the juice portion.

You can also add beetroot to salads, meals or smoothies as part of a heart-friendly diet.

Moderation is key, beetroot works best as part of a healthy diet, and it’s not a treatment on its own.

⚠️ Caution: Eating beetroot is safe for most people, but you should limit or avoid it if:

1. You take blood pressure-lowering medication, check with your doctor first.

2. You have certain health conditions that could worsen with regular beetroot consumption.

👉Watch out for the next post in this beetroot series to learn who should be careful with beetroot and why.

07/12/2025

Nutrition 101: Can You Get All 5 Right?🤔

Test your knowledge on essential nutrients that support energy, brain function, and overall wellness.

06/12/2025

Fiber-rich moi-moi combo: This is one of the healthy ways you can enjoy moi-moi and still balance your blood sugar levels.

Thanks Dr Jamila Lawal for creating this video.

Healthy eating does not have to be boring. You can eat delicious and colourful meals and still achieve your health goals.

Your skin has a way of sending warning sign, and dark patches on the neck or armpits are one of them.These patches, know...
03/12/2025

Your skin has a way of sending warning sign, and dark patches on the neck or armpits are one of them.

These patches, known as acanthosis nigricans, look dark, dry, or velvety. They often show up on the neck, armpits, or groin. The patches themselves aren’t usually harmful, but they can be a clue that something deeper is going on.

Acanthosis nigricans is more common in people who have:

👉🏽Obesity
👉🏽Insulin resistance or type 2 diabetes
👉🏽Hormone-related conditions like PCOS or an underactive thyroid
👉🏽Certain medications, such as steroids or birth control

And in rare cases, it can be linked to cancer.

If you notice these dark patches, it’s important to talk to your doctor and ask for further checks. The treatment depends on the cause:

✅ If it’s related to weight, losing weight may help the patches fade.

✅ If it’s linked to insulin resistance or diabetes, improving blood sugar control can help manage it.

Remember to check your skin regularly, it can reveal early signs of what’s happening inside your body.

📸 source: PCDS .org

24/11/2025

Before you stop your diabetes medication, watch this!

No matter what happened yesterday, today is a fresh opportunity to make nourishing choices, move your body, and take car...
24/11/2025

No matter what happened yesterday, today is a fresh opportunity to make nourishing choices, move your body, and take care of yourself.

Small, consistent steps lead to lasting wellness. So, keep showing up, one day at a time.

23/11/2025

Ep. 004: Two truths and one lie game - Nutrition version 😎

👉🏽How many did you get right?

Round 1

1) Eating late doesn’t automatically cause weight gain (Lie): but doing it consistently, especially with large meals, can contribute to weight gain, poor sleep, and acid reflux.

2) Eggs are a good source of protein (true) : they provide high-quality protein and essential nutrients.

3) You need fats to stay healthy (True): healthy fats support brain function, hormones, and vitamin absorption.

Round 2

1) Protein builds your muscles (True): your body uses protein to repair and grow muscle tissues.

2) Beans have no fibre (Lie): beans are actually rich in fibre and great for digestion.

3) Zobo drink is usually better than soft drinks (True): This is true if the zobo drink is unsweetened or lightly sweetened with natural sweeteners making it lower in sugar and calories. Zobo drink is also a good source of antioxidants. However, adding a lot of sugar turns it into a high-calorie drink similar to soft drinks.

Round 3

1) Eating lots of fruits is the best way to lose weight (Lie): fruit is healthy but still contains natural sugars. A balanced diet, not excess fruit alone, is essential for effective weight loss.

2) Fried plantain should be eaten in moderation (True): fried foods are high in calories and can increase trans fat intake, which raises your risk of heart disease.

3) Vegetables are rich in vitamins and minerals (True): they support overall health and disease prevention.

A Simple Guide to Plating Your Yam Pottage (Asaro) for Better Blood Sugar BalanceIf you usually serve a large portion of...
22/11/2025

A Simple Guide to Plating Your Yam Pottage (Asaro) for Better Blood Sugar Balance

If you usually serve a large portion of yam pottage alongside your protein (see photo A), here’s an easier, more balanced way to enjoy the same meal without the blood sugar spike.

What to do instead:

✅Reduce the portion of yam pottage

✅ Add plenty of vegetables

✅ Include healthy fats (like the (melon seed) egusi in the vegetable soup)

✅ Serve with fish in pepper sauce or any protein of your choice (see photo B )

🎯You can adjust the amount of yam pottage based on what helps you stay within your blood sugar target.

This combination lets you enjoy your favourite yam pottage while keeping your blood sugar steadier.

Give it a try and let us know how it goes!👌

Notes:

1) This tip also works beautifully for yam & beans pottage, plantain pottage, and sweet potato pottage.

2) These food photos are styled to look like the everyday meals you’d serve yourself at home, nothing too fancy or unrealistic. Just simple, delicious plates that feel familiar and affordable.

Hope you find them relatable.

7 Habits That Are Quietly Harming Your Health1. Inconsistent sleepWhen you don’t sleep enough or keep changing your slee...
21/11/2025

7 Habits That Are Quietly Harming Your Health

1. Inconsistent sleep

When you don’t sleep enough or keep changing your sleep schedule, your body struggles to recover. This can lower your energy, weaken your immunity, and make it harder to stay focused during the day.

2. Prolonged Sitting

Sitting for most of the day slows your circulation and metabolism. Over time, this can raise your risk of weight gain, heart issues, stiff joints, and back or neck pain.

3. Emotional eating

Eating to cope with stress, sadness, or boredom can confuse your body’s natural hunger signals. This often leads to overeating, unstable energy levels, and digestive discomfort.

4. Ongoing stress

When stress becomes a daily habit, it keeps your body in “alert mode.” This affects your hormones, sleep, appetite, and even your mood. It can also increase inflammation in the body.

Continued in the comment section below 👇🏽

20/11/2025

Before you buy into herbs claiming to cure or reverse Type 1 diabetes, here’s what you need to know. Watch to learn more.

You can still enjoy yam while working on better blood sugar control.Yam is high in carbs, yes, but that doesn’t mean it’...
17/11/2025

You can still enjoy yam while working on better blood sugar control.

Yam is high in carbs, yes, but that doesn’t mean it’s off-limits. You can still enjoy it as part of a balanced meal that helps keep your blood sugar steady.

The main thing to watch is portion size. Big portions of yam mean a lot of carbs at once, which can push your blood sugar up. And adding sugar to yam? That shoots it up even more.

A simple fix is to go for smaller portions and pair your yam with foods that help slow down how fast sugar enters your bloodstream. Think fiber, protein, and healthy fats.

So next time you want yam, instead of having four big slices, try one or two smaller slices.

Enjoy it with a big serving of vegetable soup or garden egg sauce with your choice of protein. You can also pair it with scrambled eggs with mixed veggies.

You don’t have to give up your local foods, just balance them in a way that supports your health.

Give this portion swap a try and see how your blood sugar responds. You’ve got this.💪🏽

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