01Who this is for
This is for people living with type 2 diabetes, prediabetes or gestational diabetes, and for people with a family history who want to lower their risk.
We work alongside your doctor and your medication. Nutrition guidance supports medical care and does not replace it.
02How we build your plan
- Consultation. We review your blood sugar results, medication, routine, work hours and budget.
- Your plan. A meal plan with clear portions, meal timing and swaps built around local foods.
- Follow-up. We review your readings and how the plan feels in real life, then adjust it.
Your plan is guided by a qualified Nutritionist and Dietitian. Read about our practice.
03Eating with diabetes using Kenyan foods
These are general principles many people find a useful starting point:
- Measure your starch. Ugali, rice, chapati, githeri and sweet potatoes can stay, in a measured portion rather than a heaped plate.
- Fill half the plate with vegetables. Sukuma wiki, cabbage, managu, spinach and kachumbari add fibre and fill you up.
- Pair carbohydrates with protein. Beans, ndengu, eggs, fish or lean meat alongside starch tends to give a steadier rise in blood sugar.
- Choose slower-digesting carbohydrates. Whole-grain or mixed-grain ugali, githeri, ndengu and arrowroots are often better than refined white options.
- Watch sweet drinks. Soda, juice and heavily sweetened chai raise blood sugar quickly. Water and unsweetened tea are safer choices.
- Keep meal times regular. Long gaps followed by large meals make levels harder to manage. Ask your doctor if your medication affects timing.
This is general information, not a personal plan. What suits you depends on your health, goals and routine.
04What to expect
Many people see steadier readings and more energy once portions and meal timing settle, but results depend on your health, medication and how closely the plan fits your life. We do not promise a cure or a set number.
Read our medical disclaimer for how to use the information on this site.
05Common questions
Can I still eat ugali if I have diabetes?
Usually yes. The portion, what goes with it and how often you eat it matter more than cutting it out. We help you find a portion that suits you.
Do I need to stop my medication if I follow a diet plan?
No. Never change or stop diabetes medication without your doctor. Nutrition guidance is meant to work alongside it.
Can you help with prediabetes?
Yes. Prediabetes is a good time to act, and changes in eating and activity can lower the risk of progressing to type 2 diabetes.
Is gestational diabetes covered?
Yes, we support women with gestational diabetes with plans that protect both mother and baby, alongside the antenatal care team.
Are healthy diabetic foods expensive?
They do not have to be. Beans, ndengu, eggs, omena, seasonal vegetables and whole grains are affordable and work well.
Where are you based and when are you open?
In person in Nairobi, Kenya. Online worldwide. Monday to Friday 8AM to 6PM, Saturday 9AM to 2PM (East Africa Time), closed on Sunday.
06Book a consultation
Create a free account and choose a time that suits you, or log in if you already have one. You can also reach us at support@nourivalink.com or +254 798 440 283.
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