Not sure how much of your favourite foods to eat? We asked dietician Cheryl Meyer to explain South African portion sizes for us.
South African portion sizes
Can anyone tell me about madumbis for diabetics – good or bad for us, and how much can we eat?”
Madumbis, amadumbe, African potato or taro – call them what you will, they are delicious! They have a rich, nutty, earthy flavour and a stickier texture than potatoes. Like potatoes, they fall into the carbohydrate group of foods and can be roasted, mashed or boiled.
The key to eating proudly South African carbohydrates like madumbis, roti, pap or samp in a healthy diabetic diet is portion control! Counting the carbs in your meals and being aware of the carbs you eat can help you match your medication or activity to the food you eat. This can lead to better blood sugar control.
Remember: Everyone needs a different amount of carbohydrate at each meal and/or snack – the amount that is best for you depends on your:
- age
- height
- weight
- physical activity
- current blood sugar
- blood sugar targets
Not sure how many carbs you should be eating? Ask your doctor or dietician for help.
General carbohydrate portions for men and women
| A general guide: | ||
| Carb limits for women | Carb limits for men | |
| Meal | 30 – 60g | 45 – 75g |
| Snack | 15 – 30g | 15 – 30g |
What does this mean? A food that has 15g carbohydrate is called “one carb serving”. One slice of bread or a small piece of fruit each have around 15g carbohydrate, so they are equal to one carb serving.
Portions of South African foods
| 1 carb serving | 50g madumbi |
| 1 small roti (35g) | |
| ⅓ cup pap (60g) | |
| ⅓ cup samp (75g) | |
| ½ cup sweet potato (100g) | |
| 1 medium mielie (140g ) | |
| ½ cup rice (50g) | |
| 1 x 15cm tortilla or wrap (35g) | |
| ½ cup pasta (100g) | |
| 1 slice bread (30g) | |
| 1 small apple (115g) |
As much as possible, try to stick to this portion size, with a serving of protein (meat, fish, chicken, eggs, beans) and half a plate of vegetables or salad.
How to cook amadumbe: Scrub them clean and steam or boil until soft. Drain and cool slightly before removing the skins. Serve dusted with black pepper, a dash of salt and a drizzle of olive oil. Yum!
Looking for more meal ideas? Check out our Sweet Life 7 Day Meal Plan!
Amadumbe in numbers:
100g portion boiled amadumbe has: *
- 600 kJ
- 5g plant protein
- 1g fat
- 5g of carbohydrate
- 1g fibre
* According to The SA Food Tables
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Hi.Is this recommended for both type one diabetes as well?.Thank you.
Hi Kribash,
As a general guideline, yes, but it’s always best to see a dietician who can recommend specific foods that are good for you (depending on age, weight, medication etc).