I believe the main reason why most Kenyans are unable to control their sugar is because of their love for white ugali, white rice, and white chapati.
These three foods which are eaten regularly in Kenyan homes are why many people have their sugar reading in 2 digits.
And for the portion battalion, remember your body only needs less than 200 grams of carbs per day.
So, if you argue that you observe portions in these foods, a rough estimate shows you should only eat ugali which equals one slice of bread in one sitting.
For rice, should not be more than 5 spoons while chapati should be a quarter piece(A difficult thing for we Africans who were until we are full). Anything above that worsen your diabetes.
GLYCEMIC INDEXES OF VARIOUS UGALI.
IF WE ASSUME ALL STIFF PORRIDGE IS UGALI BELOW ATE THE
MAIZE UGALI = BETWEEN 74 AND 109 DEPENDING ON PROCESSING AND COOKING. (KENYA UGALI IS AT HIGHEST @109.
FOXTAIL MILLET -(SETARIA ITALICA) MUKOMBI (NO IDEA WHAT THE SWAHILI NAME IS) = 48
BULLRUSH/PEARL MILLET (PENNISETUM AMERICANUM) MWERE ((MAWELE))=54
Finger millet (Eleusine coracane) ũgimbi ((wimbi))=84
sorghum flour (Sorghum bicolor) mũhĩa ((Mtama)) =62
So, a good thing would be to substitute these foods with low-carb foods and greens. Or just eat them once or twice a week.