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When was the last time you said no to a cold, sweet drink on a hot Caribbean day? Or skipped a slice of (cassava pone/cake tell us what you call it on your island) at a family gathering? While sugar is woven into the fabric of Caribbean life, it’s also fueling a diabetes crisis we can no longer ignore.

Diabetes in the Caribbean is like a silent storm brewing in paradise. It creeps in through our love for sugary treats, starchy staples, and sweetened drinks, threatening our health and quality of life. With rates skyrocketing across the region, it’s time to take a hard look at our habits and find ways to keep the sweetness alive—without the devastating consequences.
In this post, we’ll explore why diabetes is so prevalent in the Caribbean, where the region stands in global statistics, and practical steps we can take to turn the tide. Plus, you’ll get a healthy, diabetes-friendly meal prep idea that proves healthy eating doesn’t have to be bland.

What About

Why Is Diabetes So Prevalent in the Caribbean?Diabetes is a major public health issue in the Caribbean, with Type 2 diabetes being the most common form. It’s driven by a combination of lifestyle, genetics, and cultural norms:

1. Diet High in Refined Carbs and Sugars:
   Staples like white rice, bread, dumplings, and sugary sodas/home made drinks are part of the daily diet. Many traditional desserts are loaded with sugar, and portion control is rarely emphasized.
   
2. Inactivity:
   A shift from active, outdoor lifestyles to more sedentary jobs and habits has increased the risk of obesity—a major precursor to Type 2 diabetes.
   
3. Cultural Norms Around Food:
   Food is central to celebrations and social gatherings in the Caribbean, making it hard to resist overeating or consuming unhealthy dishes.
   
4. Limited Awareness:
   Many people don’t recognize the early signs of diabetes or the risks of prediabetes until it progresses to more serious stages.
   

Where Does the Caribbean Stand on Diabetes?The Caribbean has one of the highest diabetes prevalence rates in the world. According to the International Diabetes Federation, over 1 in 10 adults in the region are diabetic, with countries like Trinidad & Tobago and Barbados reporting even higher rates.
Complications from diabetes, such as kidney failure, blindness, and amputations, are common in the region due to delayed diagnosis and poor disease management. The economic burden is also staggering, with healthcare systems struggling to provide adequate resources for diabetes care.
Behavioral Patterns Contributing to Diabetes in the Caribbean

1. Overconsumption of Sugary Beverages:
   The Caribbean is one of the top consumers of sugar-sweetened beverages per capita. Sodas, energy drinks, and even sugar-laden juices are preferred over water.
   
2. Dependence on Processed Foods:
   As convenience foods become more accessible, many households rely on processed snacks and meals that are high in sugar and refined carbs.
   
3. Traditional Cooking Methods:
   Frying is a popular cooking method, and many dishes lack the balance of fiber and protein needed to regulate blood sugar levels.
   
4. Lack of Regular Health Screenings:
   Diabetes often goes undetected until severe complications arise because routine checkups aren’t always prioritized.
   

Steps to Reduce the Risk of Diabetes in the Caribbean

1. Switch to Whole Grains:
   Replace white rice with brown rice or quinoa and use whole-wheat flour for baking traditional favorites like bread or johnny cakes.
   
2. Cut Down on Sugary Drinks:
   Opt for infused water with lime, mint, or tropical fruits like pineapple and passionfruit instead of sugary sodas, decrease or swap out the sugar in our home made drinks
   
3. Increase Physical Activity:
   Fun, culturally relevant activities like dancing to soca or reggae, or walking along the beach, can make exercise enjoyable.
   
4. Educate Communities:
   Raise awareness about the dangers of excessive sugar and the importance of managing portion sizes.
   
5. Track Blood Sugar Levels:
   Encourage regular blood sugar testing to catch early warning signs and manage the condition effectively.
   
   Meal Prep Idea: Caribbean-Style Diabetes-Friendly Power BowlThis balanced bowl is packed with fiber, protein, and healthy carbs to help stabilize blood sugar levels.
   Ingredients:
   1 cup cooked quinoa (or brown rice)
   1 cup steamed green bananas (high in resistant starch)
   1 cup roasted vegetables (pumpkin, okra, and carrots)
   1 cup grilled chicken or tofu
   ​Fresh lime wedges and chopped parsley for garnish
   Instructions:
   Cook quinoa or brown rice as your base.
   Steam green bananas and roast your vegetables with a drizzle of olive/coconut oil and Caribbean spices.
   Grill chicken or tofu for a lean protein source.
   Assemble the bowl, garnish with lime and parsley, and enjoy a diabetes-friendly meal that’s rich in flavor and nutrients.
   Pro Tip: Meal prep several servings in advance so you always have a healthy option ready.
   
   Diabetes may be widespread in the Caribbean, but it’s not inevitable. By making small changes to what we eat and how we live, we can prevent and manage this condition while still enjoying the vibrant flavors that make our region special.
   “Health doesn’t mean sacrificing culture; it means cherishing it enough to adapt for the better. Let’s make diabetes history—one meal at a time.”
   
   Blessings
   ​Kris
   
   

Listen
In the Caribbean, we love a good story, but hypertension isn’t one of them. Often called the “silent killer,” it lurks undetected, affecting millions and putting countless lives at risk. Let’s rewrite the narrative with healthier habits that still celebrate the Caribbean way of life.
Hypertension, or high blood pressure, is like a pressure cooker left on too long—it builds silently until it explodes. In the Caribbean, where salt-laden dishes and fried foods reign supreme, it’s no surprise that hypertension has become a significant health crisis. But here’s the good news: with a few tweaks to our diet and lifestyle, we can control this condition and enjoy longer, healthier lives.
In this post, we’ll explore why hypertension is so common in the region, how it impacts Caribbean communities, and actionable steps to lower blood pressure—starting with a delicious meal prep idea
What About
Why Is Hypertension a Major Concern in the Caribbean?The Caribbean has one of the highest rates of hypertension worldwide. According to the Pan American Health Organization, nearly 1 in 3 adults in the region suffers from high blood pressure. The problem is exacerbated by:

• Dietary Habits: Traditional meals often include high-sodium ingredients like salted fish, cured meats, and packaged seasonings.
• Lack of Physical Activity: A growing shift toward sedentary lifestyles is contributing to rising hypertension rates.
• Stress: Economic challenges and social stressors have been linked to increased hypertension levels.

Without treatment, hypertension can lead to heart disease, stroke, and kidney failure—making it a leading cause of death across the islands.



Behavioral Patterns Contributing to Hypertension in the Caribbean

1. Overuse of Salt:
   Salt is a key flavor enhancer in Caribbean cooking, but too much of it raises blood pressure. Processed foods and traditional dishes like salted meats and soups are especially high in sodium.
   
2. Low Intake of Fresh Produce:
   Despite having access to nutrient-rich fruits and vegetables, many Caribbean diets rely heavily on starchy, fried, or processed options.
   
3. Cultural Resistance to Change:
   Eating habits are deeply rooted in tradition, and convincing communities to adopt healthier alternatives can be challenging.
   
4. Limited Health Education:
   Many people remain unaware of how much salt they consume or the risks of untreated hypertension.
   
   Where Does the Caribbean Stand?According to WHO data, hypertension rates in the Caribbean are among the highest globally. Jamaica reports that 1 in 3 adults is hypertensive, and similar trends are observed in Trinidad & Tobago, the Cayman Islands, and other nations.
   What’s concerning is that many people remain undiagnosed until it’s too late. Public health initiatives are making strides, but individual action is crucial to reversing this trend.
   
   
   Steps to Lower Blood Pressure in Caribbean Communities
5. Embrace Fresh Herbs and Spices:
   Replace salty seasonings with flavorful herbs like thyme, ginger, garlic, and scotch bonnet peppers.
   
6. Eat the Rainbow:
   Incorporate more fresh fruits and vegetables like callaloo, pumpkin, and mango into daily meals to boost potassium intake, which helps balance sodium levels.
   
7. Reduce Processed Foods:
   Swap processed snacks for local, nutrient-dense options like roasted breadfruit chips or cassava crackers.
   
8. Stay Active:
   Regular exercise, such as walking along the beach or dancing to soca, can help lower blood pressure.
   
9. Monitor Your Numbers:
   Invest in a home blood pressure monitor to track your levels and catch potential issues early.
   
   
   Meal Prep Idea: Caribbean-Style Low-Sodium Grilled Fish BowlThis dish is packed with nutrients and flavors but keeps sodium to a minimum.
   Ingredients
   1 fillet of fresh fish (snapper or grouper)
   1 tbsp fresh lime juice
   1 tsp paprika
   1 tsp garlic powder
   Fresh thyme and parsley, chopped
   1 cup quinoa or brown rice
   1 cup steamed callaloo
   1 cup roasted sweet potatoes
   ​Olive oil for grilling
   Instructions:
   Marinate the fish in lime juice, paprika, garlic powder, and herbs. Let it sit for 30 minutes.
   Grill the fish over medium heat until cooked through.
   Prepare quinoa or rice as your base. Add steamed callaloo and roasted sweet potatoes for a vibrant, nutrient-packed meal.
   Drizzle with a touch of olive oil and enjoy!
   
   Pro Tip: Cook extra portions to enjoy throughout the week—meal prepping is key to staying consistent with healthy eating.
   
   Hypertension doesn’t have to define your story. By embracing a healthier, more conscious approach to food and lifestyle, we can reduce the burden of this silent killer in the Caribbean. Let’s reclaim our health while still celebrating the vibrant flavors and traditions that make the islands special.
   “It’s not about giving up what you love—it’s about loving yourself enough to make smarter choices. Start small, and the results will be big.”
   
   Blessings
   ​Kris
   
   

​Listen
Did you know the Caribbean faces some of the highest rates of chronic illnesses in the world? While the islands are synonymous with paradise, these health challenges are a wake-up call to reimagine how we live and eat.
Living in the Caribbean is like dancing to a vibrant rhythm, but sometimes our health beats out of sync. From hypertension to diabetes, chronic illnesses are the silent saboteurs stealing the joy from our communities. This post highlights the top 10 health issues in the region and how embracing healthier habits starting with what’s on your plate can be a game changer. By the end of this post, you'll understand the scope of these challenges and be inspired to tackle them one bite at a time.
What About 
The Top 10 Chronic Health Issues in the Caribbean
Hypertension (High Blood Pressure)
Hypertension is a significant concern, affecting almost 30% of adults across the Caribbean. High salt consumption in traditional dishes like saltfish and pickled meats is a major culprit.

Diabetes
With an abundance of sugary drinks, starchy foods, and a love for desserts like cassava pone, diabetes is prevalent in the region.

Obesity
Fast food culture has grown, while active lifestyles have declined, leading to rising obesity rates, especially in younger populations.

Cardiovascular Disease
Cardiovascular diseases are responsible for a significant percentage of deaths in the region. Sedentary lifestyles and unhealthy fats in cooking play a major role.

Chronic Respiratory Diseases (CRDs)
Smoking and environmental factors like air pollution make CRDs a growing issue in the Caribbean.

Cancer
Breast, prostate, and colorectal cancers are among the most common in the Caribbean, with lifestyle factors playing a significant role.

Kidney Disease
High rates of diabetes and hypertension make kidney disease a common complication in the region.

Mental Health Issues
Depression and anxiety are often overlooked but rising in prevalence, fueled by stress, stigma, and lack of resources.

Stroke
Stroke cases are alarmingly high due to poor dietary habits, hypertension, and obesity.

Gastrointestinal Diseases
Poor food safety practices and limited fiber intake contribute to gastrointestinal issues in the Caribbean.

The Caribbean is a treasure trove of delicious, wholesome ingredients that, when used wisely, can help combat these chronic health issues. Every meal is an opportunity to protect your health while savoring the vibrant flavors of our islands.
“Your health is your wealth—invest in it wisely, and the returns will be sweeter than any dessert!”
   
Blessings
​Kris

Welcome to "EK What About": Embracing Healthier Caribbean Eating
Hello, I'm Kris Bradshaw, and I'm thrilled to welcome you to “EK What About,” a place on Eating Klean where we celebrate the vibrant flavors of Caribbean cuisine with a healthier twist. This blog is not just about recipes—it's about a journey, a rediscovery of food, and a love letter to life itself.
Why "EK What About"?“EK What About” is born from my own life-changing experiences with health and food. It's here to address the "what abouts" of Caribbean eating: What about the flavors we cherish? What about affordability? What about staying true to our roots while making healthier choices? Each post is an invitation to explore these questions together.
My Personal AwakeningMy journey to a healthier lifestyle was not just a choice; it was a necessity. Weighing in at 300 lbs, I faced a stark wake-up call after suffering a major heart attack, alongside serious respiratory and heart complications. These health scares were my urgent signals that I needed to start taking better care of myself, to truly love and respect my body through the food I ate.
What to Expect from EK What AboutHere, I’ll share:

• Transformative Recipes: Delight in healthier versions of beloved Caribbean dishes that I've personally revamped for better health.
• Practical Eating Tips: Navigate the world of healthy eating, from choosing the right ingredients to crafting a balanced plate.
• Heartfelt Stories: Dive into personal anecdotes and shared experiences that highlight our communal path to wellness.
• Nutritional Insights: Gain a better understanding of the food we eat and its impact on our bodies and spirits.

A Call to Heartfelt ActionI invite you to join me in this flavorful expedition. Whether you are dealing with health issues, looking to shed some pounds, or simply aspiring to invigorate your meals with healthful touches, there’s a spot for you here at “EK What About.”
Let’s together turn our diets into acts of self-love and our meals into celebrations of life. Watch for my next post, where I'll some of the major health issues we have in the Cayman Islands and through out the Caribbean.

Blessings 
​Kris