On top of medications, the key to control and management of diabetes is actually managing your diet. Many people find that it is hard to control their diet in Singapore – especially with carbohydrates being the staple of our usual meals. (e.g rice, noodles).
Let us suggest some ways to get around this in the Singapore context.
- What is a carbohydrate?
Carbohydrates are a macro-nutrient contained in food – that when digested becomes sugar in the blood which the body then uses as fuel.
Limiting carbohydrate intake and picking lower glycemic index carbohydrates are a large part of a diabetic diet.
*Glycemic index refers to the rate at which the food releases sugar into the body. We want low glycemic index food as they release sugar slower, which results in more stable sugar levels.
For example, when eating economical/mixed rice – pick brown rice instead of white rice, and ask for less rice!
Instead of white bread, get the wholemeal brown version! These are equally tasty and are much better for diabetics.
- Avoiding Refined Sugar
In addition to cutting down on carbohydrates (which are digested into sugar), we should also avoid direct intake of refined sugar.
Cut down on sweetened drinks e.g Coke, soda – replace them with 0 Sugar version.
At the coffee shop, opt for drink choices with reduced or no sugar, for e.g Kopi O Kosong, Teh O Siu Dai.
Also do exercise caution when eating fruits – stick to the recommended 2 portions a day, as fruits also contain natural sugars.
- Fibre, fibre, fibre!
A high fibre diet has been shown to stabilise sugar levels and the rate at which sugar is released into our blood stream. It also keeps us full and improves bowel function.
An easily available and affordable source of fibre in Singapore is vegetables!
Opt for these especially when dining out at hawker centre or food courts.
Other good sources of dietary fibre include lentils, nuts and oats!
In general, you can follow the pictorial below for an overview of an ideal diet for a diabetic.
