Every choice matters. Understand Glycemic Index (GI) to learn how you can make smarter carbohydrate choices to minimise blood glucose excursions!

Singapore is a food paradise, but the prevalence of cheap and delicious carbohydrate-rich food also makes the city-state a danger zone for people with diabetes. With so many delicious carbohydrate-rich choices available, it is hard to keep track of what we consume daily.

Every food choice you make can impact your blood sugar level — even if it’s low in sweetness. Get to know about Glycemic Index (GI) to better understand how your carbohydrate choices may impact your blood sugar.

The Good Fats For Your Diet

Confused and troubled by fats in your diet? While fat is an essential nutrient, some types are healthier and others are associated with an increased risk of heart disease. We need to get to know the many fats and oils in our diet and make the right choices!

From our hearts to our brains, and even our skin, fats offer multiple benefits. Nevertheless, they should be consumed in moderation, especially if you have diabetes as individuals with diabetes have a higher risk for developing heart diseases. Here’s a simple primer to help you make better choices.

1) Enjoy The Right Fats

2) Limit ‘Bad’ Fats

Trans fats raise ‘bad’ (LDL) cholesterol levels and ‘good’ (HDL) cholesterol levels and increases your risk of developing heart disease and stroke. There are two broad types of trans fats found in foods: naturally occurring and artificial trans fats. Natural occurring trans fats are found in small amounts in some meat and dairy. Artificial trans fats are found in processed foods such as butter, shortening and commercial deep-fried food and pastries. Avoid animal trans fats by reading food labels and look for partially hydrogenated vegetable oil or shortening in the ingredients list!

To eat a healthier diet, use less oil in your food and opt for steaming or baking instead. For your next meal in hawker centres, replace fried noodles with the soup version instead. Say no to the deep-fried banana fritters and switch to soybean pudding (less sugar!). If you want to step up the challenge, occasionally swap meat with beans for your protein.

3) Look Out For The Healthier Choice Symbol (HCS)

Look out for foods that are tagged with the “Healthier Choice” symbol particularly those highlighted to be ‘Lower in Saturated Fat’ and ‘Trans Fat Free’. These will help you make smarter fat choices for your daily diet.

So many things to worry, so little time

Our bodies have lots of dietary requirements to meet, and sometimes it’s hard to fulfil all of them, especially if we have dietary restrictions due to conditions like diabetes. Always start small! If you are looking for a quick fix for individuals with diabetes, consider the use of a diabetes-specific formula. Such formulas are specially formulated to contain beneficial fats like MUFA and omega-3 and omega-6, while being low in Glycemic Index (GI). Being able to provide complete and balanced nutrition, it’s possibly the most convenient solution for a meal replacement or supplement without compromising on flavour or your health! Nonetheless, always consult your doctor or dietitian to carefully incorporate this in your diet.

So, remember, simple daily choices can make a big difference. Take a step in the right direction today!
Consult your doctor for a customised diabetes management plan.

Reference:

Qian F et al. Diabetes Care 2016;39:1448–1457

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