(Health): Is Sugar the only enemy to Diabetes?

When it comes to diabetes, most people know the basics; namely, cutting down on sugar and carbohydrates. But with sweet drinks, rice and noodles as the mainstay of local foods, it can be a lot more difficult than it sounds.

Managing this chronic condition is a lifelong effort. For some, it can be frustrating when medication and lifestyle adjustments don’t seem to be effective. This may be partly caused by the assumptions we have about the food we eat.

Indeed, these mistaken assumptions may be to blame for our poor blood sugar control.

Normally, insulin works to reduce the effect of sudden spikes in blood sugar after eating, but for people with type 2 diabetes, insulin resistance keeps blood sugar levels high.

If their condition is not managed well and blood sugar levels remain persistently high, this can lead to complications such as heart and kidney disease, loss of vision, and nerve damage in the legs and feet, among others.

However, it is not as simple as just choosing foods that are low in carbs and simple sugars, as a person’s glycaemic response to eating a low- or high-GI food can be affected by how the food is prepared and what you eat it with.

Dr Lee explains with this example: short-grained rice has higher GI than long-grained rice like basmati. But when long-grained rice is cooked into a porridge, it is more quickly digested, hence it will have a higher glycaemic response than steamed long-grained rice.

However, when long-grained rice is made into nasi kandar and eaten with meat and vegetables, the glycaemic response is smaller because of the fat and fibre from the meat and vegetables. While fat helps to moderate the glycaemic response, too much foods that are high in fat; such as in nasi kandar and nasi lemak can contribute to obesity and make it harder to manage diabetes.

But it’s not all bad for nasi kandar or nasi lemak lovers. You can still enjoy your favourite dish on occasion, you just have to make sure to load up on vegetables. Aim to cover half your plate with vegetables cooked in a low-fat manner, advises Dr Lee. Instead of squinting at the small print, you can snap a picture on your handphone and zoom in to see it clearly.

Bear in mind that nutrition tables must show energy, protein and carbohydrates; sometimes, sugars are not listed and may be concealed under “carbohydrates”. Diabetes is known as a determinant of premature death so it’s worthwhile to be proactive in keeping it at bay.

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