NH_Emag_May-Jun2022

FOOD & Nutrition
CHOOSE YOUR CARBS WISELY
In a typical Malaysian diet, carbohydrates such as
rice, bread, tosai or noodles are all similar and can
be interchangeable. While carbs can cause blood
sugar spikes, we need to incorporate sufficient and
healthier carbohydrates into our daily diet to avoid
hypoglycaemia.
Sources of preferred carbohydrates would
be whole grain products, fruits, low-fat dairy
products and legumes. This said, we should limit
carbohydrates from sugar-sweetened drinks and
food such as white sugar, brown sugar, honey,
gula Melaka, condensed milk and jam. Ultimately,
portion size is crucial, no matter what type of
carbohydrates are being consumed.
“You can eat any carbs but in moderation
and correct portions. Adding more fibres and
taking low Glycemic Index food is also helpful
for controlling our blood glucose levels. This is
especially beneficial for diabetes patients. For
example, if possible, choose brown rice over white
rice that is higher in fibre content. This can help
slow down sugar absorption, improving blood
sugar levels,” shares Ms Poh.
DO NOT SKIP YOUR MEALS
Many people have the misconception that
skipping meals can help them manage their
blood sugar levels. Dietitians say this is not true.
In fact, skipping meals can negatively impact
blood glucose levels and sometimes cause
hypoglycaemia or low blood sugar levels, which in
combination with certain diabetes medications or
insulin, would result in severe outcomes.
GET ENOUGH SLEEP
Sleep plays an important role in maintaining
healthy blood sugar levels. A good rule of thumb
is not to eat a heavy meal right before bedtime. In
addition, alcohol or caffeine late at night is a big
no-no.
80-year-old Type 2 diabetes patient, Mr
Subramaniam A/L Kalimuthu, shares that when he
first discovered he had diabetes 30 years ago, one
of the challenging lifestyle changes besides diet
was to alter his sleeping patterns. “I am used to
sleeping late, and I realised that it is important to
keep to a regular sleeping schedule.”
16 Natural Health * May 2022 VOL 127