PETALING JAYA: Raise your hand if you like your food smothered in gravy, as in roti canai banjir.
Such a practice is unadvisable, said community dietitian Fiona Lai, referring to Malaysians’ tendency to overload their food with gravy or sauce.
“There are hidden calories. It is also high in fat. And the gravy is thickened by using starch that will increase sugar (levels) too,” she said.
Sharing tips on preventing diabetes or managing the condition, Lai said there were certain dietary changes that Malaysians could adopt in their daily eating habits.
She drew attention to the common dietary imbalances among Malaysians, where 60%-70% of a meal was made up of simple carbohydrates.
“A meal should include a proper portion of carbohydrates – preferably complex carbs – proteins, healthy fat, and vegetables,” she said.The formula of “quarter, quarter, half” portion could be used as a starting guide, she added.
This refers to a quarter of the plate for proteins, another quarter for carbohydrates and the remaining half with vegetables and fruits.
Lai also stressed the importance of a high-fibre diet.
“A least two servings of cooked green leafy vegetables must be eaten daily. Make it a practice of including at least one type of vegetable in every meal.”
This, she acknowledged, would be quite hard for those who always eat out, but added there should be some effort to get that fibre intake.
“For example, if you didn’t eat any vegetables during lunch, then have more during dinner.
“Or pack your own salad bowl when dining outside.”
She also said consumption of whole grains food is important, adding that switching from white rice and bread to their brown versions would be a good move.
“Include other whole grains food like whole oats, millet, quinoa, whole grain barley and brown noodles,” she said.
For those who dine out frequently, she suggested eating at mixed-rice stalls where you can get a variety of vegetables.
And there is no way out of it – limit your consumption of beverages and desserts.
“Do not make it a habit of pairing sugar-sweetened beverages with a meal. For example, try not to order a glass of teh tarik or what-not when dining out.
“Instead, switch to Chinese tea or plain water.
“Challenge yourself to limit the consumption of sweetened beverages to once or twice a week,” she said.
She warned that the ever-popular kuih is another “sugar trap.”
“Eat in moderation – one or two pieces,” she advised.
As for people with diabetes, she said non-insulin patients should consult their pharmacist or doctor regarding the timing of their medicine doses.
She explained that it is important to know whether the medicines are to be consumed before or after a meal, to prevent hypoglycaemia (low blood sugar).
“For patients on insulin, it is advisable to meet a dietitian to get a personalised plan in order to adjust your carbohydrate intake to match the insulin dose,” she said.
But prevention is always better than cure, and Lai said an overall lifestyle intervention is important.She said a weight loss regimen is recommended for those who are overweight or obese, adding that one can set a realistic goal of shedding 5-10% of their weight to stave off the disease.
