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With a well-planned diet, diabetes sufferers need not give up their favourite grub
WELL-GREASED roti prata dipped in sugar and curry, buttered toast and fried noodles. For foodies used to having such decadent local breakfast fare regularly, being diagnosed with diabetes may seem like a "death sentence".
But while diabetics do need to have good diet strategies to manage their condition, dietitians Today spoke to said it's a myth that they can only eat bland-tasting food for the rest of their lives.
Ms Nehal Kamdar, a dietitian at Raffles Hospital, said: "Most people do not take the news (that they've been diagnosed with diabetes) very well. However, having diabetes does not mean that you can no longer enjoy your favourite foods from time to time."
A dietitian will be able to assess the amount of carbohydrates, calories and fat you should consume each day. In general, 10 to20 per cent of your total daily calories should be from protein, and less than 10 per cent should come from saturated fats, according to the American Diabetes Association.
HAVE BREAKFAST
Eating a healthy breakfast daily is especially important for diabetics.
Said dietitian Anna Jacob: "Breakfast is important for everyone. It is the first meal of the day, usually after a fast of eight to12 hours through the night."
According to Ms Jacob, studies have shown that breakfast helps improve concentration levels and control food intake for the rest of the day. For diabetics, especially those who use insulin to manage their blood sugar levels, eating the first meal of the day has additional benefits.
"Eating breakfast may help to get the blood sugar up to the optimal range in the morning before you get to work, thereby preventing a low blood sugar episode later on in the day," added Ms Jacob.
Having breakfast also allows diabetics to spread out their carbs more evenly, and prevents excessive hunger which may lead to overeating at lunch time.
Ideally, a well-balanced diabetes-friendly breakfast should be made up of complex carbohydrates such as whole grains; some lean, low-fat protein; a little fat; and vegetables and fruit, said Ms Jacob. Complex carbohydrates help release sugar slowly into the blood stream, thereby preventing sudden blood sugar spikes.
This may be in the form of a wholemeal sandwich comprising low fat cheese and lettuce, a small glass of low fat milk and a portion of fruit.
Ms Jacob warned that many of our local treats are made up of refined carbs and are high in fat and sugar, which should be consumed in moderation even if you don't have diabetes.
She added: "For diabetics, these local breakfast choices should be occasional treats."
But if you crave local fare, you can also incorporate similar but healthier food items into your diet with some ingenuity (see On the Right Track for suggestions).
HAVE A SNACK
Small, healthy snacks are just as important in helping diabetics maintain good blood sugar levels throughout the day.
According to Ms Kamdar, snacks that contain 15 to 30 grams of carbohydrates and 150 to 200 calories, will fit best into most diabetic meal plans.
Ideally, these snacks should be made of whole grains, and be high in fibre and low in saturated fats.
Diabetic-friendly snacks include low-fat milk, wholemeal crackers, plain crackers, artificially-sweetened low-fat yoghurt, a small packet of plain nuts, or a small meat or vegetable bun.
If you hanker after local snacks such as chee cheong fun or soon kueh occasionally, go easy on the sweet sauce or go without it, advised Ms Kamdar.
EVELINE GAN
From TODAY, Health – Tuesday, 26-May-2009
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