{"id":18680,"date":"2016-12-17T12:04:25","date_gmt":"2016-12-17T04:04:25","guid":{"rendered":"https:\/\/www.runsociety.com\/?p=18680"},"modified":"2020-12-04T13:43:26","modified_gmt":"2020-12-04T05:43:26","slug":"25-diabetes-friendly-local-foods-to-eat-in-singapore","status":"publish","type":"post","link":"https:\/\/www.runsociety.com\/food-nutrition\/25-diabetes-friendly-local-foods-to-eat-in-singapore\/","title":{"rendered":"30 Diabetes Friendly Local Foods to Eat in Singapore"},"content":{"rendered":"

We live in a food paradise and\u00a0one in three Singaporeans eat out more than they do at home<\/span><\/a>.<\/span><\/p>\n

While we all know it’s healthiest to cook our own meals, our hectic work lifestyle makes eating out the more convenient option. But does that mean\u00a0those with diabetes<\/span><\/a>\u00a0who eat out are doomed to inevitably high blood sugars or stuck with yong tau foo and salad for the rest of their lives?<\/span><\/p>\n

Not necessarily! Let’s look at a whole range of yummy and healthy diabetes friendly local foods to prove it’s not mission impossible. More ideas can be found on the blog post\u00a0here<\/span><\/a>. The main thing is to reduce the carbohydrate content, focus on plenty of fresh vegetables and lean protein, and choose the higher fibre (lower Glycemic Index) foods. <\/span><\/p>\n

These foods may not be \u2018perfect\u2019 for diabetes but it\u2019s hard to eat perfectly when eating hawker food, so this article includes tips to \u2018healthify\u2019 the meal. Each person also have very individual responses, so test your blood sugars pre- and post-meals to figure out the best dishes for your own body. <\/span><\/p>\n

Breakfast ideas<\/h2>\n

1. Peanut butter toast with poached eggs<\/h3>\n

Lower in sugar and saturated fat than its kaya counterpart, peanut butter toast is a tasty and healthy breakfast option.\u00a0Toast Box<\/span><\/a>\u00a0has multigrain options available. Poached eggs are also a source of low-fat protein so make sure you pair it with the toast to lower the blood glucose spike.<\/span><\/p>\n

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2. Soon kueh<\/h3>\n

Two pieces of this turnipy goodness is 178 calories and 37g carbohydrates. Hold back on the sweet black sauce which might send your blood sugars sky-high!<\/span><\/p>\n

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3. Popiah<\/h3>\n

One piece of popiah will give 188 calories, 14g carbs, and similar to soon kueh, chockful of fibre from the turnip. Watch out for how much sweet sauce, pork skin or fried crumbs they add in (ask for less or none of those!).<\/span><\/p>\n

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4. Oats with no-sugar soymilk<\/h3>\n

Although difficult to find in a hawker centre, oats are available at\u00a0Mr Bean<\/span><\/a>\u00a0(but do request for no or just one riceball as they contain sugar). Oats are high in soluble fibre while soymilk contains protein, both of which can help release the carbohydrates slowly into your blood. <\/span><\/p>\n

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5. Bao and Tea<\/h3>\n

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If you\u2019d like to indulge in bao, avoid sugary fillings like kaya, custard or char siew. Instead, opt for wholemeal vegetable or chicken bao, and pair it and Chinese tea to help lower the blood glucose levels for a healthier breakfast.<\/span><\/p>\n

Main meal ideas<\/h2>\n

6. Chappati or thosai (plain) with vegetables and chicken tikka<\/h3>\n

Chapati has more fibre compared to roti prata and naan, while thosai is another low-fat Indian bread. Pair one piece with non-starchy vegetables and lean protein to make a healthy plate.<\/span><\/p>\n

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Rice<\/h2>\n

Rice is our staple food yet has earned a bad reputation for diabetes. However, it can definitely be enjoyed as part of a balanced diet. Here are some ways to make rice meals healthier:<\/span><\/p>\n