Natural Low GI Fruit Sugar

Understanding The Malaysian Diet


3.1 Identifying the Carbohydrate Family

 

The Malaysian diet has a high proportion of carbohydrate intake.

 


    Figure 3.1
    The Weightage of the Carbohydrate Family against Other Food Groups based on the Malaysian Food Pyramid
    (Refer to Appendix A at the References section for a better understanding)


Carbohydrate quantity and quality is important     Risk of Diabetes
  Weight management
intakes of carbohydrate staples
(rice, noodles, steamed bread and bread) 
risk of diabetes especially
Asian populations.*7,22

 

 

Studies*17      reported consumption of
  

White rice Brown rice
≥ 5 servings per week
17% risk of diabetes
≥ 2 servings per week
11% risk of diabetes

Switching from 50g/day of white rice to whole grains, 36% risk of diabetes


Management of diabetes and obesity
Monitor & choose healthier carbohydrates*9      Achieve glycaemic (blood glucose) control

 

 



3.2 Make Your Carbs Count in the Prevention & Management of Diabesity

 

The Ministry of Health (MOH) recommends

 



1.Increase Fiber; Whole Grain, Fruits and Vegetables


Whole grain consumption;  > 2 serving/day, 21% risk of diabetes*3


Evidence from the Mediterranean diet; high in whole grains, fruits & vegetables, nuts, and lower intake of red meat reported a 20%-58% protection against diabetes*12,13

 

  • weight*3,14
  • fasting blood glucose*4,14
  • insulin level*14
  • risk of hyperglycaemia (high blood glucose)*4,8

  • 2.The use of glycaemic index (GI) and load (GL) of foods may provide additional benefit in regulating blood glucose level.*2,6,8,9

    (Refer to the next section, Choosing Carbohydrates with Glycaemic Index (GI) for a better understanding)

    Whole grains are high in dietary fibre, resistant starch, and oligosaccharides8   which constitutes a lower glycaemic
    index (GI).*1,24


    Evidence of Low GI Studies with Beneficial Results

  • Rice + soybean & Multigrain rice vs. White rice*1
  • ≈6280kJ + ≤ 30% energy from fat vs. ≈6280kJ + 3 servings Medium & 1 High GL5
  • weight*1,20
  • fasting blood glucose*1
  • HbA1c by 0.4%*5,21
  • ( 1% HbA1c = risk of complications by 21%)*16

  • Improved lipid profile (total cholesterol & LDL cholesterol)*20

  • 3.Reduce sugar consumption

  • Limit sugary foods and drinks
  • Opt for different types of sweeteners: Sweeter than normal sugar hence, intake of sugar
  • Natural/nutritive sweetener; i.e. fructose or sugar alcohol
  • Artificial/non-nutritive sweetener; i.e. aspartame, Stevia

  • In a nutshell a healthier diet should incorporate

  • Whole grains
  • Fruits & vegetables
  • Fibre
  • Low glycaemic index
  • Sugar intake
  •  

    ^ Back to Top