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 | ![]() |
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Weight management | |
![]() (rice, noodles, steamed bread and bread) |
= | ![]() 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% ![]() |
Switching from 50g/day of white rice to whole grains, 36% |
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




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



( 1% HbA1c =
risk of complications by 21%)*16
3.Reduce sugar consumption

In a nutshell a healthier diet should incorporate




