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