Diabetes is a general term for a condition in which the body has trouble processing blood sugar. There are various forms of diabetes, each with distinct causes. In individuals with type 2 diabetes, the body’s cells become resistant to insulin, a hormone essential for regulating blood sugar levels.
Type 2 diabetes is the most prevalent form of diabetes, representing approximately 95% of all diabetes cases. This type is becoming increasingly common in Singapore, largely attributed to lifestyle changes.
Anyone can potentially develop type 2 diabetes. However, certain factors make it much more likely. While genetics play a role, lifestyle choices and nutrition significantly impact your risk. If you have a family history of type 2 diabetes, taking proactive steps to promote healthy eating habits within your family is crucial.
This article aims to empower parents to make informed dietary decisions that benefit everyone – preventing type 2 diabetes and fostering a love for wholesome foods.
Maintaining a Healthy Weight
Individuals who are significantly overweight have a much higher likelihood of developing type 2 diabetes. Specifically, those with a body mass index (BMI) in the obese range are six to ten times more likely to develop type 2 diabetes compared to individuals with a lower BMI. With that said, maintaining a healthy body weight is one of the most effective strategies to reduce the risk of type 2 diabetes.
There isn’t a one-size-fits-all diet for people with diabetes. However, healthy eating for those with diabetes aligns closely with general healthy eating principles. Here’s how your family’s diet can be adjusted:
Cut Down on Sauces
Many sauces are loaded with hidden sugars and unhealthy fats. Reducing the use of sauces in your meals can significantly cut down unnecessary calorie intake. Instead of dousing your food with sauce, try seasoning with dry and fresh herbs and spices for flavor.
Reduce Refined Carbohydrates
Refined carbohydrates, such as white bread, white rice, noodles, pastries, and sugary foods and drinks have a high glycemic index. They are quickly broken down in the body, causing rapid spikes in blood sugar levels after consumption. Instead, opt for complex carbohydrates with a lower glycemic index. Examples include wholemeal bread, brown rice, oats, quinoa, and wholemeal spaghetti. These complex carbohydrates are digested and absorbed more slowly into the bloodstream, leading to better blood sugar control.
Get a Good Mix of Protein, Vegetables and Carbohydrates
A simple way to ensure we have adequate proportions of macronutrients is to fill half of your family members’ plates with non-starchy vegetables, one-quarter with protein, and one-quarter with whole grains like brown rice and wholemeal bread. It is also recommended to have 2 servings of fruit per day, at different times. You can either have it as a snack or with your meal. A serving of fruit is equivalent to 1 small apple/pear/orange, 1 medium banana, 10 grapes, or 1 slice of melon. This approach provides a simple and effective guideline for structuring healthy meals.
Load Up on Vegetables
Vegetables are packed with dietary fiber, vitamins, and minerals that can reduce the risk of heart disease and stroke, while being low in carbohydrates. The fiber content helps control blood sugar by slowing digestion and the absorption of nutrients into the bloodstream. Additionally, they help you feel fuller for longer, reducing the temptation to snack.
Fewer calories and less saturated fat
Being overweight can reduce insulin sensitivity and impair blood sugar control. High-fat foods, particularly those rich in saturated fats, should be consumed sparingly as fat is the most calorie-dense nutrient and can make it challenging to maintain a healthy weight. Foods high in saturated fat include fast food, fried foods, pastries, fatty meats, poultry skin, and coconut or cream-based sauces and gravies. Limit consumption of these foods to 2 times per week.
Look for Healthier Snack Options
Healthy snacking can prevent overeating during meals and maintain energy levels throughout the day. A good snack should be high in protein, and high in fiber. Here, let us take a look at some common snacks in Singapore and their recommended alternatives:
Common snack 1: Milo with sugar crackers
Alternative: Milo Gao Kosong with high fiber crackers
Milo Gao Kosong contains less sugar than regular Milo. For an even healthier option, use less powder and add fresh milk to increase the protein content. Meanwhile, high-fiber crackers can help stabilize blood sugar levels and keep you feeling full longer.
Common Snack 2: White bread with kaya
Alternative: Wholemeal bread with unsweetened peanut butter or tuna
Instead of white bread with kaya, opt for wholemeal bread with unsweetened peanut butter or tuna. Wholemeal bread is rich in fiber, vitamins, and has a lower glycemic index compared to white bread. This means it keeps you feeling fuller for longer and helps maintain stable blood sugar levels. Aim for 1-2 slices of bread per snack.
Choose peanut butter for its higher protein and healthy unsaturated fat content. Look for options with no added sugar or salt. Tuna is another excellent alternative, which is high in protein, keeping you satiated for an extended period. Opt for varieties packed in water or olive oil for healthier options.
Common snack 3: Potato chips
Alternatives: Vegetable chips or nuts
Replace potato chips with vegetable chips or nuts. Potato chips are high in calories, salt, and unhealthy fats, making them an unhealthy choice. Vegetable chips are higher in fiber and lower in calories compared to potato chips. Fried with less oil, they contain less fat and sodium. However, they should still be consumed sparingly due to their limited nutrient content. Stick to 1-2 handfuls per serving.
Nuts and seeds are rich in protein, fiber, and healthy fats. While they are calorie-dense, they offer numerous health benefits. You should limit consumption to one handful at a time.
Common snack 4: Ice cream
Alternatives: Unsweetened yogurt with fruits or sugar-free ice cream
Opt for unsweetened yogurt with fruits or sugar-free ice cream instead of traditional ice cream. Unsweetened yogurt provides a refreshing treat without the high calorie and sugar content. Add fresh fruits like berries for extra flavor and nutrients. If you are in the mood to serve ice cream, consider sugar-free options. These alternatives use sugar and milk substitutes to minimize their impact on blood sugar levels. However, they should still be enjoyed in moderation due to their calorie content.
Liven up Your Meal by Trying Out New Vegetables
Variety in vegetables can make meals more exciting and nutritious. Introduce your family to new vegetables by incorporating different colors and textures into your meals. Experiment with vegetables like kale, Brussels sprouts, or bell peppers. These are packed with vitamins, minerals, and fiber that support overall health and prevent type 2 diabetes.
Food Sequencing: Eat Protein and Vegetables Before Carbohydrates
Food sequencing refers to the specific order of eating within a meal where you consume carbohydrate-free or low glycemic index (GI) foods (e.g., proteins, fats, and vegetables) before starchy or high-GI foods (e.g., white rice, fruits and potatoes). Eating protein and vegetables before carbohydrates can help control blood sugar levels. This sequencing slows down the absorption of sugars from carbohydrates, leading to more stable blood sugar levels.
Go for a Walk After Meals
Incorporating a brisk walk after a meal is an excellent habit to adopt for maintaining healthy glucose levels. It can effectively prevent the high spikes in glucose that frequently occur after eating. Interestingly, two large scale reviews (1,2) have demonstrated that the level of exercise required to improve glucose levels does not have to be particularly high. It would seem that a brisk walk anywhere between 30 minutes up to even a few hours after a meal helps to tame the glucose spikes that follow eating.
Preventing type 2 diabetes is a collective effort that starts with small but consistent changes in a family’s diet and lifestyle. With these nutrition tips, parents can help their families lead healthier lives and reduce the risk of developing type 2 diabetes.
For more detailed information and resources on diabetes prevention, visit NOVI Health’s library.