WAYS TO ENJOY THE FOOD YOU LOVE

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With a well-planned diet, diabetes sufferers need not give up their
favourite grub

WELL-GREASED roti prata dipped in sugar and curry, buttered toast and
fried noodles. For foodies used to having such decadent local breakfast
fare regularly, being diagnosed with diabetes may seem like a "death
sentence".

But while diabetics do need to have good diet strategies to manage their
condition, dietitians Today spoke to said itís a myth that they can only
eat bland-tasting food for the rest of their lives.

Ms Nehal Kamdar, a dietitian at Raffles Hospital, said: "Most people do
not take the news (that theyíve been diagnosed with diabetes) very well.
However, having diabetes does not mean that you can no longer enjoy your
favourite foods from time to time."

A dietitian will be able to assess the amount of carbohydrates, calories
and fat you should consume each day. In general, 10 to20 per cent of your
total daily calories should be from protein, and less than 10 per cent
should come from saturated fats, according to the American Diabetes
Association.

HAVE BREAKFAST

Eating a healthy breakfast daily is especially important for diabetics.

Said dietitian Anna Jacob: "Breakfast is important for everyone. It is the
first meal of the day, usually after a fast of eight to12 hours through
the night."

According to Ms Jacob, studies have shown that breakfast helps improve
concentration levels and control food intake for the rest of the day. For
diabetics, especially those who use insulin to manage their blood sugar
levels, eating the first meal of the day has additional benefits.

"Eating breakfast may help to get the blood sugar up to the optimal range
in the morning before you get to work, thereby preventing a low blood
sugar episode later on in the day," added Ms Jacob.

Having breakfast also allows diabetics to spread out their carbs more
evenly, and prevents excessive hunger which may lead to overeating at
lunch time.

Ideally, a well-balanced diabetes-friendly breakfast should be made up of
complex carbohydrates such as whole grains; some lean, low-fat protein; a
little fat; and vegetables and fruit, said Ms Jacob. Complex carbohydrates
help release sugar slowly into the blood stream, thereby preventing sudden
blood sugar spikes.

This may be in the form of a wholemeal sandwich comprising low fat cheese
and lettuce, a small glass of low fat milk and a portion of fruit.

Ms Jacob warned that many of our local treats are made up of refined carbs
and are high in fat and sugar, which should be consumed in moderation even
if you donít have diabetes.

She added: "For diabetics, these local breakfast choices should be
occasional treats."

But if you crave local fare, you can also incorporate similar but
healthier food items into your diet with some ingenuity (see On the Right
Track for suggestions).

HAVE A SNACK

Small, healthy snacks are just as important in helping diabetics maintain
good blood sugar levels throughout the day.

According to Ms Kamdar, snacks that contain 15 to 30 grams of
carbohydrates and 150 to 200 calories, will fit best into most diabetic
meal plans.

Ideally, these snacks should be made of whole grains, and be high in fibre
and low in saturated fats.

Diabetic-friendly snacks include low-fat milk, wholemeal crackers, plain
crackers, artificially-sweetened low-fat yoghurt, a small packet of plain
nuts, or a small meat or vegetable bun.

If you hanker after local snacks such as chee cheong fun or soon kueh
occasionally, go easy on the sweet sauce or go without it, advised Ms
Kamdar. EVELINE GAN

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