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Fruits are packed with essential vitamins and minerals, including vitamin C, folate and potassium that contribute to our overall health and well-being. They are also an excellent source of dietary fibre, which can help maintain a healthy gut and prevent constipation.  However, is the natural sweetness of fruits safe for people with diabetes?  The good news is yes. With the right choices and portion control, fruits can absolutely be part of a healthy diabetes-friendly diet. Portion control: The 15g carb rule  For adults, the recommended fruits serving per day is 2 to 3 servings of fruits. However, if you have diabetes, it’s important to count fruit as part of your total carbohydrate intake and ensure it fits within your daily carb budget. [1,2] Each fruit serving contains approximately: 15 g of carbohydrates 60 kcal Fruit Serving size Fruit Serving size Orange 1 medium Hog plum (Kedondong) 6 whole Banana 1 small (60 g) Mangosteen 2 small Apple 1 medium Plum 2 small Custard apple (Buah Nona) 1 medium Duku langsat 8 pieces Star fruit 1 medium Grapes 8 pieces Pear 1 medium Langsat 8 pieces Peach 1 medium Longan 8 pieces Persimmon 1 medium Water apple (Jambu air), small 5 whole Sapodilla (Ciku) 1 medium Lychee 5 whole Kiwi 1 medium Rambutan 5 whole Pomelo 5 slices Cempedak 4 pieces Papaya 1 slice Jackfruit (Nangka) 4 pieces Pineapple 1 slice Prunes 3 pieces Watermelon 1 slice Dates (Kurma), dried 2 pieces Soursop (Durian Belanda) ½ fruit Raisins 20 g Guava ½ fruit Durian 2 medium seeds Mango ½ small     Adapted from Medical Nutrition Therapy Guidelines for Type 2 Diabetes Mellitus (2nd ed), 2013 [2] Glycemic index (GI)  How slowly or quickly a food increase blood sugar level Low GI: 55 or less Medium GI: 56 to 69 High GI: 70 or higher It’s important to note that the GI of a food can vary depending on factors such as ripeness, preparation method, processing, food combinations, fiber content, and acidity. For instance, ripe fruits tend to have a higher GI than their unripe counterparts. While the GI can serve as a useful guide, there is currently insufficient evidence to support its use as the sole primary tool for blood sugar management. Rather, the best dietary approach for diabetics is still to limit the intake of total carbohydrates. Nevertheless, when paired with healthy food choices and balanced portions, selecting foods with a low to medium GI may still help stabilize blood sugar levels and support long-term diabetes management. [1,3,4] Low GI (<55) Intermediate GI (56-70) High GI (>70) Apple  Mango Oranges Plum Banana  Dates  Papaya  Pineapples  Raisin Lychee  Watermelon Adapted from Medical Nutrition Therapy Guidelines for Type 2 Diabetes Mellitus (2nd ed), 2013 [2] Common misconception: Sweeter fruits raise blood sugar level more What really matters is the total carbohydrate-food-labels content and glycaemic index (GI) of the fruit. Some fruits taste very sweet but have a low GI (mango), while others taste mildly sweet but have a high GI (lychee). One serving of all fruits regardless of its sweetness contains about 15 grams of carbohydrates and the impact on blood sugar level is approximately the same. For instance, a half-cup of strawberries, which are less sweet, and a half-cup of mango, which is sweeter, both contain roughly 15 g of carbohydrates and have a similar potential to raise blood sugar levels. [1,5] Recommended: Whole fruits  For people with diabetes, whole fruits are the best option. They contain natural sugars, but they also provide fibre, especially in the skin and pulp. This fibre slows down the digestion and absorption of sugar, helping to prevent sharp spikes in blood glucose levels. To be aware of:   Dried fruits like raisins, prunes and dried dates are concentrated sources of natural sugar, increasing the carbohydrates density. Its high sugar density can easily lead to blood sugar spikes. [6,7] Fruit juice lacks fibre and is absorbed quickly, which will lead to rapid glucose spike. A single glass can contain the sugar of multiple whole fruits. [6,7] Canned fruits/ Fruits with added sugar   Pair fruits with protein/healthy fats Combine fruit with a source of protein or healthy fat to significantly slow sugar absorption and improve satiety. [8,9] Berries with plain yogurt A small orange with a handful of nuts Banana with unsweetened peanut butter   References Type 2 Diabetes and Fruits: The FAQs – Malaysian Dietitians’ Association [Internet].[cited 2025 July 14] Available from: https://www.dietitians.org.my/articles/type-2-diabetes-and-fruits-the-faqs  Ministry of Health Malaysia. Clinical Practice Guidelines: Management of Type 2 Diabetes Mellitus. 6th ed. Putrajaya: Ministry of Health Malaysia; 2020.  Morgan KK. How to use the glycemic Index [Internet]. WebMD. 2024. Available from: https://www.webmd.com/diabetes/glycemic-index-good-versus-bad-carbs  Brand-Miller JC, Holt SH, Pawlak DB, McMillan J. Glycemic index and obesity. Am J Clin Nutr. 2002;76(1 Suppl):281S–285S. [cited 2025 July 14] Available from: https://doi.org/10.1093/ajcn/76.1.290S Best fruit Choices for Diabetes | ADA [Internet].[cited 2025 July 14] Available from: https://diabetes.org/food-nutrition/reading-food-labels/fruit Diabetes Meal planning [Internet]. Diabetes. 2024. [cited 2025 July 14] Available from: https://www.cdc.gov/diabetes/healthy-eating/diabetes-meal-planning.html Care D. Diabetes and dried fruit [Internet]. Diabetes Care Community. 2023. [cited 2025 July 14] Available from: https://www.diabetescarecommunity.ca/diet-and-fitness-articles/diabetes-diet-articles/diabetes-and-dried-fruit/  What are the best fruits for diabetes? [Internet]. WebMD. 2024. [cited 2025 July 14] Available from: https://www.webmd.com/diabetes/fruit-diabetes  Joslin Diabetes Center. Carbohydrates, protein and fats [Internet]. Boston (MA): Joslin Diabetes Center; 2021 Jul [cited 2025 July 14]. Available from: https://joslin.org/news-stories/all-news-stories/education/2021/07/carbs-protein-fats WhatsApp Us Now

White rice is a staple food worldwide but has a high glycemic index (GI), causing rapid blood sugar spikes. However, in the recent development of technologies, there are few ways to reduce the glycemic index of white rice, which is cooking the rice with Harvist Premium Red Palm Oil (RPO). Harvist Red Palm Oil is one of the partners under Diet Ideas Healthy Food Around Me Platform, where it connects users from Diet Ideas to reputable healthy food brands in Malaysia.  The recent study found that adding RPO to white rice significantly reduces its GI from 90 to 65, making it a healthier choice (2). What is Red Palm Oil (RPO)? Red Palm Oil (RPO) is a nutrient-rich oil extracted from the fruit of the oil palm tree. It is naturally high in carotenoids (Pro-Vitamin A), Vitamin E (Tocotrienols & Tocopherols), Coenzyme-Q10, Squalene and Phytosterols, which contribute to its deep red-orange colour. RPO is known for its healthy fat and antioxidant properties which raise the amount of carotenoids and antioxidant activity in rice, heart disease benefits, and ability to improve nutrient absorption. When added to rice, it enhances both nutritional value and glycemic response (4). How does Red Palm Oil (RPO) lower the GI? The reduction in GI is due to the formation of an amylose-lipid complex (ALC) during cooking. This ALC, a type of resistant starch classified as Type V, forms when lipids interact with amylose molecules in starch during heating (3). This slows the release of glucose into the bloodstream and thus reduces the glycemic response (5). On the other hand, RPO rice remained significantly lower in blood glucose level than plain rice. Thus, this study showed that individuals consuming RPO rice experienced more stable blood sugar levels, making it beneficial for diabetes management and overall metabolic health (1). In Diet Ideas, our aim is to help our clients heal through foods and nutrition, and so far when it comes to diabetes clients, adding RPO inside white rice, not only helps to bring a variety of meals selection but indirectly helps its blood glucose management. There are few other benefits of RPO, that our community can learn from:  Prevents visual impairment– High carotenoid content helps protect eye health. Prevents Cardiovascular disease and heart exhaustion – Antioxidants and healthy fats promote heart health. Improve nutrient retention – Over 87% of essential phytonutrients (carotenoids, Vitamin E, Coenzyme-Q10) remain intact after cooking. Prevents Alzheimer’s and Dementia – Tocotrienols in RPO helps protect brain function. Natural moisturizer – Squalene and Vitamin E nourish and hydrate the skin.  In conclusion, Harvist Premium RPO dramatically lowers postprandial blood glucose levels and white rice’s GI. For individuals managing diabetes, incorporating RPO into their diet is a practical and effective way to stabilize blood sugar levels. The ability of RPO to reduce the GI of white rice helps slow carbohydrate digestion, preventing sudden glucose spikes and promoting sustained energy release. By making a simple dietary adjustment, diabetes clients can enjoy rice without compromising blood sugar control and enhance overall well-being References Bhekasuta, A., & Siriwan, C. (2022). ODP249 The Effects of Rice From Starch-removing Rice Cooker on Postprandial Glucose And Insulin Levels in Healthy Adults: A Randomized, Double-blind, Crossover Study. Journal of the Endocrine Society, 6(Supplement_1), A336. https://doi.org/10.1210/jendso/bvac150.697 Farooq, A. M., Dhital, S., Li, C., Zhang, B., & Huang, Q. (2018). Effects Of Palm Oil on Structural And In Vitro Digestion Properties of Cooked Rice Starches. International Journal of Biological Macromolecules, 107(Pt A), 1080–1085. https://doi.org/10.1016/j.ijbiomac.2017.09 .089 Hasjim, J., Ai, Y. and Jane, J.-l. (2013). Novel Applications of Amylose-Lipid Complex as Resistant Starch Type 5. In Resistant Starch. https://doi.org/10.1002/9781118528723.ch 04 Loganathan, R., Subramaniam, K. M., Radhakrishnan, A. K., Choo, Y. M., & Teng, K. T. (2017). Health-promoting effects of red palm oil: evidence from animal and human studies. Nutrition Corresponding Author: Email: aimi@profeslipid.com.my Reviews, 75(2), 98–113. https://doi.org/10.1093/nutrit/nuw054  Sun, L., Ranawana, D. V., Leow, M. K., & Henry, C. J. (2014). Effect of chicken, fat and vegetable on glycaemia and insulinaemia to a white rice-based meal in healthy adults. European journal of nutrition, 53(8), 1719–1726. https://doi.org/10.1007/s00394-014-0678- z WhatsApp Us Now

When it comes to the topic of diabetes, images of amputated legs always comes to mind. But diabetes’ complication goes further than that. It can damage your eyes in the long term, potentially leading to blindness.  More dangerously, it can also affect your kidney and heart, which will subsequently leading to further health complications. Understandably, it is for this reason that those with diabetes may feel an urgent or desperate need to seek advice that can help with their conditions. However, there are loud and popular voices out there that may provide misleading information despite having sincere intentions to help those suffering from diabetes.  Heeding to this ill-informed advice such as taking various herbal supplements, cutting carbohydrate intake vigorously or performing inappropriate exercise  may actually worsen the diabetes, induce further complications, or at the least, does nothing to improve your blood sugar control but instead may burn a hole in your wallet or your time. Thus, it’s important to seek professional advice from qualified practitioners that have certified training and knowledge when it comes to managing nutritional intervention for diabetes.  It’s never just about having the proper application of food intake, but also in incorporating it appropriately for each unique individual.  These qualified practitioners come in the form known as dietitians! Dietitians are well-equipped with Medical Nutrition Therapy (MNT) knowledge and application that is scientifically-backed to improve various diabetes conditions and situation.  In addition, dietitians are able to counsel and inquire into your personal lifestyle habits to make proper recommendations that can fit into your daily life and hassle.  For example, should you be the kind of person to require eating outside during lunchtime, then dietitians can surely discuss with you on the best possible option to manage your blood sugar level.  You don’t have to eat at home, cook your own meals, eating raw salad or be rigid in your dietary approach! But of course, as with every options, there are the pros and cons to it. This is where the dietitian can enlighten you the best course of action for yourself. So, if you have diabetes – get the best and proper advice from dietitians so that you may live your life comfortably, include your favourite foods, be less stressful in going through your progress and ultimately keep your diabetes at bay! WhatsApp Us Now

Phew, what a year! Again, it is the HOLIDAY SEASON! Are you excited to have a relaxing period, spending time with your beloved after one whole year of striving and hard work? You bet! While having all the planning and excitement in mind, it always comes along with the thoughts of having uncontrollable eating pattern and unwanted circumstances, especially for those who have been struggling with their medical conditions, such as diabetes or overweight. It is not only ruining the vibe (meh), it may wipe out all the effort has been made, IN A DAY! Well, guess what, it is possible to have fun and enjoy the foods, while having the conditions under control. What we want for the Holiday? As the saying goes: All I want for Christmas is you. Well, so does the food, the treat, the bed, the joy and the list goes on. Before diving into the how to manage the holiday, consider what is the most important thing to you during this precious time. Is it enjoying time with family, indulging in a favourite treat, maintaining the weight goal or simply keeping your blood sugar levels in check and controlled? Identifying your priorities can help in guiding your decisions when faced with tempting foods. Remember, balance is key—you do not have to give up on every indulgence but try to make smart choices aligned with your health goals. Tip 1: Plan Ahead  We always plan for our holiday, so why not plan for our foods too? Preparation is always preferred when it comes to managing diabetes and weight. If you are gathering with your precious ones, consider checking the menu ahead of the time. So that you know what are the dishes that suits your needs. Planning your meals throughout the day is helpful in balancing the overall intake, feeling guilty-free to enjoy delicious treats without overeating. Here are some little tips to control your calorie and carbohydrate intake: Start the day with a high-protein, low-carb breakfast to avoid blood sugar spikes and keep you fuller for longer.  Balanced Plate Strategy “suku-suku separuh”: At the event, focus on filling half your plate with non-starchy vegetables, a quarter with lean protein and a quarter with whole grains or other carbohydrate sources.  Discuss with your dietitian to plan for your holiday. Join Diet Ideas Programme now to get your personalized meal plan! Tip 2: Portion Control We are humans. We want to take more when there is nice food. Hence, portion control is essential when having calorie-dense holiday foods. Here are some simple ways to avoid overindulging: Use a smaller plate: It encourages smaller portions and still lets you enjoy a full plate of food. Start with vegetables: Filling up on low-calorie vegetables. It can help curb your appetite and prevent overeating higher-calorie foods. Not only that, taking vegetable first in a meal can help in gradually rising the blood glucose, leading to better glycaemic control for individuals with diabetes.  Eat mindfully: Embrace every bite. Focus on the flavours, textures and smells of the food, and try to savour each bite. Eating too fast not only disturb the eating experience, it may also cause overeating without tasting it fully. Brain is a tricky organ. Studies shown that slowing eating rate may suppress hormones regulating appetite [1]. In easy words, eating slowly also gives your body time to recognize when it’s full and making it easier to control food intake. Tip 3: Choose Wisely Choose nutrient-dense foods that will fill you up without spiking blood glucose. Holiday tables are often filled with mouth-watering yet high-carb or high-sugar dishes, but better choices can be made to control your medical condition. Choose proteins and fiber-rich foods: Foods like turkey, chicken, roasted vegetables and legumes, have less impact on blood sugar levels. Including foods with such quality helps in better regulating the blood sugar. Select lower-glycemic foods: If possible, choose whole grains over refined grains. Refined grains is typically grains with removed bran and germ through mechanical processes like grinding or sifting. They may have finer texture, but in exchange with the rapid absorption that may cause glucose spike. Hence, whole grains with the entire grain is better than refined grain in managing blood sugar.  Indulge thoughtfully: If you want to try a carb-rich dish or dessert, take a small portion and savour it. Choose one or two indulgences you love, rather than sampling everything. Hence, limiting the overall calorie and carbohydrate intake. Tip 4: Stay Active Staying active is a great way to balance extra calories and support blood glucose control. Here are several fun ways to keep moving during holiday: Take a walk before or after meals, or even get others involved in a family walk. If you are taking your holiday at a foreign place, isn’t it a great idea to have some light movement, while enjoying the scene?  Schedule some light exercise on the day of the event, whether it’s a morning workout or a post-meal stroll.  Precaution: Gap exercising from meal time for at least 30 minutes to avoid potential stomach discomfort.  Movement can help improve your body’s ability to process glucose [2], making it an excellent tool for managing blood sugar after a holiday meal. Tip 5: Stay Hydrated and Watch Alcohol Intake Drinking plenty of water is crucial, especially with the heavier and saltier foods that are often seen in holiday meals. Staying hydrated can also help you feel fuller, reducing the urge to snack or overeating. If you choose to drink alcohol, keep in mind that it can impact blood sugar and add hidden calories without nutrients. Limit your alcohol intake, choose options with lower alcohol percentage content and drink slowly. You may try to have water in between alcoholic drinks to pace yourself and stay hydrated. Tip 6: Mindful Indulgence It’s okay to indulge and relax a little during the holidays. It’s part of the celebration! Practicing mindfulness can help you enjoy your favourite foods without guilt: Choose one or two

What is diabetes?   I believe that everyone has heard about diabetes before, but do you really know or understand what diabetes is? Diabetes is a type of chronic disease that is characterized by prolonged hyperglycemia (high blood glucose), and it is one of the deadliest diseases in Malaysia. Diabetes can happen due to either internal factors or lifestyle factors. Our blood glucose level is managed by a hormone called insulin. It works by converting the extra glucose in our blood for muscle use. Diabetes happens when the insulin is not working, the excessive glucoses were not converted into glycogen for muscle, stay in the bloodstream and lead to hyperglycemia. Causes: Diabetes can be due to genetic factors whereby the person’s pancreas was unable to produce sufficient insulin for the body or the insulin was unable to function properly. A family history of diabetes of a close member will also increase the risk of a person getting diabetes. As for external factors such as lifestyle factors, it includes unhealthy eating habits, sedentary lifestyle and obesity. How do we know that our current habits are unhealthy eating habits? If you are frequently taking high sugary foods, high fat foods and having low fiber intake, you are considered to have an unhealthy diet habit. Diagnostic value: In recent years, there has been a concerning rise in diabetes cases among Malaysians. According to the National Health and Morbidity Survey (NHMS) 2023, the prevalence of diabetes has increased from 11.2% in 2011 to 15.6%. Alarmingly, the age of individuals being diagnosed with diabetes is becoming younger, which shows a worsening trend.   How can you determine if you are at risk or already have diabetes? A blood test can reveal key indicators, such as an HbA1c reading of ≥6.3% or a fasting blood glucose level (FBS) of ≥7.0 mmol/L, which are diagnostic criteria for diabetes.   Even before undergoing a blood test, certain symptoms may signal a higher risk of diabetes. These include frequent thirst, fatigue, increased hunger, frequent urination, unintended weight loss over a short period, and more. If you notice these symptoms, it’s crucial to seek a medical checkup to prevent complications and manage your condition effectively.   Complications: As mentioned, diabetes is a type of chronic disease, therefore if no actions were taken to control the condition, severe complications may be seen in the future including: –   Kidney failure –   Nerve damage –   Vision loss –   Heart disease –    Skin infection –    Amputation of lower limbs You might think that diabetes can only be managed through medications, however there are other ways that we can manage it which is with the help of foods. Do not worry, here we are today, sharing tips and strategies on how to manage your blood glucose level through dietary modifications. Ways to manage your diabetes through dietary intervention: Control your portion size First step on managing your blood glucose, lets start on controlling the portion. Referring to the Malaysia Healthy Plate method, carbohydrates only account for ¼ of the plate, together with protein, it also accounts for ¼ of the plate too. For vegetables, it is recommended to fill half of the plate with 1 serving of fruits.  Carbohydrates are the main nutrients causing the elevation of blood glucose level; therefore, it is important to limit the intake of carbohydrates. Whereas for vegetables, they are rich in fiber which can help in stabilizing the blood glucose level by preventing it from spiking and provide satiety and prevent overeating at the same time. Taking our meals together with protein will also help in stabilizing the blood glucose level and provide more satiety. Choose low fat dishes You might think that what fat has to do with our blood glucose level, however, fat serves an important aspect in managing our blood glucose levels. Insulin is the hormone helping our body to manage our blood glucose levels, high fat intake can reduce the effectiveness of the insulin causing it unable to bring the glucose in the bloodstream to the muscle and liver for further use.  Not only that, taking in high amount of high fat food might cause obesity and lead to a condition called insulin resistance whereby insulin is unable to function anymore and lead to excessive buildup of glucose in the bloodstream.  Add more fiber to your diet We can get fiber from various sources such as vegetables, fruits and wholegrains. Why is fiber so important for diabetes patients you might wonder. Fiber provides multiple benefits in managing diabetes where it prevents the spiking of your glucose level by slowing the digestion and reducing the absorption of glucose from small intestine. Besides that, eating more fiber has been proven to improve your insulin sensitivity so your less glucose were accumulated in the bloodstream. However, it is important for us to note that we should limit our fruit consumption. Although fruits are rich in fiber, they are also high in sugar content. Eating too many fruits can also lead to an increase of your glucose level. ·Reduce consumption of sugary foods and drinks   We all know that Malaysia is a paradise for food lovers; However, many of these foods are high in sugar, particularly sugary drinks like Teh Tarik, syrup drinks, Milo, and also cendol. These beverages are made from simple carbohydrates, which increase our glucose level even faster than other types of carbohydrates. Similarly, traditional snacks such as kuih seri muka, kuih lapis, apam balik, and many more are also high in sugar content. Frequent consumption of these snacks and drinks will results in elevation of blood glucose. Takeaway note: As a diabetes patient, you can still enjoy your favorite foods and drinks. However, it’s crucial to limit the intake of sugary and high-fat foods to prevent spikes in blood glucose levels. Keeping a self-monitoring glucose meter handy allows you to track your blood sugar readings daily, especially in the morning before breakfast.  Our dedicated dietitians are here to assist with any inquiries you may

Managing sugar cravings can feel like an uphill battle in a world brimming with sweet temptations. From the aroma of freshly baked cookies to the allure of a decadent chocolate bar, sugar is a constant companion in our daily lives. While a bit of indulgence now and then is perfectly fine, persistent sugar cravings can lead to overconsumption, with potential negative impacts on our health. How much sugar is consumed by an average person? In the United States, the average daily consumption of added sugar by adults, young people, and children is 17 teaspoons, more than twice or three times the recommended daily allowance for men and women, respectively (1). However, in Malaysia, the daily consumption value of sugar is 12 teaspoons, according to NHMS 2019 stats. This sugar mainly comes from beverages like tea and coffee, in which sweetened condensed milk is added (2). So, what is the limit for sugar intake?  According to the American Heart Association, the allowed dose for women is six teaspoons (25g), and for men, it is nine teaspoons (38g). Besides this, the recommended daily allowance for children varies based on age but usually ranges from 3 to 6 teaspoons (12 to 25 grams). What is the science behind sugar cravings? We all find it hard to carb out sugar cravings. Isn’t it? This blog will explain the science behind it so you can control the triggering factors. The cravings can stem from a variety of factors including: Blood sugar imbalance Consuming refined carbs or simple sugars causes a rapid blood sugar spike. These carbs come from refined flour, white rice, white pasta, soda, syrup, candies, honey, etc. These trigger insulin release to normalize levels. So, if you rely on these sources in major meals, then you might end up experiencing a swift energy drop or reactive hypoglycemia. As a result, cravings for sugary treats are stimulated (3). Biological Factors:  Sugar triggers the release of dopamine, a neurotransmitter associated with pleasure and reward. It creates a cycle where your brain craves more sugar to replicate that pleasurable feeling. Emotional Factors: Stress, boredom, and emotional distress can lead to a desire for comfort foods, often high in sugar. We often see people uploading pictures of their ice cream or a sweet dessert with the caption “My kind of therapy” or “My happiness pill,” etc. It is because stress hormones (cortisol) trigger the ghrelin secretion in our body. Ghrelin is the hunger hormone, and its production is often linked to sugar cravings. Since you are stressed, you are running on low serotonin (Happiness hormone) levels and crave something sweet (4). Nutritional Deficiencies: Sometimes, cravings can signal a deficiency in particular nutrients. For instance, a lack of magnesium can lead to chocolate cravings. Habitual craving:  Some people have a sweet tooth and hanker for sugary treats. Satisfying these cravings regularly develops into a habit that makes your body expect sugar at certain times. It can be either during work, after meals, or at night. A Practical Guide for Managing Sugar Cravings: Be ready to curb your sweet temptations through these practical tricks: Eat a Balanced Diet:  Ensure your diet is rich in protein, fiber, and healthy fats. These nutrients help maintain stable blood sugar levels and keep you full longer, reducing the urge for sugary snacks. Try eating diverse meals that include complex carbohydrates, fiber, lean proteins, and healthy fats to help control blood sugar levels and reduce sugar cravings after meals. Based on clinical research, protein, in particular, significantly controls blood sugar levels (5).  Stay Hydrated Sometimes, thirst can be mistaken for hunger or sugar cravings. Dehydration makes it difficult for your body to break down glycogen for energy, so you start yearning for carbs (6). You can keep fruit-infused water bottles with you for hydration and energy.  Get Enough Sleep: Lack of sleep can disrupt hormones that regulate hunger, increasing cravings for sugary foods. Aim for 6-8 hours of quality sleep each night to keep these hormones in check. Manage Stress: Cortisol is released during stress, which can heighten the desire for meals high in sugar. You can control these desires through exercise, meditation, or yoga. It varies from person to person; do what works best for you.  Choose Natural Sweeteners: When you’re craving something sweet, opt for natural sweeteners like stevia, honey, or maple syrup. They can be healthier substitutes for refined sugar because they are less processed. Avoid artificial sweetened foods. These can make you indulge more in cravings.  Plan Your Treats: Occasional indulgence is okay, but plan your treats to avoid spontaneous sugary binges. It helps you enjoy your favorite sweets mindfully and in moderation.  Keep Healthy Snacks Handy: Replace sugary snacks with healthier options like nuts, seeds, or yoghurt. These readily available alternatives can help you resist the urge to reach for candy or cookies. What impact does it leave? If you do not follow the above practical guide for curbing sugar cravings, then you are at high risk of being prey to lethal diseases and health issues. Diabetes:  Excess sugar intake for more extended time can cause central obesity, which often becomes a causative factor of diabetes. If you become, then you can’t enjoy your favorite desserts. So, it is better if you control your cravings today and consume sugar in moderation and wisely. Fatty liver: Excessive intake of fructose through frizzy drinks can lead to the accumulation of fat in the liver, which can later destroy the liver. Dental caries:  You can also get affected by dental caries. Sugary foods and soft drinks lead to tooth decay. Sugar interacts with bacteria in the mouth to produce acid, which erodes tooth enamel. Skin aging: Excessive use of sugar produces advanced glycation end products. These AGEs distort the collagen and skin elasticity, leading to wrinkles and premature aging (7). It is okay to be a bit concerned after reading about the negative impacts of satisfying your cravings limitlessly. It is an eye-opener for you as you strive to manage your

Please don’t be misled by false claims. Managing diabetes is far from being as simple as ABC, as some supplement sellers might suggest. It involves constant ups and downs. Diabetes management encompasses more than just controlling blood sugar levels, there are other crucial factors to consider.  In this article, we want to emphasize the importance of taking care of your ABC – where A stands for HbA1c, B for blood pressure, and C for cholesterol – in order to manage your blood sugar effectively.  A – HbA1c  Most people with diabetes are familiar with regularly checking their blood sugar by pricking their fingers and using a blood glucose meter. However, this method only provides information on short-term blood sugar readings.  HbA1c, or glycated haemoglobin, is a blood test that measures the average amount of sugar(glucose) in your blood over the past 3 months. It provides important information about how well your body is managing blood sugar levels.  HbA1c is typically expressed as a percentage. For example, a score of 7% means that, on average, about 7% of your haemoglobin has glucose attached to it. The target HbA1c level for people with diabetes varies depending on individual factors, but in general, a lower HbA1c indicates better blood sugar control and reduced risk of diabetes-related complications.  According to the Malaysia Ministry of Health’s Diabetes guideline, keeping HbA1c level below  7% is a general goal for most people with diabetes.  B for blood pressure Many individuals with diabetes also experience high blood pressure, often known as “hypertensive diabetes”. Managing blood pressure is important for people with diabetes because high blood pressure can significantly increase the risk of various complications and health problems.  High blood pressure can exacerbate diabetes-related nerve damage(neuropathy), leading to various issues such as numbness, tingling, pain and impaired coordination. Moreover, both diabetes and high blood pressure are leading causes of chronic kidney disease. When both conditions are present, they can accelerate the progression of kidney damage.  Additionally, other health conditions like cardiovascular health, eye health, and wound healing can also be affected by the combination of diabetes and high blood pressure.  According to the Malaysia Clinical Practice Guideline for Diabetes, it is ideal to maintain blood pressure within the range of 130-139/70-79 mmHg (130-139 for systolic and 70-79 for diastolic pressure).  C for Cholesterol Another lesser-known fact is the close relationship between blood glucose and cholesterol levels. Elevated blood sugar levels in diabetes can contribute to changes in cholesterol levels. High blood sugar levels promote the formation of advanced glycation end products (AGEs), which damage blood vessels and contribute to inflammation. Consequently, this process can lead to an increase in LDL cholesterol levels (often referred to as “bad cholesterol” level) and a decrease in HDL cholesterol level.  Moreover, diabetes can also impact triglyceride levels. Triglycerides are a type of fat found in the blood, and elevated levels are often associated with insulin resistance, a hallmark of diabetes. High triglyceride levels, combined with low HDL cholesterol levels, can contribute to an increased risk of cardiovascular disease.  The target lipid profile, as outlined in the Malaysia Diabetes Guideline, is as follows:  Lipid profile  Target (mmol/L) Triglyceride <1.7 HDL  Male >1.0Female > 1.2 LDL <2.6 Key takeaway: Effectively managing your diabetes requires taking care of your “ABC” – HbA1c, blood pressure and cholesterol. These factors play a crucial role in maintaining optimal blood sugar control and reducing the risk of complications. Remember, knowledge alone is not enough, taking action is essential.  Diet Ideas offers comprehensive services, including full blood tests and nutrition consultations tailored specifically for people with diabetes.  You are welcome to contact us if you wish to get further information! 

What is Artificial sweetener?  Artificial sweeteners, also known as non-nutritive sweeteners (NNS), are used as an alternative to sugar for people with diabetes or who want to control weight. These sugar alternatives are marketed as “low-calories”, and “zero sugar” and do not affect blood sugar. They are used in many products, including soft drinks, baked food, and confectionery. However, the safety and benefits of artificial sweeteners are still subject to debate among experts.  Types of artificial sweeteners Aspartame It is a NNS that is around 220 times sweeter than sugar. It is used in diet drinks, sugar-free desserts, gum and candy. People with a condition called Phenylketonuria should avoid aspartame as their bodies are unable to process phenylalanine, which is one of the ingredients of Aspartame.  SucraloseSucralose is 600 times sweeter than sugar. Due to its stable structure, sucralose is used in a wide range of food and beverage products, from frozen desserts to baked food that require a high temperature.  SaccharinSaccharin is a low-calorie sweetener that is around 300-500 times sweeter than sugar. It has a slightly bitter, unpleasant aftertaste, thus it is often mixed with other non-nutritive sweeteners.  SorbitolUnlike other NNS, sorbitol falls under a category called “Polytol”, which is a nutritive sweetener. It contains about ⅓ fewer calories than sugar and is used to make sugar-free chewing gums and other food products. SteviaThe sweetener is extracted from the stevia leaf and is 300 times sweeter than sugar. It is used in low-calorie beverages and several tabletop sweeteners. However, some people cannot accept it as it has a bitter aftertaste.  Luo Han Guo extract (Monk fruit extract)The monk fruit extract is another sweetener extracted from natural food and is 100 times sweeter than sugar. It is used as a tabletop sweetener, but some people are not a fan of its fruity taste.  The uses of artificial sweeteners  To reduce calorie intake and help in weight management Normal sugar has 4 kcal per gram, which can contribute to a certain amount of energy intake if consumed every day. Extra energy intake can cause weight gain easily.Non-nutritive sweeteners provide a sweet taste without adding many calories due to their high sweetness intensity. This means that people can use them to enjoy sweet food and drink and not worry about the added calories that can contribute to weight gain.  To reduce the impact of sugar on blood glucose  Sugar is the nutrient that impacts insulin and affects blood sugar. While sugar substitutes, due to their properties, people only need a little sugar substitute to taste the same sweetness as ordinary sugar. Thus, people with diabetes can still enjoy sweet food without bringing their blood glucose at risk.  Controversies towards sugar alternative  Artificial sweeteners and blood glucose Sugar substitutes are like a savior for people with diabetes and a sweet tooth. The Academy of Nutrition and Dietetics concluded that artificial sweetener does not affect glycemic response in people with diabetes. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3402256/  On the contrary, there are also studies reporting the consumption of artificial sweeteners was associated with increased type 2 diabetes risk. https://pubmed.ncbi.nlm.nih.gov/23364017/ This is thought to be due to the way artificial sweeteners interfere with the gut microbiome and affect appetite regulation. The impact of nonnutritive sweeteners on insulin and blood glucose can be complex and depends on many other factors. They can help people with diabetes to cut down their sugar intake, but regular monitoring may be necessary to avoid potential adverse effects.  Artificial sweeteners and weight  By replacing high-calorie sugar with nearly zero-calorie sugar substitutes, we are supposed to lose weight. However, some studies show people’s weight is not reducing but gaining.  This might be due to the reward system of the body. When we consume natural sugar, a signal will be sent to our brain, which gives us rewards and satisfaction. However, artificial sweeteners do not activate the reward pathway in the same way as natural sugars. The lack of satisfaction may cause people to look for more food.  https://www.frontiersin.org/articles/10.3389/fnut.2020.598340/full  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/  Artificial sweeteners and gut health The gut microbiome is the key factor determining the health of a person.  Artificial sweeteners will not be digested in the human body and will be excreted after consumption. Thus, it is believed that these sweeteners will do no harm to us. However, some claim consumption of non-nutritive sweeteners alters the gut microbiota composition, which affects health.  Chi et al. demonstrated an experiment on mice and found that feeding neotame to mice, did alter the diversity of gut bacteria in those mice.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6017827/ A human study by Suez et al. also shows healthy adults developed glucose intolerance after consumption of saccharin. https://pubmed.ncbi.nlm.nih.gov/25231862/ However, another study in Canada showed a different result. They found artificial sweeteners(aspartame and sucralose) did not affect the microbiota of participants. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7694690/  More studies are needed to confirm the effect of artificial sugar on gut health.  Are Artificial sweeteners safe? People doubted the safety of nonnutritive sweeteners. The US Food and Drug Administration (FDA) has approved 6 NNS – Saccharine, Aspartame, Sucralose, Neotame, Acesulfame-K and Stevia and categorized them under the generally recognized as safe (GRAS) category.  There is a saying that artificial sweeteners are causing cancers. However, since then, many studies show that sugar substitutes have no link to developing cancers.  However, certain high-risk populations are not recommended to consume artificial sweeteners. These populations include pregnant and lactating women, migraine, epilepsy patients and children. People with Phenylketonuria (PKU) should avoid aspartame. The safe practice is, as long as consumed within the acceptable daily intake limit, artificial sweeteners are safe to be consumed.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899993/  Can artificial sweeteners replace sugar?  Non-nutritive sweeteners are so useful, they are sugar-free, low in calories and cost-effective, choosing them is like a no-brainer. However, artificial sweeteners are not sugar replacements in all cases. Even though they both taste sweet, there is a big difference in the structure.  For example, natural sugar contributes to caramelization (browning effects on food). They also affect the structure of baked goods, helping to retain moisture and tenderization. Besides,