The Singaporean diet and eating practices, rooted in diverse flavours and culinary tradition, have a well-deserved reputation for taste - but not always for health. However, when we look at traditional eating practices in the modern metropolis, there is health to be found. The city's multi-ethnic cuisine is abundant in aromatic herbs and spices, nutrient rich fruits, vegetables, wholesome grains, and can be low in animal products and saturated fat. Despite modern lifestyles, there are healthy Singaporean eating practices that can lower the risk of type 2 diabetes and contribute to cardiovascular health, weight management and longevity.
Please note: If you have pre-diabetes or diabetes, discuss this article with your own doctor or medical practitioner most familiar with your unique medical history before taking any action that might affect your treatment programme. Links to supporting studies are at the end of page.
A recent study from the American Heart Association (July 2023), looked at diabetes, heart disease, stroke (and their causes) for Asian Americans from diverse national backgrounds. In many respects these populations - their diets, their health issues, their lifestyles - mirror those of Singapore's multi-ethnic population.
A key issue addressed in the study was to look at traditional eating practices, suited to the tastes of of different ethnicities, and their relation to health. Eating practices were split into three geographic groups; reviewed on their strengths and weaknesses. Importantly - suggestions provided on how to improve them, to reduce the risk of type 2 diabetes and cardiovascular disease. The findings were as follows:
Southeast Asian Diet (Cambodia, Vietnam, Thailand, Indonesia, Laos, Malaysia, and Singapore)
Regional diet highlights
Strong emphasis on aroma and incorporates the balance of grilling, stir-frying, braising, and deep-frying in palm and coconut oil
Use of discrete herbs and spices, including lemongrass, tamarind, cilantro, basil, mint leaves, and citrus juice
Dishes often call for coconut milk, fish sauce, shrimp paste, and meat broth
Animal protein, including beef, lamb, pork, and poultry
Staple foods include rice (glutinous sticky rice, rice vermicelli), fish (fresh and salted fish), vegetables, and animal protein
Diet weaknesses
Low intake of dietary fiber from refined grains such as white rice and products made from refined-grain flour
High intake of saturated fat and dietary cholesterol intake from animal protein and animal fat
Unhealthy fat from cooking oils such palm oil and coconut oil
High intake of saturated fat from high use of coconut milk and other coconut-containing products
High sodium intake from high-sodium condiments such as fish sauce, soy sauce, and sambal
Low intake of fresh fruits
Low intake of calcium and vitamin D
Dietary suggestions
Increase the use of whole-grain products, including brown rice and whole-grain flour
Increase the use of lean and plant-based proteins
Use low-fat coconut milk or substitute with other nondairy alternatives
Replace cooking oil from high-saturated-fat options to those with lower saturated fat and higher polyunsaturated and monounsaturated fats
Cut down on sodium by using low-sodium alternatives or less per serving
Maintain the use of fresh herbs and spices
Increase the use of dairy or fortified nondairy products for calcium and vitamin D
South Asian Diet (India, Pakistan, Sri Lanka, Nepal, Bangladesh, and Burma)
Northeastern Asian diet (China, Taiwan, Japan, Korea)
Weight loss can be a real challenge in Singapore, for many reasons. Dietary related chronic illness, especially type 2 diabetes driven by weight gain, needs to be addressed by appropriate eating practices, in the home kitchen, when eating out or ordering food in. This means finding eating practices and tastes that you enjoy and can fit into your lifestyle. What steps can you take, at home or at the office, to meet the dietary suggestions made in the report?
Improving health is about finding motivation, prioritising self-care and taking action. If you want to take effective and targeted steps to that fit into your unique lifestyle, The Whole Health Practice is here to help. Whether you want to improve eating practices, beat chronic illness or enhance your overall well-being, our consultations and programs deliver results that are tailored to your needs.
Stay Healthy,
Alastair
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Related Studies
Dove A, Wang J, Huang H, Dunk MM, Sakakibara S, Guitart-Masip M, Papenberg G, Xu W. Diabetes, Prediabetes, and Brain Aging: The Role of Healthy Lifestyle. Diabetes Care. 2024 Aug 28:dc240860. doi: 10.2337/dc24-0860. Epub ahead of print. PMID: 39193914.
Kwan TW, Wong SS, Hong Y, Kanaya AM, Khan SS, Hayman LL, Shah SH, Welty FK, Deedwania PC, Khaliq A, Palaniappan LP; American Heart Association Council on Epidemiology and Prevention; Council on Lifestyle and Cardiometabolic Health; Council on Arteriosclerosis, Thrombosis and Vascular Biology; Council on Clinical Cardiology; Council on Cardiovascular and Stroke Nursing; and Council on Genomic and Precision Medicine. Epidemiology of Diabetes and Atherosclerotic Cardiovascular Disease Among Asian American Adults: Implications, Management, and Future Directions: A Scientific Statement From the American Heart Association. Circulation. 2023 Jul 4;148(1):74-94. doi: 10.1161/CIR.0000000000001145. Epub 2023 May 8. PMID: 37154053.
Dambha-Miller H, Day AJ, Strelitz J, Irving G, Griffin SJ. Behaviour change, weight loss and remission of Type 2 diabetes: a community-based prospective cohort study. Diabet Med. 2020 Apr;37(4):681-688. doi: 10.1111/dme.14122. Epub 2019 Sep 26. PMID: 31479535; PMCID: PMC7155116.
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