Healthy and smart choices for sahur(suhoor) and berbuka puasa (iftar) in Ramadhan

FIVE  FOOD FOR SAHUR

1. Wholemeal bread

With its low glycemic index (or GI), bread may help improve the body’s sensitivity to insulin, the hormone that manages blood glucose. Wholemeal breads are filling, largely because of their hefty fibre content. Wholemeal also takes longer to digest, thus providing one with a gentle and steady supply of glucose into the blood stream, but only if it’s whole kernel grains.

2. Oats

Rolled oats can help reduce post-meal blood glucose and insulin levels in people with or without diabetes. The soluble fibre called beta-glucan turns into gel in your stomach, slowing the digestive process and blunting the rise in blood glucose.

3. Apples

Apples are loaded with soluble fibre that can slow digestion and blunt blood glucose swings. A serving of a medium apple  contains 4g of fibre, mostly pectin, is also known for its ability to lower cholesterol.

4. Low-fat milk and yoghurt

Milk and yoghurt are excellent sources of calcium, along with protein, carbohydrate and vitamins A and D and B12, riboflavin, phosphorus, zinc and magnesium. Most have low-GI thanks to lactose, the naturally low-GI sugar found in dairy foods. By choosing the fat-free or low-fat variety, you boost your calcium intake but not saturated fat intake.

5. Dark green leafy vegetables

Spinach, bok choy, kale, dark green lettuce — these powerhouse vegetables are low in calories and carbohydrate. They contain potassium and magnesium which help keep blood pressure in check. These anti-oxidants are powerful weapons against diabetes-related complications, including heart disease and nerve damage, not to mention cancer.

FIVE FOODS FOR BUKA PUASA

1. Brown rice

When it comes to managing your blood glucose, do choose the nutrient-packed brown rice. Consuming brown rice can help diabetics protect against metabolic complications including heart disease, stroke and  cancer.

2. Oranges and mandarins

Like other citrus fruits, orange has the ability to steady your blood sugar. With its low GI content, it leaves you feeling fuller longer, taming the temptation to overeat during the next meal and making them an ideal healthy dessert for  those with diabetes or pre-diabetes.

3. Fish

Fish is a great source of protein and protein foods have virtually no impact on blood glucose.  All fish contain some omega-3s, but fatty fish such as salmon, mackerel (ikan kembong, tenggiri), albacore tuna (tongkol), herring (parang) and sardines have the highest level of omega-3. Consuming omega-3 fatty acids can help protect your heart by lowering the “bad” LDL cholesterol , quell inflammation in the body, a major contributor to numerous chronic diseases of ageing, including insulin resistance and diabetes.

4. Tofu and tempeh

Made from soya, tofu and tempeh are rich in protein and a good source of the B vitamins, potassium, zinc and other minerals. They are also low in calories and saturated fat. They have very little carbohydrate, so it won’t affect your blood glucose.

5. Tomatoes

Tomatoes are good for you since they are so low in carbohydrate, thus will not have measurable effect on your blood glucose. Tomatoes are rich in fibre, vitamins (especially Vitamin C), minerals and an anti-oxidant called lycopene, which is beneficial for cancer prevention.

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The article above was shared with me by Jaya, a colleague. We hope that you will benefit from the pointers above, and will be able to share it with your family and friends. For any queries, drop me an email at  kilausuria@gmail.com