There are over 400,000 diabetics in Singapore, and one-in-three are unaware that they have the condition. Of those who do know, one-in-three have poor control over his/her blood sugar levels and experience some form of hypoglycemia.

Diabetes, the condition that causes four Singaporeans to lose a limb or appendage daily because of complications, tends to sneak up on you. And once it does, it can only be controlled and not cured.

Today, while advancements in treatment, such as Toujeo – a long-acting insulin used to control blood sugar in adults with Type 1 and Type 2 diabetes, can help control the condition effectively, prevention is always the better strategy.

Studies show that lifestyle choices play a big part in controlling Diabetes – especially when it comes to food. A big misconception is that you can’t eat the foods you love once you’re diabetic. That’s not exactly accurate. You can, but it’s all about portion control and lowering the amount of sodium and avoid fried and processed foods.

Here are a couple of recipes that allow you to still enjoy the the finer things in life:

EE FU NOODLES

Ingredients:

For the noodles
Eggs 2 pcs
Wheat flour 250 g
For the dish
Chicken thigh fillet 320 g
Sweet pepper 350 g
Garlic 25 g
Vegetable oil 80 g
Oyster sauce 80 ml
Chicken stock 800 ml
Soy sauce 40 ml
Cilantro leaves fresh 5 g

Directions

Cook the noodles:
– Combine eggs and flour and knead the dough.
– Roll out the dough with a pasta machine.
– Then cut the dough sheets into noodle using special machine attachment.
– Put into boiling salted water and cook for 15 min.
– The noodles are ready!

Cook the chicken:
– Cut chicken thighs and sweet pepper into strips.
– Fry garlic slices in vegetable oil.
– Add chicken fillet, oyster sauce, soy sauce, chicken stock and noodles. Stew for 2 min.
– Add strips of sweet pepper and cook for 1 min more.
– Serve decorated with cilantro leaves.

Nutrient Per Serve
Energy (kcal) 354
Protein (g) 15.3
Total Fat (g) 17.6
Saturated Fat (g) 3.0
Cholesterol (mg) 99
Carbohydrate (g) 32.2
Dietary Fibre (g) 3.1
Sodium (mg) 518
FRUIT SALAD WITH MANGO ICE CREAM

Ingredients:

For the Ice-Cream
Sugar 30 g
Mango 260 g
Egg yolk 1 pc
Light cream115 ml
Mango puree 100 g
Sugar 30 g
For the Salad
Pear 100 g
Strawberry fresh 85 g
Kiwi 100 g
Pineapple 160 g
Orange 110 g
Apple 100 g
Mint fresh 8 g

Prepare the mango ice cream:
– Pulse mango pulp with mango puree and half of the sugar in a blender till smooth.
– Whisk egg yolks with the second half of the sugar till fluffy and light yellow.
– Combine the yolks with the mango puree.
– Whip cold cream in a clean bowl.
– Add whipped cream to the yolk mixture.
– Pour the mixture into a deep mould and freeze for 3-5 hrs.
– Mix the ice cream every hour for smooth texture. The mango ice cream is ready!

Prepare the fruit salad:
– Peel fruit, remove white membranes from the orange segments.
– Cut all the fruit into similar pieces.
– Combine.

To serve:
– Serve with a scoop (50g) of mango ice cream and decorate with mint.

Nutrient Per Serve
Energy (kcal) 149
Protein (g) 1.9
Total Fat (g) 3.6
Saturated Fat (g) 2.0
Cholesterol (mg) 21
Carbohydrate (g) 24.4
Dietary Fibre (g) 4.7
Sodium (mg) 9

So remember, it’s not about eliminating all the things you love, but about portion control. However, always consult a dietitian or your doctor if in doubt.

*The recipes above were provided by Aptima Nutrition & Sports Consultants.  

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