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Healthy Eating Steps to Prevent Diabetes
Type 2 Diabetes is a chronic disease which is experiencing rapid rates of increase in many countries, including Singapore, and is also becoming increasingly common amongst young, working adults. Some risk factors for developing Type 2 diabetes include obesity, excess weight around the waist, unhealthy diet, lack of physical activity and smoking.
The good news is - Type 2 diabetes can be prevented with some simple diet and lifestyle changes. To begin with, adopting certain healthy dietary recommendations can lower the risk of Type 2 diabetes.
Swap refined grains like white rice for whole grains such as brown rice, whole wheat, whole oats, barley, quinoa and sorghum. Whole grains contain dietary fibre associated with a decreased risk of Type 2 diabetes, among other health benefits such as helping in weight control, improving digestive health and reducing risk of heart disease.
The hidden risks in beverages are easily overlooked as drinks can be quickly consumed, but it's important to note sugar content in fresh fruit juices are comparable to that of soft drinks. For example, 1 orange contains 2 teaspoons of sugar while a glass of orange juice contains 5 and a half teaspoons of sugar.
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High sugar intake, especially in beverages, has been associated with an increased risk of diabetes. Consuming sugar-sweetened beverages such as soft drinks, fruit juice, energy drinks and sweetened coffee or tea adds extra sugar and calories to your diet, increasing the likelihood of developing diabetes.
Find out how much sugar you are really drinking with the Sugar Alert! app.