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Diabetes : What you need to know!

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Diabetes is a major public health concern in Malaysia, and the prevalence of type 2 diabetes (T2D) has escalated to 20.8% in adults above the age of 30, affecting 2.8 million individuals.

What causes high blood sugar?

Many things can cause high blood sugar, including being sick, stressed, eating more than planned, and not giving yourself enough insulin. Over time, high blood sugar can lead to long terms, serious health problems.

What else can I do to help prevent/manage my blood sugar levels?

  • Regular monitoring: Be aware of your blood sugar levels by regularly monitoring it. This will help you in deciding what to eat and how much to eat.
  • Choose Natural sweeteners over artificial ones: Try dates, raisins, figs, anjeer or fruits to sweeten your desert.
  • Mindful eating: Opt to grill, roast or bake your snacks instead of frying. 
  • Opt for healthy oils: Choose healthy oils like olive oil and canola oil in food preparation- rich in monounsaturated fatty acids helping to manage your sugar levels better.
  • Go for healthy snacks: Opt for nuts like almonds and walnuts and fresh vegetable salads with healthy and nutritious dips. Vegetables are highly fibrous food that would help in making you feel full and thus you will reduce the intake of other unhealthy stuff.
  • Protein intake: Choose Proteins like fish, chicken or soy over carbohydrates and fats for a meal or snack. Opt for food items rich in Omega 3, monounsaturated fats (MUFA) and polyunsaturated fats (PUFA) that help in bringing better blood sugar control.
  • Avoid unhealthy drinks: Avoid sugary fizzy and alcoholic drinks and go for coconut water and lemonade instead.
  • Exercise: Maintain your regular exercise, diet routine and stick to it with three major meals and frequent snacks.
  • Water intake: Drink plenty of water as it will help in cleansing the gut and will also give you a feeling of fullness, so you will eat less junk food.
  • Take medicines: It is extremely important to have your medicines and take insulin shots on time as per the schedule prescribed by your doctor. (for diabetes patients only)

"For People with Diabetes : When should I check my blood sugar?"

How often you check your blood sugar depends on the type of diabetes you have and if you take any diabetes medicines.

  • When you first wake up, before you eat or drink anything.
  • Before a meal.
  • Two hours after a meal.
  • At bedtime.

Last but not least, Always be mindful of your sugar intake! You might not realize how much sugar you are drinking.

Sugar is a major contributor to obesity and diabetes. Stay healthy by limiting your sugar consumption.


This information is provided for education purposes only. It should not be used to substitute medical diagnosis.

References:">Infographic vector created by macrovector / World photo created by jcomp

Posted On: 13/11/2020

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