GEORGE TOWN: Do you have friends who say they are on a no-sugar diet and avoid desserts, yet will eat one or sometimes two plates of rice or noodles at buffets?
Be warned: carbohydrates become blood glucose too, and refined carbs pack a wallop almost as bad as sugar, said Pantai Hospital Penang dietician Lim Wern Ying.
“It is a false notion that just staying off sugar can keep us from getting overweight. Food with excessive refined carbs leads to high calories and obesity,” she said.
Instead of white rice, koay teow, noodles, spaghetti or white bread, Lim encouraged people to put more faith in complex carbohydrate sources such as brown rice, steel-cut oats or lentils.
“Of course, it is difficult to replace, say, brown rice with white rice. But one can mix brown and white rice for a start,” she offered.
Lim said being moderate about our food intake was the key to a healthy life.
“Just mix and match, such as half or even a quarter plate of rice, with chicken or fish, vegetables and low-sugar fruits, which give the necessary carbs, protein and dietary fibre,” she added.
Lim reminded Malaysians that light exercise was also necessary, at the least.
“Many people give the excuse that they don’t have the time, especially during the pandemic, citing the movement control order.
“The Malaysian Dieticians Association only asks for a minimum of 150 minutes of light exercises a week, which is a very low requirement, yet people do not do it,” she said.
Consumers Association of Penang (CAP) research officer Hatijah Hashim said a survey revealed that ignorance and a sedentary lifestyle had created the biggest health threat in modern society.
These factors, she said, worsen the problem, especially since statistics show Malaysians take an average of 140 teaspoons of sugar a week.
Hatijah, who is a food safety specialist, said the average Malaysian, who has a sweet tooth, tend to be ignorant of the volumes of “hidden sugars” and carbs in the sauces, condiments and snacks they tuck into.
“Yes, white sugar is detrimental and with whatever little knowledge that some have, they are aware that carbohydrates also turn to glucose and give energy.
“But do you burn the excess carbs from rice, bread, noodles and cereals? No, they just turn into glucose and then fat inside you,” she said.
Hatijah said staying away from sugar alone will not help control obesity.
“One must be fully aware of foods that turn into glucose when eaten and find ways to burn them by exercising regularly, at least three times a week.
“Malaysians who take roti canai and teh tarik regularly will increase the country’s obesity rate, but this has become lifestyle food, especially for people in Penang,” she lamented.