The Flavours of Singapore. Managing Type 2 Diabetes with Diet, Taste and Tradition.
Updated: Nov 9
The Singaporean diet and eating practices, rooted in diverse flavours and culinary tradition, have a well-deserved reputation for taste - but not always for health. However, when we look at traditional eating practices in the modern metropolis, there is health to be found. The city's multi-ethnic cuisine is abundant in aromatic herbs and spices, nutrient rich fruits, vegetables, wholesome grains, and can be low in animal products and saturated fat. Despite modern lifestyles, there are healthy Singaporean eating practices that can lower the risk of type 2 diabetes and contribute to cardiovascular health, weight management and longevity.
Please note: If you have pre-diabetes or diabetes, discuss this article with your own doctor or medical practitioner most familiar with your unique medical history before taking any action that might affect your treatment programme. Links to supporting studies are at the end of page.
A recent study from the American Heart Association (July 2023), looked at diabetes, heart disease, stroke (and their causes) for Asian Americans from diverse national backgrounds. In many respects these populations - their diets, their health issues, their lifestyles - mirror those of Singapore's multi-ethnic population.
A key issue addressed in the study was to look at traditional eating practices, suited to the tastes of of different ethnicities, and their relation to health. Eating practices were split into three geographic groups; reviewed on their strengths and weaknesses. Importantly - suggestions provided on how to improve them, to reduce the risk of type 2 diabetes and cardiovascular disease. The findings were as follows:
Southeast Asian Diet (Cambodia, Vietnam, Thailand, Indonesia, Laos, Malaysia, and Singapore)
Regional diet highlights
Strong emphasis on aroma and incorporates the balance of grilling, stir-frying, braising, and deep-frying in palm and coconut oil
Use of discrete herbs and spices, including lemongrass, tamarind, cilantro, basil, mint leaves, and citrus juice
Dishes often call for coconut milk, fish sauce, shrimp paste, and meat broth
Animal protein, including beef, lamb, pork, and poultry
Staple foods include rice (glutinous sticky rice, rice vermicelli), fish (fresh and salted fish), vegetables, and animal protein
Diet weaknesses
Low intake of dietary fiber from refined grains such as white rice and products made from refined-grain flour
High intake of saturated fat and dietary cholesterol intake from animal protein and animal fat
Unhealthy fat from cooking oils such palm oil and coconut oil
High intake of saturated fat from high use of coconut milk and other coconut-containing products
High sodium intake from high-sodium condiments such as fish sauce, soy sauce, and sambal
Low intake of fresh fruits
Low intake of calcium and vitamin D
Dietary suggestions
Increase the use of whole-grain products, including brown rice and whole-grain flour
Increase the use of lean and plant-based proteins
Use low-fat coconut milk or substitute with other nondairy alternatives
Replace cooking oil from high-saturated-fat options to those with lower saturated fat and higher polyunsaturated and monounsaturated fats
Cut down on sodium by using low-sodium alternatives or less per serving
Maintain the use of fresh herbs and spices
Increase the use of dairy or fortified nondairy products for calcium and vitamin D
South Asian Diet (India, Pakistan, Sri Lanka, Nepal, Bangladesh, and Burma)
Regional diet highlights
Well known for its richness, aroma, color, and unique taste
Strong spices are at the heart of most dishes such as hot peppers, cumin, curry, and cloves
Kebabs and naan are common with Persian Arabian roots, but vegetables and vegetarians are also common
Deep-frying is common for meats
Pickle fruits and vegetables
Some may be vegetarian because of personal choice and some for religious reasons
Lentils, peas, and beans are commonly used
Vegetables are common in mixed dishes and are often added in stews
Staple foods include rice (dosa and vada), flour (naan and rotis), vegetables, and animal proteins
Diet weaknesses
Low intake of dietary fiber from refined grains such as white rice and products made from refined-grain flour
High saturated fat and dietary cholesterol intake from animal protein and animal fat
High saturated fat intake from coconut oil use
Low intake of fresh fruits
Low intake of calcium and vitamin D
Dietary suggestions
Increase the use of whole-grain products, including brown rice and whole-grain flour
Replace cooking oil from high-saturated-fat options to those with lower saturated fat and higher polyunsaturated and monounsaturated fats
Reduce the amount of red meat and increase the use of lean and plant-based proteins
Focus on cooking methods other than deep-frying
Increase the use of fresh vegetables in stews
Maintain the use of herbs and spices
Increase the use of dairy or fortified nondairy products for calcium and vitamin D
Northeastern Asian diet (China, Taiwan, Japan, Korea)
Regional diet highlights
Wide variety of cooking methods that focus on the freshness of the ingredients, including steaming, boiling, stewing, roasting, and sauteing
White rice and rice products are a huge staple and an integral part of each meal
Live fish and seafood, animal protein, poultry, and organ meats are common
Soy and soy-based protein are common
Seasonal fruits and vegetables are essential in most meals
Concepts of healthy eating based on the concept of “yin” (feminine) and “yang” (masculine), and the maintenance of this is the root to disease prevention
Pickled and fermented meat and vegetables are common
Diet weaknesses
Lack of dietary fiber from refined grains such as white rice and products made from refined-grain flour
High saturated fat and dietary cholesterol intake from animal protein and organ meats
High sodium intake from preserved meats, pickled vegetables, and condiments (soy sauce, oyster sauce, hoisin sauce, miso, etc)
Dietary suggestions
Increase the use of whole-grain products, including brown rice and whole-grain flour
Reduce the amount of red meat and organ meat consumption and increase the use of lean and plant-based proteins
Decrease sodium intake with the use of fresh herbs and spices and low-sodium alternatives
Increase the use of dairy or fortified nondairy products for calcium and vitamin D
Weight loss can be a real challenge in Singapore, for many reasons. Dietary related chronic illness, especially type 2 diabetes driven by weight gain, needs to be addressed by appropriate eating practices, in the home kitchen, when eating out or ordering food in. This means finding eating practices and tastes that you enjoy and can fit into your lifestyle. What steps can you take, at home or at the office, to meet the dietary suggestions made in the report? Our coaching based programmes support sustainable weight loss and long-term health, addressing other pillars of health that include exercise, sleep, work-life balance and stress. These are all common areas that our clients choose to focus on as part of their own self-care practices for the promotion of health and longevity.
Stay Healthy,
Alastair
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Related Studies
Kwan TW, Wong SS, Hong Y, Kanaya AM, Khan SS, Hayman LL, Shah SH, Welty FK, Deedwania PC, Khaliq A, Palaniappan LP; American Heart Association Council on Epidemiology and Prevention; Council on Lifestyle and Cardiometabolic Health; Council on Arteriosclerosis, Thrombosis and Vascular Biology; Council on Clinical Cardiology; Council on Cardiovascular and Stroke Nursing; and Council on Genomic and Precision Medicine. Epidemiology of Diabetes and Atherosclerotic Cardiovascular Disease Among Asian American Adults: Implications, Management, and Future Directions: A Scientific Statement From the American Heart Association. Circulation. 2023 Jul 4;148(1):74-94. doi: 10.1161/CIR.0000000000001145. Epub 2023 May 8. PMID: 37154053.