Did you know that one in every three Singaporeans under 40 are likely to be afflicted with diabetes? That is why taking the right steps to prevent diabetes is so important!
We have Derrick Ong, the Principal Dietitian and Founder of Eat Right Nutrition Consultancy, to teach you how to regulate your blood sugar health! Derrick is also a popular health advocate who has made numerous appearances in public seminars, TV, and Radio shows to educate and empower his audience to make healthy lifestyle choices. So, if you find him familiar, you probably had watched one of his shows or events!
Derrick Ong, the Principal Dietitian and Founder of Eat Right Nutrition Consultancy
Today, Derrick will be explaining the Glycemic Index (GI) and how to use it to make smart food choices in your daily life!
But first, if you think you can tell which foods are healthier, for example cornflakes versus Sunshine’s Smart-Carb Low GI 37 bread, then take up Derrick’s challenge in the game of The GI Low in the video and let’s see your results!
Play the game "The GI Low" and test your knowledge of healthy foods!
What is GI?
In the regulation of blood sugar, GI is an important term that we must know. It is the measurement of how quickly carbohydrates are digested by our body which then causes our blood sugar levels to rise and fall.
Definition of GI
Hence, foods with high GI values are digested faster and release sugar quicker into the blood which cause a huge spike in our blood sugar levels. To bring down the blood sugar levels, an excessive amount of insulin is then produced and released into the blood stream, thereby causing a lethargic effect better known as food coma.
Why eat low GI foods?
Now you must be wondering: why is eating low GI foods important?
Using the analogy of cars and fuels, Derrick explains that high GI foods gives the body a huge increase in energy immediately after consumption, however the energy quickly decreases over time and the body experiences tiredness like food coma. Low GI foods, on the other hand, gives the body a steady stream of energy which allow us to focus better at work or school for a longer period.
This chart shows the different effect high GI and low GI foods have on the performance of the body
Also, when coupled with a high protein diet, it can help to facilitate weight control which helps in preventing diabetes and reduce the risk of heart diseases by reducing risk factors such as LDL cholesterol (a.k.a bad cholesterol)!
Health benefits of eating low GI foods
How to choose Low GI foods?
Low GI foods are good for everyone, especially those with diabetes, prediabetes or pregnant mothers with gestational diabetes. So, it is important to make a conscious effort to choose low GI foods today by incorporating at least one low GI food into your meals!
It can be hard to know what foods are good for you, especially in Singapore where there is an abundance of delicious but not very healthy foods. Here’s a chart that shows the GI values of some common foods and which has the highest and lowest GI.
GI values of common Singaporean foods
For the home cooks, Derrick has approved and modified some of Share Food’s recipes to make them low GI so that you can cook low GI meals for you and your family at home!
Sunshine Smart Carb Low GI bread is the lowest GI bread in the market (as of 18th Sept 2019)
To make it convenient for you, Sunshine have developed a special bread recipe that has the lowest score index of 37. - Smart-Carb Low GI. This bread is high in fibre and vitamins and contains beta glucan that helps to lower cholesterol!
Health benefits of Sunshine's Smart Carb Low GI 37 bread
We hope you have learnt something from Derrick today and we challenge you to go for low GI meals!
Get the low GI recipes down below!
- 4 slices Sunshine Smart Carb Low GI 37 bread
- 2 whole eggs
- 1/2 cup low fat milk
- 1 tbsp maple syrup
- 1/2 tsp vanilla extract
- 1 tsp ground cinnamon
- 1 tbsp trans-fat free margarine for greasing pan
- 60 g dark chocolate preferably 55 to 70% cocoa fat content
- 100 g low fat whipping cream
- mixed berries of choice whole or sliced as desired
- mint leaves
- In a mixing bowl, whisk all the ingredients except bread and butter.
- Add in 1 slice of bread at a time. Flip it to ensure even coating.
- Place the bread into the waffle machine. Cook for 2 mins till it turns brown and the eggs are fully cooked.
- Warm up the whipping cream in the microwave.
- Pour it over the chocolate. Stir till it’s evenly mixed.
- On a plate, stack the French toast, drizzle chocolate sauce over and decorate with berries. Serve immediately.
- 8 slices Sunshine Smart Carb Low GI 37 bread
- 1 egg beaten
- 1 packet wholewheat/wholemeal breadcrumbs pound till fine texture
- cornstarch solution 1 tbsp cornstarch mixed with 2 tbsp water
- 150 g skinless chicken breast cut into small cubes
- 70 g prawns cut into small cubes
- 1/4 carrot cut into small stripes
- 25 g tang hoon soaked till soft & cut into short stripes
- 1 clove garlic minced
- 1 shallot minced
- 1/2 onion cut into cubes
- 3 cm celery stalk cut into cubes
- 2 tsbp low sodium fish sauce
- 1 small chilli padi minced
- 4 sprigs coriander leaves cut into small pieces
- pepper to taste
- Mix all filling ingredients and seasoning in a large bowl. Set aside.
- Trim off the sides of the bread
- Use a rolling pin and flatten the bread.
- Place a spoonful of the filling into the centre of the bread.
- Brush all 4 sides with cornstarch solution.
- Roll the bread tightly together to form a cylinder. Pinch the sides tightly to seal and flatten the two ends of the bread roll.
- Roll the bread roll in egg wash and coat with bread crumbs.
- Place the bread roll in the air fryer. Fry it at 160 degrees for 10 mins. Serve warm.
- 2 portobello mushrooms large size
- 1 tbsp corn flour for dusting
- 4 slices tomato
- 4 slices coral lettcue
- 4 slices Sunshine Smart Carb Low GI 37 bread
- 150 g salmon fillet remove skin and bones
- 4 tbsp low fat milk
- 200 g sweet potato deskin and cut into cubes
- 1/2 white onion minced
- 1/2 egg white
- 50 g low fat mozzarella cheese
- 1 tsp italian mixed herbs
- 2 tbsp unsalted butter
- 1/4 tsp salt
- 1 1/2 tsp coarse black pepper
- 100 g low fat mozzarella cheese
- Boil the sweet potatoes for 25 mins till it is soft enough to be mashed. By boiling the sweet potato helps to reduce the GI as compared to steaming or baking it.
- Switch off the fire and leave inside the pot with water till it’s ready to be used.
- Place the mushroom on the baking sheet.
- Remove the stem of the mushroom, rinse and pat dry. Dust some corn flour on the mushroom. Set aside.
- Place the salmon in a microwaveable bowl. Pour milk over it. Cling wrap and punch a few holes.
- Microwave for 3 mins or until the salmon is cooked through. By cooking salmon in milk helps to reduce the fishy smell of salmon.
- Drain the milk away.
- Preheat the oven at 200 degree Celsius.
- In a large bowl, place salmon and add in the boiled potato as well as the remaining ingredients for the filling.
- Mash the ingredients using a fork and mix evenly.
- Scoop 1 portion of the filling and spread it generously on the mushroom.
- Top with mozzarella cheese.
- Baked for 15 – 20 mins on the middle tray or until the mushrooms are cooked and the cheese turns golden brown. Here's a baking tip for gorgeously baked cheese, transfer the tray to the top to brown the cheese.
- Build this Baked Cheesy Portobello Mushroom Sandwich with a slice of Sunshine Smart Carb Low GI 37 bread, coral lettuce, baked portobello mushroom, tomatoes and cover it with another slice of bread.
- 3 cups brown rice rinised
- 2 1/2 cups water use rice cup
- 2 tbsp cooking oil
- 3 pieces skinless chicken thighs cut into bite-size
- 2 chinese sausage
- 20 g salted fish cut into small pieces, Ikan Kurau
- 25 g preserved radish shred and soak in water for 5 mins
- 4 bunch chye sim
- A pinch of salt
- A dash of pepper
- 1 1/2 tbsp dark soya sauce
- 2 tsp sesame oil
- 1 tbsp garlic oil
- 2 stalks spring onion chopped, for garnishing
- 1 1/2 tbsp oyster sauce
- 6 slices ginger
- 1 tbsp cornflour
- 1/2 tsp salt
- 2 tsp sesame oil
- 2 tsp oil
- 1 tsp chinese cooking oil optional
- Marinate the chicken with the seasoning. Set aside.
- Soak the Chinese sausage in hot water. Remove the wax coating and slice diagonally. Set aside.
- Pour the rice, 2 ½ cups of water and a pinch of salt into the big claypot. Give it a stir and bring it to a boil over medium high heat.
- 5 – 7 minutes later, spread chicken in a single layer and top it with shredded radish, salted fish and Chinese sausage on the top of the rice. Do not stir. TIP: Laying the chicken in a single layer will allow it to be cooked evenly and the juice to be infused into the rice.
- Reduce the heat to slightly below medium and cook for about 25 mins. Rotate the claypot every 5 minutes by tilting on the four sides. This will allow the rice to be cooked evenly and enables the smoke inside the pot to cook the chicken for a smokey scent.
- Lower the heat and turn the pot straight up. Gently stir all the ingredients in the pot, but not the rice, to make sure they are thoroughly cooked.
- Add in the Chye Sim, cover the lid and cook for another 5 mins.
- When the rice is cooked, bring the whole pot to the dining table. Have a coaster at the bottom to prevent burning the table.
- Open the lid, add in sesame oil, garlic oil and dark soya sauce and give it a good stir with all the ingredients. Adjust the taste to your preference.
- Garnish with spring onion and serve while it is hot.
| Servings | Prep Time |
| 4-5 pax | 30 mins |
| Cook Time |
| 2.5 hrs |
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Deliciously aromatic and packed with a kick of flavour. This Indonesian dish has won the hearts of many here in Singapore and easy to see why. It is flavourful, comforting and filling as well! This Indo-Style Bee Hoon Ayam Soto recipe is shared by veteran home cook Anne Leong.
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- 1 pkt fine rice vermicelli 400g soaked as per packaging instructions
- 50 g beansprouts
- 1 whole chicken cut into half
- 1 large purple onion peel and sliced
- 1 cube chicken stock
- 2 L water
- 100 g garlic peeled
- 170 g shallots peeled and cut into small pieces
- 2 pcs candle nut
- 35 g fresh turmeric peeled and cut into smaller pieces
- 2 tsp cumin seed toasted on frying pan and pounded with pester and motar
- 2 tsp coriander seed toasted on frying pan and pounded with pester and motar
- 4 slices galgangal peeled and cut into smaller pieces
- 4 slices fresh ginger peeled and cut into smaller pieces
- 300 ml water
- 6 pcs Lime leaves crush the leaves to release fragrance
- 3 pcs turmeric leaves crush the leaves to release fragrance
- 4 pcs dried bay leaves
- 2 stalks lemon grass pound the white part
- 2 tsp pepper corns toasted on frying pan and pound finely
- 1 tbsp salt
- 1 tbsp sugar
- fried shallots
- spring onions cut into small pieces
- coriander leaves cut into small peices
- Add spice paste ingredient, except for the water, into the food processor and pulse to chop ingredients into fine pieces.
- Transfer the chopped ingredients into the blender attachment, pour water in and blend till a fine paste is formed. Add in more water for a smoother blend.
- Heat up 4 tbsp oil in a pot and add in the blended ingredients and sliced onions. Stir fry till fragrant.
- Add in the dry spices and cook till fragrant and turns to a darker shade of yellow.
- Turn to a medium heat and let the soup simmer for at least an hour. Check the pot every 15mins, add more water if required.
- Remove the cooked chicken from the pot and set aside to cool. Shred the meat and return the bones to the soup. Allow it to simmer for another 1hr over low heat.
- Season with salt and sugar. Switch off the flame, cover and keep it warm.
- In a pot of boiling water, blanch vermicelli and bean sprouts. Dish into a serving bowl.
- Top it with shredded chicken and garnish.
- Heat up the soup and pour it over the vermicelli. Serve with green chilli.
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