JAN – FEB 2014
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pattern repeats itself. By then, one might have amassed an extra 216g of carbohydrates and 158g of sugar in a day – four times higher than what the Singapore Health Promotion Board recommends as the daily sugar intake limit for healthy individuals, which is a maximum of 10 per cent of calories, or 40g to 55g of added sugar. Chinese New Year only comes once a year, and one might think that caving in to temptation for an extra piece of scrumptious kueh bangkit is forgivable. But for some people, giving in to temptation can spiral out of control and they end up bingeing or consuming a large quantity of food in a relatively short period of time. The additional carbohydrates will go into their tally of total carbohydrates eaten during the day and cause a surge in their blood sugar levels. The end result – unhealthy weight gain. More effort may be needed to shed those extra pounds later. “We should be mindful of total calorie intake. Excessive calorie intake regardless of source (carbohydrate, protein or fat) will result in unwanted weight gain, so it is advisable to limit your intake of these festive goodies,” said Ms Kala Adaikan, Principal Dietitian, Singapore General Hospital.
Sugar rush Popping too many bak kwa slices, pineapple tarts and other delectable Chinese New Year delicacies can lead to a sugar overload – and kilos that are hard to get rid of later
photoS: GETTY IMAGES
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easting with family and friends is part of the tradition and excitement associated with the Chinese New Year celebrations. Many of us also look forward to indulging in Chinese New Year goodies such as pineapple tarts, kueh bangkit, love letters, and bak kwa with our families during the festive period. Unfortunately, most Chinese New Year delicacies are also high in refined carbohydrates and loaded with sugar. For instance, a slice of tantalising bak kwa contains 22g of carbohydrates and 22g of sugar, which is similar to a packet drink with 24g of carbohydrates and 23g of sugar. Two pineapple tarts – everyone’s favourite – contain 22g of carbohydrates and 12g of sugar, while two pieces of love letters can contain as much as 18g of carbohydrates and 10g of sugar. Tempted by the huge array of sweet treats, one might start off with a piece of bak kwa, then pineapple tarts – one, two, three and four – followed by two crunchy love letters, all washed down with a packet drink. In just one sitting, as much as 108g of carbohydrates and 79g of sugar would have been consumed. Visit another relative later in the afternoon and the
singapore health
Keep those extra kilos at bay
1
Have a healthy breakfast before visiting relatives and friends A healthy breakfast should include complex carbohydrates packed with lots of fibre (eg whole oats, multigrain cereals, wholemeal bread), nuts and seeds to make one feel full for a longer time and less inclined to binge. Complex carbohydrates release glucose into the blood stream at a slower rate, compared to sugary foods.
2
Skip the sugary canned drinks Ask for tea instead, or even water. Hosts can prepare lemon water or offer their guests beverages with reduced sugar.
3
Spread out the carbohydrates throughout the day Instead of consuming large quantities of food at one go, cultivate the habit of taking small, frequent meals.
Counting Calories Sample Festive Delicacies Packet drink (average) Bak kwa, 1 slice Pineapple tart, 2 pieces Love letters, 2 pieces Kueh bangkit, 2 pieces
Carbohydrates (g) 24 22 22 18 8
Source: Department of Endocrinology, Singapore General Hospital
Sugar content (g) 23 22 12 10 2
Energy (kcal) 92 229 163 112 46
4
Cut down on the portions The piece of bak kwa may look tempting, but instead of wolfing it down whole, try a bite-sized portion or offer to share it.
5
Snack on fruits, seeds and nuts The complex (starchy) carbohydrates contained in fruits, seeds and nuts (eg sunflower seeds, almonds, pumpkin seeds) are filling, making one less inclined to binge on festive goodies. Have a fruit with main meals – the recommended fruit intake is two servings per day.
6
Exercise more Exercises, such as walking, help the muscle cells to absorb blood glucose. Brisk walk for 30 to 60 minutes every day during the festive period. Source: Ms Kala Adaikan, Principal Dietitian, Singapore General Hospital Information for the article was adapted from www. healthxchange.com.sg.