Editorial Note:
This article is an expanded and revised edition of a previously commissioned feature. It has been updated with specific local context for Singapore, including practical hawker-centre strategies and current health screening guidelines, to provide a more comprehensive resource for long-term health management.
Key Takeaways for Blood Glucose Management:
- Prioritise Unsweetened Options: Replacing sugary beverages with water or "kosong" drinks is the most immediate way to reduce daily glucose spikes.
- The "Plate Method": Aim for half a plate of non-starchy vegetables and a quarter plate of protein to slow the digestion of carbohydrates.
- Screening Over Symptoms: Diabetes is frequently asymptomatic in the early stages; regular clinical screening is essential for those with risk factors.
Diabetes is a global health crisis, affecting over 537 million people worldwide, with 1 in 10 adults living with the condition as of 2021. In Singapore, the situation is particularly concerning, with about 1 in 3 adults aged 60 and above diagnosed with diabetes. The issue is further exacerbated by the fact that nearly 1 in 2 people with diabetes globally are unaware they have it, and in Singapore, approximately 40% of diabetics are undiagnosed. This lack of awareness leads to serious health consequences, as untreated or poorly managed diabetes can cause irreversible damage to vital organs, including the heart, kidneys, and nerves.
In simple terms, diabetes is a condition where the body struggles to regulate blood sugar levels. For people with Type 1 diabetes, the pancreas does not produce enough insulin, while in Type 2 diabetes, the body either does not make enough insulin or does not respond to it effectively. Pre-diabetes is a warning sign, where blood sugar levels are higher than normal but not yet in the diabetic range.
As we continue to grapple with the diabetes crisis, eating right remains one of the most powerful tools we have in the fight against the disease. Managing blood sugar levels through a balanced diet can help prevent or delay the onset of type 2 diabetes, particularly for those who are pre-diabetic or at high risk. Eating a variety of whole foods—such as vegetables, whole grains, lean proteins, and healthy fats—while reducing processed foods and sugary drinks can make a significant difference in controlling blood sugar levels.
The Impact of Food on Blood Sugar
When you eat, carbohydrates from food break down into glucose (sugar), which enters the bloodstream. In diabetics and pre-diabetics, the body struggles to process glucose efficiently, leading to high blood sugar levels. Over time, this can cause severe damage to vital organs and increase the risk of complications such as heart disease, kidney failure, and nerve damage.
In Singapore, where rice and noodles dominate meals, it is easy to overlook how certain foods impact blood sugar. Foods like white rice, sugary drinks, and traditional desserts (think kaya toast or bubble tea) can cause blood sugar levels to spike quickly. This can be problematic for those with pre-diabetes or diabetes, as it increases insulin resistance, making it harder to control blood sugar.
Fortunately, there are plenty of local food options that can help you manage diabetes better. Opting for whole grains, such as brown rice or quinoa, instead of white rice, can help slow down the release of glucose into your bloodstream. Similarly, adding more vegetables, like kangkong or bitter gourd (a popular diabetes-friendly vegetable in local dishes), to your meals can help stabilise blood sugar.
It is also important to focus on eating foods with a low glycaemic index (GI)—like whole grains, non-starchy vegetables, and legumes—which release glucose more slowly, keeping blood sugar levels steady. This helps prevent the rapid spikes that come from high-GI foods like white bread, sugary beverages, and even some of our beloved hawker delights.
Why a Balanced Diet Matters
Eating a balanced diet goes beyond just controlling blood sugar—it also plays a key role in managing weight and supporting heart health, both of which are crucial for diabetics. Studies show that even a modest weight loss of 5-7% can significantly improve insulin sensitivity, making it easier for the body to regulate blood sugar.
In Singapore, where health conditions like high blood pressure and high cholesterol are common amongst diabetics, a healthy diet helps reduce the risk of complications. Singaporeans are encouraged to incorporate more lean proteins (such as chicken or tofu), healthy fats (like avocado or nuts), and high-fibre foods (like whole grains and vegetables) into their daily meals. These choices not only help maintain stable blood sugar but also support overall health.
Failing to address diet is a critical mistake for pre-diabetics and diabetics. In Singapore, diabetes-related complications are a leading cause of hospitalisation, with conditions like heart disease and kidney failure becoming more prevalent. When blood sugar is not controlled properly, the long-term damage can be devastating—leading to blindness, amputations, and even premature death.
Consuming excessive amounts of sugary drinks like bubble tea, kopi (coffee), or soft drinks, all of which are common in local diets, is especially harmful. A single sugary drink can contain up to 39g of sugar, far exceeding the recommended daily intake. Such drinks contribute to blood sugar spikes and increase the risk of diabetes-related complications.
In a food-loving country like Singapore, it can be challenging to avoid temptations but making small, mindful changes to your diet can have a big impact on blood sugar control. Instead of fried food, try grilling or steaming. If you enjoy rice, switch to brown rice or opt for less rice and more vegetables. You can also snack on local nuts like kacang or choose fruits with a lower glycaemic index, such as guava or papaya, over the typical sugary snacks.
Portion control is also crucial. Even local favourites like laksa or satay can be enjoyed, but it is important to avoid overindulging. The key is moderation—savour your favourite dishes, but balance them with healthier options.
The Future of Diabetes Management
In Singapore, diabetes is a growing concern, but you do not have to face it alone. The right diet can help you manage blood sugar levels, reduce risks, and prevent complications. However, effective diabetes care isn't just about eating right—it is about having the tools to stay on top of your health.
Pre-diabetes is a red flag that can often be reversed. Research has shown that with the right dietary changes and regular physical activity, individuals with pre-diabetes can reduce their risk of developing Type 2 diabetes by as much as 58%. By embracing a healthier lifestyle, it is possible to normalise blood sugar levels, avoid progressing to full-blown diabetes, and improve overall well-being.
To support this journey, simple tools and habits can make a real difference. Keeping a food diary, monitoring blood sugar regularly, or using general wellness trackers can help you understand how your body responds to different meals. Even planning weekly menus or preparing healthier snacks in advance can reduce the likelihood of reaching for sugary or high-carbohydrate options.
Combined with regular physical activity and routine check-ups, these strategies give individuals greater control and confidence in managing their health. Pre-diabetes does not have to progress, and diabetes does not have to define one's future. With consistent effort and mindful eating, it is entirely possible to stabilise blood sugar, lower risks, and improve overall well-being.
The path to better health begins with awareness—and continues with everyday choices. By understanding how food affects the body and by equipping ourselves with simple, practical tools to stay on track, we strengthen our ability to prevent and manage diabetes. The change starts with you, and it can start today.
Practical Implementation
General principles of blood glucose management apply everywhere, but day-to-day execution in Singapore often requires specific strategies, given the prevalence of refined carbohydrates in common meals (white rice, noodles) and the ease of access to sweetened drinks.
Hawker-centre strategies
- Noodle-based meals: add vegetables and a lean protein (egg, tofu, fish, chicken where suitable), and choose unsweetened drinks (e.g. kopi/teh kosong) to avoid stacking sugar on top of a high-carb base.
- Rice-based meals: request less rice, add an extra vegetable portion, and prioritise steamed/roasted/stir-fried options over deep-fried items or heavily sweetened sauces.
- “One treat” rule: if the meal is already carb-heavy, consider choosing either a sweet drink or dessert, rather than both.
Risk and screening (do not rely on symptoms)
Diabetes and pre-diabetes can be present without obvious symptoms. Individuals may wish to consider earlier screening if there is a family history, a history of gestational diabetes, higher blood pressure or cholesterol, central weight gain, or persistent fatigue/thirst. A clinician can advise on appropriate tests (for example, HbA1c) and screening frequency based on risk profile.
Frequently asked questions
Is it necessary to eliminate rice entirely?
Not for most people. Sustainable improvements often come from portion adjustments and pairing carbohydrates with fibre and protein
to slow glucose absorption.
Are “diet” or zero-sugar drinks a healthy default?
These options contain little or no sugar, but they are best treated as a transitional tool rather than a foundation.
Water and unsweetened drinks remain the most reliable daily choice.
Can pre-diabetes be reversed?
In many cases, yes. Consistent changes to eating patterns, physical activity, sleep, and weight management (where appropriate) can bring blood glucose
back into a healthier range, particularly when action is taken early.
Summary: three actions that are usually high impact
- Make unsweetened drinks the default most days.
- Use a simple “plate method” approach: half vegetables, a quarter protein, a quarter carbohydrates.
- Schedule regular screening and follow-up based on clinical advice.
Medical note: This article is for general education and is not a substitute for medical advice. Those with diabetes, pre-diabetes, pregnancy, or who are on glucose-lowering medication should seek personalised guidance from a qualified healthcare professional.
Editorial update: 22 February 2026 — expanded with Singapore-specific implementation tips, FAQs, and screening prompts.
Note: This piece was written as a commissioned feature and has appeared in other health and lifestyle platforms.