Happy dragon year! Are you excited for the upcoming festivities but worried about the impact of all those delicious treats on your health? Fear not because we will share some simple tips to help you eat well and have a happy and healthy Chinese New Year!
To begin, let’s talk about the Glycemic Index (GI). The GI is a measurement of how quickly food that are rich in carbohydrates raises our blood glucose after consumption (on a scale of 1 – 100). The higher the GI, the faster your blood sugar spikes. The rapid spike in blood sugar may increase the risk of health problems like diabetes, heart disease, and even colorectal cancer.
Common factors that can influence Glycemic Index:
- Portion Sizes: The larger the portion size of carbohydrate-rich food, the higher the rise in blood sugar.
- Presence of other food groups: Pairing carbohydrates with other food groups like protein (meat) and fiber-rich vegetables helps to slow down the digestion process, resulting in a more gradual rise in blood sugar.
- Cooking Method: Longer cooking duration breaks down carbohydrates into simpler sugars, making them easier to digest, resulting in a faster blood sugar spike. For example, porridge has a higher GI than rice.
- Intensity of Processing: The more processed a food is, the higher its GI. For example, fruit juice has a higher GI than whole fruit and Wholegrain products has a lower GI than refined carbohydrates.
- Ripeness of Fruit: Under-ripe fruits contain more resistant starch, which is digested slowly and has a lower GI.
It is therefore highly recommended that you consume food that have a lower GI. This will ensure a much gradual rise in your blood glucose levels after you enjoy your meals.
Do not worry fellow food lovers! We can still enjoy delicious meals during Chinese New Year while staying healthy!
Simple Tips to Eat Happily and Healthily:
- Go “brown”: Swap white rice and bee hoon for their wholegrain counterparts like brown rice and brown rice bee hoon. They have a lower GI and releases energy slower, keeping you feeling full for a longer period of time.
- Fish for luck and health: You have definitely heard of the auspicious Chinese phrase 年年有余(鱼) (nián nián yôu yú) – may you have abundance every year. Include fish dishes as a source of protein. Fish is low in fat, high in protein, and great for your heart too!
- Rainbow on your plate: Don’t forget the vegetables! Fill your plate with a variety of colourful vegetables, each packed with vitamins, minerals, and fibre. Think broccoli, carrots, bell peppers, and leafy greens – the more colours, the better!
- Skip the sugary drinks: Ditch the canned drinks and fruit juices. They’re loaded with sugar, resulting in blood sugar spikes. Instead, have a whole mandarin orange and you will get all the natural vitamins and sweetness without the extra sugar rush.
- Snack smart: Yes, you can still indulge in those delicious pineapple tarts, but moderation is key. Set a limit on how much you snack to avoid a blood sugar roller coaster. Alternatively, you can check out healthier snack options too!
- My Healthy Plate for the win: Remember the golden rule. 1/2 plate of vegetables and fruits, 1/4 plate of protein, and 1/4 plate of wholegrain carbohydrates for every main meal. It is the perfect proportion for a balanced and healthy Chinese New Year feast!
Simply follow these tips and you can enjoy all the delicious food without putting your health at risk this festive season. You may also check out our 365 recipes for healthy recipe ideas this Chinese New Year! So, grab your chopsticks and gather your loved ones! Let’s celebrate and have a happy and healthy Chinese New Year together!
