More than 1 in 3 Singaporeans is at risk of developing diabetes in their lifetime. While medication and activity matter, everyday food choices have the biggest impact on fasting glucose and HbA1c. Use this list to identify the dishes that raise blood sugar fastest and to find swaps that respect our food culture.
Low-GI ordering strategies
- Fill half your plate with non-starchy vegetables before adding carbs.
- Choose wholegrain or brown rice whenever possible.
- Share sweet treats; stick to a palm-sized portion of high-carb dishes.
- Pair carbohydrates with lean protein or healthy fats to slow absorption.
- Use sugar-free drinks and avoid sweetened condensed milk in kopi/teh.
10 dishes that spike glucose quickly
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White rice-heavy Economic Rice plates
Multiple rice scoops paired with sugary sauces push glucose up fast. Opt for brown rice, choose braised tofu or steamed fish, and load up on stir-fried vegetables.
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Char Kway Teow
Refined rice noodles fried in sweet dark soy deliver a double hit of carbs and fat. Ask for extra bean sprouts, fewer noodles, and skip the sweet sauce.
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Curry Puffs & Goreng Pisang
Deep-fried pastries combine refined flour with sugar-starchy fillings. Choose baked versions or share dessert to halve the carb load.
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Bubble Tea & Bandung
Sweetened beverages can contain over 10 teaspoons of sugar. Request zero-sugar versions, avoid pearls, or switch to plain tea.
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Ice Kachang & Chendol
Layered syrups and condensed milk send glucose surging. Enjoy a few spoonfuls only, or choose fresh fruit with yoghurt instead.
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Nasi Lemak Breakfast
Coconut rice, fried chicken, and sweet sambal combine high carbs and fats, delaying insulin response. Swap for brown rice nasi lemak and grilled proteins.
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Prata with sweetened drinks
Refined flour prata dipped in sugar-laden curries, plus teh tarik, overwhelms glucose control. Limit to one prata, choose dhal, and order kopi kosong.
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Bihun Goreng
Rice vermicelli fried with sweet chilli sauce lacks fibre. Mix in vegetables, add protein such as egg, and portion off half for later.
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Chee Cheong Fun with sweet sauce
The rice rolls digest rapidly; sweet sauce adds simple sugar. Opt for plain chee cheong fun with sesame seeds or stuffed varieties with prawns.
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Bakery buns and cakes
Soft buns filled with kaya, custard, or red bean are refined carbs with hidden sugar. Choose wholemeal bread, peanut butter, or savoury egg sandwiches instead.
Track carbs with the plate method
Use the “quarter plate carbs” method at hawker centres: allocate one quarter to wholegrains or starchy carbs, one quarter to lean protein, and half to vegetables. Complement with fruit and water to balance micronutrients.
Monitor glucose two hours after meals. If readings exceed 10 mmol/L consistently, share the results with your doctor to adjust medication before HbA1c rises.
When to get medical advice
Book a teleconsult if you notice fasting glucose above 7 mmol/L, persistent dizziness, slow-healing wounds, or tingling sensations. Our doctors collaborate with dietitians, manage medication refills, and arrange blood tests or retinal screening where needed.
DigitalHealth.sg teleconsults cost $18 on weekdays, with payment links and digital MCs issued electronically after each visit.
