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Submitted by PatientsEngage on 27 August 2014

Juliana Lim has had Type II diabetes for 27 years. Here, she shares her diabetes and cholesterol friendly secrets and her little treats. She is a committee member of Diabetic Society of Singapore and represents the Diabetic Support Group. 

Food Try to include the following in your daily diet:

1. Small black fungus -These are easily available in supermarkets and can definitely help to manage your blood sugar.

2. Ladies fingers (Okra) - Try to get the fresher ones. These, too, help manage blood sugar. 

3. Oats of any kind (kosong ie without sugar) help to improve LDL (bad cholesterol).

4. Red cargo rice

You can cook them any way you want, but here are my methods: 

1. Stir fry small black fungus and ladies fingers with onion, garlic and soya sauce in good cooking oil (sunflower oil or rice bran oil or soya bean oil).

2. Drink oats beverage without sugar or milk. Use a moderate amount of oats. For instance, 5 tablespoons of oats in a 320ml mug is too much. 

3. Cook red cargo rice normally. There is no need to soak overnight. This is easily available in supermarkets. There is no need to get organic or any other special variety. Same goes for brown rice.

Try to eat this every day, diligently, without fail. When you see your blood sugar readings improve, you will be happy. You may then even give yourself a little treat once in a while. 

What is once in a while for me? It is once or twice in a week when I may have a traditional tea set at a kopitiam with tea or kopi, kaya and butter toast and 2 half boiled eggs. Or, Kopi, Teh, Teh O (tea with sugar) or even Mr Bean ice cream in a cone, etc.

There is no need to always be drinking Kopi oh kosong (unsweetened hot black tea), Teh kosong (tea without sugar).

WeightGet a digital weighing scale and monitor your weight. You can get an affordable brand. As long your weight is within your BMI, you are okay.

Know your body

You must know how much load your pancreas and your system can take after eating right, medication and your normal exercise rate.

How do you know? Measure your blood sugar regularly (your make your own timetable), go for the Diabetic panel tests* and understand your readings. Ask your doctor to clear any doubts you have. Get to understand your own body. 

Every diabetic's body system reacts differently to the same sugary foods.

* Diabetic panel tests are a group of tests for diabetics in polyclinics. The panel tests include liver tests, kidney tests (microalbumin urine test, Creatine, Sodium, Potassium), HBA1c, Thyroid tests, ECG (for diabetic patients who have symptoms or history of heart problems), cholesterol (total chloresterol, LDL, HDL, Triglycerides). The panel tests do not include eye retinopathy checks, foot screenings.

My Mantras: 

• Eat In Moderation, Eat Right 

• Exercise

• Take your diabetic medications

• Maintain a positive mindset

Diabetic medications can be reduced. Of course, this is a decision your doctor will make if he thinks fit. 

Let's work and live towards a healthy, happy, normal life.

Remember, start now. It’s never too late.

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