Good Nutrition Doesn’t Start with Rice

In the great southeast Asian rice bowl, we hate to tell you this, but white rice is not the answer to good nutrition. In fact, it could be a leading cause to the high prevalence of diabetes many older Cambodians suffer from. So, what can you do? Diabetes (type 2) occurs when the intake of sugars into the body exceeds the amount of insulin that the body produces.

What does that really mean?

Highly processed foods, such as white bread, pasta and white rice, sweet processed foods (normally packaged foods) convert their energy into sugar rapidly once you eat them. If your body isn’t able to process it quickly enough, it leads to an imbalance and can result in Diabetes.

What does Diabetes mean?

Diabetes often isn’t considered a severe problem, however, it should be a stern warning sign as this label can be an indicator of extremely severe health issues and premature death. Impaired vision or complete loss of sight are common symptoms of diabetes, as are kidney disease, heart disease and stroke, loss of circulation to limbs — resulting in gangrene and need to amputate the affected area, and nerve damage.

Don’t despair. You can avoid diabetes by keeping a healthy diet and doing regular exercise. Here are our tips for a healthy diet.

Replace quick burn foods with slow burn foods.

This means foods like brown rice, sweet potato, apples and soy beans are better for you than white rice, white potatoes, watermelon and sweets.

Eat more vegetables!

Especially dark green vegetables which are rich in protein and calcium.

Local foods like okra, pumpkin and pumpkin seeds especially, oranges, tofu and avocado add a huge variety of vitamins into your diet.

Check your quantities!

Vegetables and fruit should make up around 50% of your plate, 25% grains (eg brown rice) and 25% healthy protein (low fat meat, nuts, tofu, fish). Another good tip is to look at the colours of the food and aim for at least 5 different colors to ensure a good balance of different vitamins.

Cut back on sweets and soft drinks.

These are lovely to have but should be kept to special occasions, eating these regularly has a dramatic affect on your health and errodes teeth rapidly, especially in conjunction with poor diet.

Exercise is a must!

Just 30 minutes per day will dramatically reduce your chances of diabetes.

Walking is Perfect.

Get up early and take a 30-minute walk or change your trip to the market by walking instead.

Dancing!

There are lots of group dance classes after work. Find one near your work or home and go along — it’s good fun and a great stress release after a day on the go.

Ride a Bike. Take a sunset bike ride or, if you’re an early bird, take a 30-minute cycle around your neighborhood — make it a longer ride on weekends.

Join a Gym. There are lots of gyms where you can enjoy running, weight training, swimming and more.

Mix it Up. Make a combination of the above exercises to keep it interesting and enjoy a good variety of healthy activity for your body.

 

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