Learn from Derrick Ong, Principal Dietitian, today!

ShareFood Writer

Did you know that one in every three Singaporeans under 40 are likely to be afflicted with diabetes? That is why taking the right steps to prevent diabetes is so important!

We have Derrick Ong, the Principal Dietitian and Founder of Eat Right Nutrition Consultancy, to teach you how to regulate your blood sugar health! Derrick is also a popular health advocate who has made numerous appearances in public seminars, TV, and Radio shows to educate and empower his audience to make healthy lifestyle choices. So, if you find him familiar, you probably had watched one of his shows or events!

Derrick Ong Dietitian and Founder of Eat Right Consultancy

Derrick Ong, the Principal Dietitian and Founder of Eat Right Nutrition Consultancy

Today, Derrick will be explaining the Glycemic Index (GI) and how to use it to make smart food choices in your daily life!

But first, if you think you can tell which foods are healthier, for example cornflakes versus Sunshine’s Smart-Carb Low GI 37 bread, then take up Derrick’s challenge in the game of The GI Low in the video and let’s see your results!

The GI Low Game

Play the game "The GI Low" and test your knowledge of healthy foods!

What is GI?

In the regulation of blood sugar, GI is an important term that we must know. It is the measurement of how quickly carbohydrates are digested by our body which then causes our blood sugar levels to rise and fall.

Definition of Glycemic Index (GI)

Definition of GI

Hence, foods with high GI values are digested faster and release sugar quicker into the blood which cause a huge spike in our blood sugar levels. To bring down the blood sugar levels, an excessive amount of insulin is then produced and released into the blood stream, thereby causing a lethargic effect better known as food coma.

Why eat low GI foods?

Now you must be wondering: why is eating low GI foods important?

Using the analogy of cars and fuels, Derrick explains that high GI foods gives the body a huge increase in energy immediately after consumption, however the energy quickly decreases over time and the body experiences tiredness like food coma. Low GI foods, on the other hand, gives the body a steady stream of energy which allow us to focus better at work or school for a longer period.

Performance comparison of high GI and low GI foods

This chart shows the different effect high GI and low GI foods have on the performance of the body

Also, it helps to facilitate weight control which helps in preventing diabetes and reduce the risk of heart diseases!

Health benefits of eating low GI foods

Health benefits of low GI foods

How to choose Low GI foods?

Low GI foods are good for everyone, especially those with diabetes, prediabetes or pregnant mothers with gestational diabetes. So, it is important to make a conscious effort to choose low GI foods today by incorporating at least one low GI food into your meals!

It can be hard to know what foods are good for you, especially in Singapore where there is an abundance of delicious but not very healthy foods. Here’s a chart that shows the GI values of some common foods and which has the highest and lowest GI.

GI values of Singaporean foods

GI values of common Singaporean foods

For the home cooks, Derrick has approved and modified some of Share Food’s recipes to make them low GI so that you can cook low GI meals for you and your family at home!

Sunshine Smart Carb Low GI bread is the lowest GI bread in the market (as of 18th Sept 2019)

To make it convenient for you, Sunshine have developed a special bread recipe that has the lowest score index of 37. - Smart-Carb Low GI. This bread is high in fibre and vitamins and contains beta glucan that helps to lower cholesterol!

Sunshine Low Sugar Smart Carb Low GI bread health benefits

Health benefits of Sunshine's Smart Carb Low GI 37 bread

We hope you have learnt something from Derrick today and we challenge you to go for low GI meals!

Get the low GI recipes down below!

French Toast Waffle with Chocolate and Berries (Low GI Version)

Servings 2 people

Prep Time 10 minutes

Cook Time 5 minutes

Ingredients

French Toast Ingredients

  • 4slices Sunshine Smart Carb Low GI 37 bread
  • 2 whole eggs
  • 1/2cup low fat milk
  • 1tbsp maple syrup
  • 1/2tsp vanilla extract
  • 1tsp ground cinnamon
  • 1tbsp trans-fat free margarinefor greasing pan

Chocolate sauce

  • 60g dark chocolatepreferably 55 to 70% cocoa fat content
  • 100g low fat whipping cream

Garnishing

  • mixed berries of choicewhole or sliced as desired
  • mint leaves

Instructions

Prepare the French toast and cook it in a waffle pan

  1. In a mixing bowl, whisk all the ingredients except bread and butter.
  2. Add in 1 slice of bread at a time. Flip it to ensure even coating.
  3. Place the bread into the waffle machine. Cook for 2 mins till it turns brown and the eggs are fully cooked.

Prepare chocolate sauce

  1. Warm up the whipping cream in the microwave.
  2. Pour it over the chocolate. Stir till it’s evenly mixed.

Assemble and serve

  1. On a plate, stack the French toast, drizzle chocolate sauce over and decorate with berries. Serve immediately.

 

Aussie Chiko Bread Roll (Low GI Version)

Servings 8 rolls

Prep Time 25 minutes

Cook Time 10 minutes

Ingredients

  • 8slices Sunshine Smart Carb Low GI 37 bread
  • 1 eggbeaten
  • 1packet wholewheat/wholemeal breadcrumbspound till fine texture
  • cornstarch solution1 tbsp cornstarch mixed with 2 tbsp water

Filling

  • 150g skinless chicken breastcut into small cubes
  • 70g prawnscut into small cubes
  • 1/4 carrotcut into small stripes
  • 25g tang hoonsoaked till soft & cut into short stripes
  • 1clove garlicminced
  • 1 shallotminced
  • 1/2 onioncut into cubes
  • 3cm celery stalkcut into cubes
  • 2tsbp low sodium fish sauce
  • 1small chilli padiminced
  • 4sprigs coriander leavescut into small pieces
  • pepperto taste

Instructions

Prepare the filling

  1. Mix all filling ingredients and seasoning in a large bowl. Set aside.

Prepare the bread and roll it

  1. Trim off the sides of the bread
  2. Use a rolling pin and flatten the bread.
  3. Place a spoonful of the filling into the centre of the bread.
  4. Brush all 4 sides with cornstarch solution.
  5. Roll the bread tightly together to form a cylinder. Pinch the sides tightly to seal and flatten the two ends of the bread roll.
  6. Roll the bread roll in egg wash and coat with bread crumbs.

Air-fry the bread roll and serve

  1. Place the bread roll in the air fryer. Fry it at 160 degrees for 10 mins. Serve warm.

 

Baked Cheesy Portobello Mushroom Sandwich (Low GI Version)

Servings 2 people

Prep Time 15 minutes

Cook Time 1 hour

Ingredients

  • 2 portobello mushroomslarge size
  • 1tbsp corn flour for dusting
  • 4slices tomato
  • 4slices coral lettcue
  • 4slices Sunshine Smart Carb Low GI 37 bread

Filling

  • 150g salmon filletremove skin and bones
  • 4tbsp low fat milk
  • 200g sweet potatodeskin and cut into cubes
  • 1/2 white onionminced
  • 1/2 egg white
  • 50g low fat mozzarella cheese
  • 1tsp italian mixed herbs
  • 2tbsp unsalted butter
  • 1/4tsp salt
  • 1 1/2tsp coarse black pepper

Topping

  • 100g low fat mozzarella cheese

Instructions

Boil the sweet potato

  1. Boil the sweet potatoes for 25 mins till it is soft enough to be mashed. By boiling the sweet potato helps to reduce the GI as compared to steaming or baking it.
  2. Switch off the fire and leave inside the pot with water till it’s ready to be used.

Prepare the mushroom

  1. Place the mushroom on the baking sheet.
  2. Remove the stem of the mushroom, rinse and pat dry. Dust some corn flour on the mushroom. Set aside.

Cook the salmon

  1. Place the salmon in a microwaveable bowl. Pour milk over it. Cling wrap and punch a few holes.
  2. Microwave for 3 mins or until the salmon is cooked through. By cooking salmon in milk helps to reduce the fishy smell of salmon.
  3. Drain the milk away.

Prepare the filling and spread it on the mushroom

  1. Preheat the oven at 200 degree Celsius.
  2. In a large bowl, place salmon and add in the boiled potato as well as the remaining ingredients for the filling.
  3. Mash the ingredients using a fork and mix evenly.
  4. Scoop 1 portion of the filling and spread it generously on the mushroom.
  5. Top with mozzarella cheese.
  6. Baked for 15 – 20 mins on the middle tray or until the mushrooms are cooked and the cheese turns golden brown. Here's a baking tip for gorgeously baked cheese, transfer the tray to the top to brown the cheese.

Assemble and serve

  1. Build this Baked Cheesy Portobello Mushroom Sandwich with a slice of Sunshine Smart Carb Low GI 37 bread, coral lettuce, baked portobello mushroom, tomatoes and cover it with another slice of bread.

 

Traditional Claypot Rice (Low GI Version)

Servings 3-4 people

Prep Time 20 minutes

Cook Time 40 minutes

Ingredients

  • 3cups brown ricerinised
  • 2 1/2cups wateruse rice cup
  • 2tbsp cooking oil
  • 3pieces skinless chicken thighscut into bite-size
  • 2 chinese sausage
  • 20g salted fishcut into small pieces, Ikan Kurau
  • 25g preserved radishshred and soak in water for 5 mins
  • 4bunch chye sim
  • A pinch of salt
  • A dash of pepper
  • 1 1/2tbsp dark soya sauce
  • 2 tsp sesame oil
  • 1tbsp garlic oil
  • 2stalks spring onionchopped, for garnishing

Chicken Marinade

  • 1 1/2 tbsp oyster sauce
  • 6slices ginger
  • 1tbsp cornflour
  • 1/2 tsp salt
  • 2tsp sesame oil
  • 2tsp oil
  • 1tsp chinese cooking oiloptional

Instructions

Prepare the chicken & Chinese sausage

  1. Marinate the chicken with the seasoning. Set aside.
  2. Soak the Chinese sausage in hot water. Remove the wax coating and slice diagonally. Set aside.

Cook the rice and ingredients

  1. Pour the rice, 2 ½ cups of water and a pinch of salt into the big claypot. Give it a stir and bring it to a boil over medium high heat.
  2. 5 – 7 minutes later, spread chicken in a single layer and top it with shredded radish, salted fish and Chinese sausage on the top of the rice. Do not stir. TIP: Laying the chicken in a single layer will allow it to be cooked evenly and the juice to be infused into the rice.
  3. Reduce the heat to slightly below medium and cook for about 25 mins. Rotate the claypot every 5 minutes by tilting on the four sides. This will allow the rice to be cooked evenly and enables the smoke inside the pot to cook the chicken for a smokey scent.
  4. Lower the heat and turn the pot straight up. Gently stir all the ingredients in the pot, but not the rice, to make sure they are thoroughly cooked.
  5. Add in the Chye Sim, cover the lid and cook for another 5 mins.

Ready to serve

  1. When the rice is cooked, bring the whole pot to the dining table. Have a coaster at the bottom to prevent burning the table.
  2. Open the lid, add in sesame oil, garlic oil and dark soya sauce and give it a good stir with all the ingredients. Adjust the taste to your preference.
  3. Garnish with spring onion and serve while it is hot.

 

Indo-Style Bee Hoon Ayam Soto

Deliciously aromatic and packed with a kick of flavour. This Indonesian dish has won the hearts of many here in Singapore and easy to see why. It is flavourful, comforting and filling as well! This Indo-Style Bee Hoon Ayam Soto recipe is shared by veteran home cook Anne Leong.

Servings 4-5 pax

Prep Time 30 mins

Cook Time 2.5 hrs

Ingredients

  • 1pkt fine rice vermicelli 400gsoaked as per packaging instructions
  • 50g beansprouts
  • 1whole chickencut into half
  • 1large purple onionpeel and sliced
  • 1cube chicken stock
  • 2L water

Spice paste

  • 100g garlicpeeled
  • 170g shallotspeeled and cut into small pieces
  • 2pcs candle nut
  • 35g fresh turmericpeeled and cut into smaller pieces
  • 2tsp cumin seedtoasted on frying pan and pounded with pester and motar
  • 2tsp coriander seedtoasted on frying pan and pounded with pester and motar
  • 4slices galgangalpeeled and cut into smaller pieces
  • 4slices fresh gingerpeeled and cut into smaller pieces
  • 300ml water

Dry spice

  • 6pcs Lime leavescrush the leaves to release fragrance
  • 3pcs turmeric leavescrush the leaves to release fragrance
  • 4pcs dried bay leaves
  • 2stalks lemon grasspound the white part
  • 2tsp pepper cornstoasted on frying pan and pound finely

Seasoning

  • 1tbsp salt
  • 1tbsp sugar

Garnish

  • fried shallots
  • spring onionscut into small pieces
  • coriander leavescut into small peices

Instructions

Blend the spices and cook the soup

  1. Add spice paste ingredient, except for the water, into the food processor and pulse to chop ingredients into fine pieces.
  2. Transfer the chopped ingredients into the blender attachment, pour water in and blend till a fine paste is formed. Add in more water for a smoother blend.
  3. Heat up 4 tbsp oil in a pot and add in the blended ingredients and sliced onions. Stir fry till fragrant.
  4. Add in the dry spices and cook till fragrant and turns to a darker shade of yellow.
  5. Turn to a medium heat and let the soup simmer for at least an hour. Check the pot every 15mins, add more water if required.
  6. Remove the cooked chicken from the pot and set aside to cool. Shred the meat and return the bones to the soup. Allow it to simmer for another 1hr over low heat.
  7. Season with salt and sugar. Switch off the flame, cover and keep it warm.

Blanch the vermicelli and beansprouts, garnish and serve.

  1. In a pot of boiling water, blanch vermicelli and bean sprouts. Dish into a serving bowl.
  2. Top it with shredded chicken and garnish.
  3. Heat up the soup and pour it over the vermicelli. Serve with green chilli.

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