Why Diabetes Self-Care Matters Now; From Rising Medical Costs to Personal Diet Control

aoklinikjoey
Nov 10
3 min read

By AOKLINIK Clinical Dietitian and Longevity Team

With Malaysia’s medical costs expected to surge by 16% next year, proactive health care isn’t a luxury. It’s the smartest step toward longevity! If you grew up in Malaysia, chances are your day starts with a plate of nasi lemak, a cup of teh tarik, or maybe a comforting bowl of koey teow th’ng. Delicious? Absolutely. But here’s the catch! Many of our well-loved local foods are quietly contributing to a rise in blood sugar issues, even among those who look “healthy” on the outside.

In conjunction with World Diabetes Day on November 14, be aware that prediabetes is silently affecting 1 in 3 adults! Meaning someone at your lunch table could be at risk or, think about your 5 close friends, chances are one of them already has diabetes. It’s not just about sugar in desserts; it’s the hidden carbs, refined oils, and large portions that cause constant glucose spikes and energy crashes. A simple lunch of char koey teow or roti canai can make your blood sugar soaring, especially when paired with teh tarik or other sweet drinks.

But that doesn’t mean you need to give up local food! The key lies in smarter swaps and mindful combinations like choosing brown rice or quinoa with your ikan bakar, or pairing koey teow soup with extra vegetables and eggs for protein balance. It’s not about restriction, it’s about reclaiming balance, one meal at a time.

Most Malaysians don’t realize when their blood sugar spikes after meals. You might notice:

Sudden tiredness or sleepiness after eating (“food coma”)
Feeling hungry again within 1–2 hours
Dizziness or mild headache
Irritability, sugar cravings, or thirst
Blurry vision or difficulty focusing

If these happen often even without diagnosed diabetes, it’s a sign that your blood sugar need a check!

"Many Malaysians are just one step away from diabetes, they wont see it coming until it becomes a burden."

Smart Malaysian Food Pairings

You don’t have to give up Malaysian food. Just learn how to pair it better:

Brown rice + stir-fried kailan + steamed tofu or lemongrass fish + air fried tempe → Keeps the meal balanced with complex carbs, lean protein, and antioxidants.
Capatti + tomato chutney + soft boiled egg + cucumber salad → Combines protein and fibre for better satiety and stable sugar levels.
Nasi ulam (half portion) + grilled chicken or fish + boiled egg + ulam → High in fibre, antioxidants, and local herbs that support digestion and glucose control.
Chickpea (kacang kuda)/ lentil (dhal) soup/air fried tofu → Protein-rich snack
Teh tarik → switch to teh O or green tea with lemon → Cuts added sugar while keeping your comforting local drink ritual.

Bonus Tip: End your meals with a short 10-minute walk or light household activity. It helps your muscles use up excess glucose naturally

Quick Self Check

Now let's take a moment for a quick self-checklist:

✅ Always feel sleepy after meals

✅ Crave sugar or coffee often

✅ Family history of diabetes

✅ Waistline above healthy range (Man <90cm, Female <80cm)

→ If you tick 2 or more, book a doctor and dietitian consult.

AOKLINIK Approach to Diabetes & Metabolic Health

At AOKLINIK, we believe diabetes care isn’t just about medication. It’s about restoring metabolic balance and helping patients understand their bodies better. Our approach includes:

Personalised Metabolic Assessment : Analysing blood sugar trends, insulin sensitivity, and body composition.
Science-Based Nutrition Planning : Local, realistic meal plan that fit Malaysian lifestyles without deprivation.
Lifestyle Optimisation : Tailored exercise, sleep, and stress management strategies that support long-term blood sugar stability.

AOKLINIK - Above the Ordinary Aesthetic, Wellness & Longevity Centre

Book your consultation today with our medical and dietitian team - the trusted weight management clinic in Penang for liver health and longevity