You finish a plate of chicken rice or grab kaya toast on the way to work, and two hours later you're fighting off a wave of drowsiness at your desk. Sound familiar? That crash may be partly your body responding to a blood sugar rise followed by a drop. And if it's happening multiple times a day, it could be affecting your energy and focus, and it's worth paying attention to your long-term health too.
When you eat foods high in refined carbohydrates — think white rice, roti prata, or kaya toast — your digestive system breaks them down quickly into glucose. That glucose enters your bloodstream fast, prompting your pancreas to release insulin to clear it out.
In some people, blood sugar can then dip afterwards. Some people notice fatigue, brain fog, irritability, and cravings that send them reaching for something sweet again. It can become a cycle.
Insulin resistance — a state where your cells stop responding to insulin efficiently — is often seen before type 2 diabetes and metabolic syndrome. Researchers are still working out how much repeated large spikes contribute to it.
With packed work schedules and no time for proper meal planning, many Singaporeans default to hawker food that's fast, affordable, but often carb-heavy. A bowl of ban mian or char kway teow isn't inherently bad, but eaten fast and without enough protein or fibre to slow glucose absorption, it can set up the classic spike-and-crash.
Even health-conscious people can be affected. You might be joining the HPB's National Steps Challenge and still find your afternoons derailed because breakfast was a high-glycaemic option grabbed on the run.
There's a growing body of research on specific nutrients that may support steadier blood sugar levels, though results vary. This isn't about replacing a balanced diet — it's about understanding what research has looked at in addition to one.
Berberine is a widely studied plant-derived compound. Lab and animal research suggests it activates an enzyme called AMPK — sometimes called a "metabolic master switch." Some research suggests berberine may have a modest glucose-lowering effect, mostly in people with type 2 diabetes, and may improve insulin sensitivity. Most of this research has been in people who already have diabetes, so it's less clear what it means for otherwise healthy people.
Chromium is a trace mineral that plays a supporting role in how insulin functions. Studies of chromium supplements have given mixed results. Some people with more severe insulin resistance seem more likely to respond, while other trials found no clear effect on insulin sensitivity or blood sugar.
Magnesium plays a direct part in blood sugar regulation, and low levels are more likely in people with diabetes or insulin resistance. Magnesium is involved in hundreds of enzymatic processes in the body, including the pathways that control how cells use insulin. Research suggests that people with higher magnesium intakes tend to have a lower risk of type 2 diabetes, but trials of magnesium supplements have been few and conflicting.
Dietary fibre slows the rate at which glucose enters the bloodstream — it essentially acts as a buffer between your meal and your blood sugar response. Glucomannan is a soluble fibre derived from the konjac plant. Some research suggests that glucomannan may reduce the rise in glucose after meals, although trial results are mixed.
While omega-3s are best known for heart health, researchers have also looked at whether they affect insulin sensitivity. Research here is still developing and results are mixed, so it's too early to draw firm conclusions.
The order in which you eat may matter. Short-term studies suggest that eating vegetables and protein before carbohydrates can lower the post-meal glucose rise, even when the foods are the same. If you're at a hawker centre, starting with soup or a side of greens before the rice is a simple thing to try.
Walking after meals — even just ten to fifteen minutes — is another commonly suggested strategy. Muscle movement uses glucose directly, which may reduce the load on insulin. It's an easy habit to pair with the National Steps Challenge.
Sleep quality can also affect blood sugar regulation, which is easy to overlook when you're focused only on diet.
This article is for general informational purposes only and does not constitute medical advice. If you have concerns about blood sugar, diabetes, or metabolic health, please consult a qualified healthcare professional before making changes to your diet or supplement routine.
Ask Elaine how this applies to your goals and routine — free, no pressure.