Is the Filipino Diet a Recipe for Diabetes?

High in refined carbohydrates, sugars, and fats, our dietary habits may contribute to elevated blood sugar levels and insulin resistance. In 2019, 1 in 14 Filipino adults or 6.3% lives with diabetes, and it was predicted that the number of Filipinos with diabetes will rise to 5.2 million, and by 2045, it will increase to 7.2 million. Diabetes is currently the fourth leading cause of death in the country, following heart diseases, stroke, and cancer.

Let’s explores whether the Filipino diet as it stands today could be a contributing factor to the rising diabetes rates and what we can do about it.

In this article:

• Understanding Filipino dietary habits
• Cost of food staples impacting the Filipino diet
• Making healthier choices
• Superfoods to eat in the fight against diabetes
• Common medical complications of diabetes
• How you protect yourself financially from critical illnesses

Understanding Filipino dietary habits

Understanding our dietary habits that contribute to diabetes can help in making healthier choices to prevent and manage this condition.

1. High consumption of white rice: White rice is a staple in the Filipino diet. It is consumed in large quantities, often multiple times a day. While rice is a good source of energy, white rice has a high glycemic index, which means it can cause rapid spikes in blood sugar levels¹. Regular consumption of high-glycemic foods is linked to an increased risk of type 2 diabetes.
2. High intake of sugary foods and beverages: Filipinos often enjoy sweet treats and sugary beverages. From local desserts and baked goods to all-time favorites like chocolates and ice cream, soft drinks, frapucinos and milk tea, excessive sugar intake can lead to weight gain and insulin resistance, both of which are risk factors for diabetes.
3. Processed and canned foods: The Filipino diet includes a significant amount of processed and canned foods, which are often high in unhealthy fats, salt, and sugar. These foods can contribute to obesity and other health issues that increase the risk of diabetes.
4. High-fat and greasy foods: Household staple include fried foods and dishes cooked with a lot of oil. High-fat diets can lead to obesity, which is a major risk factor for diabetes.
5. Low intake of vegetables and fruits: While vegetables and fruits are part of the Filipino diet, they are often consumed in smaller quantities compared to rice and meat. A diet low in fiber and essential nutrients can contribute to poor blood sugar control and increase the risk of diabetes.
6. Fast food consumption: We often turn to fast food for its convenience, affordability, and the comforting familiarity it offers. Hence, the popularity of fast-food chains like Jollibee, McDonalds, Chowking and KFC among others. Additionally, "turo-turo" stalls and foodcarts, offer a variety of home-cooked meals at low prices, making them a popular choice for many. In Makati, "Jollijeeps" are stationary food stalls that evolved from mobile jeepneys, providing affordable, home-cooked Filipino dishes to busy office workers and residents. The combination of quick service, low cost, and familiar flavors provides daily sustenance to many.
7. Drinking culture: There is evidence suggesting that certain lifestyle factors, including drinking habits, may contribute to the high prevalence of diabetes among Filipinos. Binge drinking, in particular, is associated with poor blood sugar control and can lead to insulin resistance, which is a key factor in the development of type 2 diabetes. Additionally, the cultural acceptance of heavy drinking in social settings may exacerbate these risks.

Cost of food staples impacting the Filipino diet

The prices of fish, vegetables, and other staple foods play a big role in what Filipinos eat every day. Let’s look at how these costs affect their eating habits.

Fish
Fish is a favorite food in the Philippines. Popular types include bangus (milkfish), tilapia, and galunggong (round scad). In 2024, a kilo of bangus and galunggong ranges about PhP200, while tilapia seesaws from PhP120 to PhP170.  Despite this, fish can still be expensive for many families, especially those with lower incomes.

Vegetables
Vegetables prices shoot up especially during the typhoon seasons.  If prices continue to go up, families might buy less of these healthy foods and choose cheaper, less nutritious options instead.

Rice and Other Staples
Rice is the main food in the Philippines. The price of rice is a big concern for many families. As of November 2024, farmers sell rice at about PHP 15 per kilogram, but consumers pay around PHP 45 -PHP 65 per kilogram. This big difference shows the challenges in the farming sector, affecting both farmers and consumers.

Economic and Environmental Factors
Several things make food expensive in the Philippines. The COVID-19 pandemic, climate change, and global events like the Russia-Ukraine conflict have disrupted supply chains and increased costs. The El Niño climate pattern has also caused unpredictable weather, making farming harder.

When food prices go up, many Filipinos change what they eat. They might buy less fish and vegetables and choose cheaper, less healthy foods. This can lead to a less balanced diet and health problems over time.

Making Healthier Choices

It is easier said than done, but to reduce the risk of diabetes, Filipinos can make several dietary changes:

Increase Vegetable Intake
Aim to fill half of your plate with vegetables. They are low in calories and high in fiber, which helps in controlling blood sugar levels. Raising your own vegetables at home can greatly increase your vegetable intake without paying retail.

Choose Whole Grains
Replace white rice with whole grains like brown rice which has a lower glycemic index and provides more nutrients.

Limit Sugary Foods and Drinks
Reduce the consumption of sweets and sugary beverages. Opt for water, unsweetened coffee or tea, or natural fruit juices instead.

Opt for Healthy Fats
Use healthier cooking methods like grilling, steaming, or baking instead of frying. Choose healthy fats like canola oil, peanut oil and coconut oil.

Eat More Fruits
Incorporate a variety of fruits into your diet. They provide essential vitamins and minerals and can satisfy sweet cravings in a healthier way.

Affordable superfoods in the fight against diabetes

Managing diabetes can be easier with the right diet. In the Philippines, there are many local superfoods that are not only nutritious but also help control blood sugar levels. And the best part, you can easily grow them in your garden. Here are some readily available superfoods that can be beneficial for people with diabetes:

Malunggay (Moringa)
Malunggay, also known as moringa, is often called a “miracle tree” because of its numerous health benefits. It is rich in vitamins A, C, and E, as well as calcium and potassium. Malunggay helps regulate blood sugar levels and has anti-inflammatory properties.

Okra
Okra can be beneficial for managing diabetes due to its high fiber content, which helps regulate blood sugar levels by slowing down the absorption of sugar in the intestines. Additionally, okra is rich in antioxidants, which can help reduce oxidative stress, a factor that can exacerbate diabetes complication.

Ampalaya (Bitter Melon)
Ampalaya is well-known for its ability to lower blood sugar levels. It contains compounds that mimic insulin, helping to reduce blood glucose. Including ampalaya in your diet can help manage diabetes effectively.

Guava
Guava is a tropical fruit that is high in dietary fiber, which helps slow down the absorption of sugar in the blood. It is also rich in vitamin C and antioxidants, which support overall health and boost the immune system.

Brown rice
Brown rice is generally more nutritious than white rice. It's higher in fiber, magnesium, and other nutrients, and it isn't artificially enriched with nutrients like white rice is. Brown rice has a lower glycemic index (GI) than white rice, meaning it increases blood sugar levels more slowly vs. white rice.

Coconut
Coconut, in its various forms (water, milk, and meat), is a versatile superfood. It is rich in healthy fats, fiber, and minerals. Coconut helps improve insulin sensitivity and provides a steady source of energy without causing spikes in blood sugar².

Turmeric
Turmeric is a spice commonly used in Filipino cooking. It contains curcumin, which has powerful anti-inflammatory and antioxidant effects. Turmeric helps improve insulin function and lowers blood sugar levels.

Calamansi

Calamansi, a small citrus fruit, is packed with vitamin C and antioxidants. It helps improve insulin sensitivity and supports overall health. Drinking calamansi juice can be a refreshing way to get these benefits.

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Incorporating these superfoods into your daily diet can help manage diabetes more effectively. Always consult with a healthcare professional before making significant changes to your diet.

Common medical complications of diabetes

Diabetes is a serious condition that can lead to many other health problems if not managed well. Here are some critical illnesses caused by diabetes complications:

• Heart disease
  People with diabetes are at a higher risk of heart disease. High blood sugar levels can damage blood vessels and the heart, leading to conditions like heart attacks and strokes.
  
  
• Kidney disease
  Diabetes can damage the kidneys over time, leading to chronic kidney disease. This happens because high blood sugar levels harm the tiny blood vessels in the kidneys, making them less effective at filtering waste from the blood.
  
  
• Nerve damage
  High blood sugar can also damage nerves, a condition known as diabetic neuropathy. This can cause pain, tingling, and numbness, especially in the hands and feet. Severe nerve damage can lead to problems with digestion, sexual function, and even the heart.
  
  
• Eye problems
  Diabetes can cause eye problems like diabetic retinopathy, which damages the blood vessels in the retina. This can lead to vision loss and blindness if not treated. Other eye issues include cataracts and glaucoma.
  
  
• Foot problems
  Nerve damage and poor blood flow in the feet can cause serious foot problems. Minor cuts and blisters can turn into severe infections, sometimes leading to amputations.
  
  
• Skin conditions
  People with diabetes are more prone to skin infections and other skin problems. High blood sugar levels can make it harder for the body to fight off infections.
  
  
• Gum disease
  Diabetes can increase the risk of gum disease, which can lead to tooth loss. High blood sugar levels can cause more bacteria to grow in the mouth, leading to infections.
  
  
• Hearing loss
  Hearing loss is more common in people with diabetes. High blood sugar levels can damage the blood vessels and nerves in the ears.
  
  
• Alzheimer’s Disease
  There is a link between diabetes and Alzheimer’s disease. High blood sugar levels can damage brain cells, increasing the risk of dementia.

Managing diabetes well can help prevent these complications. This includes keeping blood sugar levels under control, eating a healthy diet, exercising regularly, and taking prescribed medications.

Protect your financial health with critical illness insurance

Protecting your financial health with critical illness insurance is a wise decision. This type of insurance provides a safety net by offering a lump-sum payment if you’re diagnosed with a serious illness covered by your policy. This financial support can be crucial in covering medical expenses, which can be overwhelming without adequate insurance.

Additionally, it can help replace lost income if you’re unable to work during your recovery period, ensuring that your day-to-day living expenses are taken care of. By having critical illness insurance, you can focus on your health and recovery without the added stress of financial worries. This peace of mind allows you to prioritize what truly matters—your well-being and that of your loved ones.

Here are some options you can consider:
Set for Health Critical Illness Insurance offers comprehensive protection against major and minor critical illnesses. This plan allows you to claim up to three times for unrelated major critical illnesses, ensuring you have continuous coverage when you need it most. Additionally, if you remain healthy and do not make a major critical illness claim by age 75, you will receive a 100% refund of all premiums paid.

Key features of the plan include:

• Triple Claim Benefit: Claim up to three times for unrelated major critical illnesses.
• Additional Coverage: Receive an extra 20% coverage for minor critical illnesses.
• Flexible Payment Terms: Choose between 5-year, 10-year, or 20-year payment options.
• Premium Waiver: Future premium payments are waived if you are diagnosed with a major illness.
• Death Benefit: Your family receives 100% of the benefit amount if you pass away before age 75.

This plan not only provides financial support during critical health challenges but also offers peace of mind knowing that your loved ones are protected. For more details, visit FWD Set for Health.

Vibrant Critical Illness Insurance offers comprehensive protection from wellness to recovery. This plan is designed to support you at every stage of your health journey, providing financial assistance when you need it most.

Key features of the Vibrant plan include:

• Health Screening Benefit: Starting from your 2nd policy anniversary, receive 0.2% of your benefit amount every two years up to the 10th policy anniversary, as long as no major critical illness claims have been made.
• Major Critical Illness Benefit: Get 100% of the benefit amount upon diagnosis of a major critical illness, with up to three claims for cancer and three claims for non-cancer illnesses.
• Health Supplement Benefit: Upon your first major critical illness diagnosis, receive 2% of your benefit amount every month for six months to aid in your recovery.

FWD Vibrant ensures you have the financial support to manage medical expenses and focus on your recovery. For more details, visit FWD Vibrant.

If you want to explore options further, you can reach out to an FWD financial advisor by clicking the button below.

Sources:
1 in 14 adult Filipinos have diabetes: expert - Philippine News Agency, July 2023
Filipinos’ daily intake of fruits, vegetables less than recommended amount – FNRI - Philippine Council for Agriculture and Fisheries, September 2022