Commentary: For those with chronic conditions, Chinese New Year feasts can be stressful
The holiday season brings joy but also stress for people with diabetes, hypertension or high blood cholesterol, says dietitian Jaclyn Reutens.

File photo of relatives celebrating Chinese New Year with a "lohei" session. (Photo: iStock/Marcus Chung)
This audio is generated by an AI tool.
SINGAPORE: By the time Chinese New Year rolls around, we in Singapore would have been attending holiday parties for weeks, with Christmas and New Year in the recent past. This onslaught of festive food and drink can pose a challenge to even the sternest of wills, and those with diabetes and similar conditions must try even harder to keep their diets in check.
High blood glucose, high blood cholesterol, and high blood pressure, also colloquially known together as the “three highs of ageing”, are conditions that require a modified diet to manage. In Singapore, they affect a significant percentage of the population as about 9 per cent of adults have diabetes, 32 per cent have high cholesterol, and 37 per cent have high blood pressure.
It is not uncommon for people to have all three conditions at the same time. Most adults with diabetes often have at least one comorbidity, and the two most common are hypertension (high blood pressure) and hyperlipidaemia (high cholesterol).
If not managed properly, these conditions could lead to serious disease and even death. Reckless eating during the festive season often results in a spike in these three highs.
Then there is the added pressure of family and friends. Some may encourage those watching their diets to indulge because “this doesn’t happen every day”. Conversely, loved ones may police each other’s sugar and sodium intake out of a sense of care. But too much nagging can drive those with dietary restrictions to eat in secret.
So how can someone with a chronic condition safely navigate the holidays, both from a social and medical perspective?
FEASTING CHEAT SHEET
First, honour your diet by watching what you consume. Limit carbohydrates, saturated fat and sodium. This means taking very little cured meat. Anything with batter might not be a good idea because of its high saturated fat and sodium content.
Dietary fibre can help control the intake of these treats. Adding more vegetables to your plate is one way to ensure that you’re getting full without derailing your diet.
As for drinks, opt for water as much as possible, and avoid sugary beverages if you want to enjoy more of the holiday goodies on the table.
Alcohol can cause surges or drops in glucose levels for those living with diabetes, and can contribute to increased blood pressure. If you decide to have a drink, keep it to one and try to have it after food, which can help slow the absorption of alcohol.
Second, take control of your situation. If you’re a party guest, the host might expect you to eat more than you ought to and start putting food on your plate. To avoid this, always have food on your plate even if you don’t end up eating all of it.
Another way you can take control is to prioritise what you want to eat. Knowing your limits, would you rather have a pineapple tart or the nian gao instead? Want both? Then cut your portions to accommodate those cravings. This way you can have your cake and eat it too.
Third, eat slowly and in order. Eating slower, especially when having a big meal, can help avoid a spike in blood glucose. The sequence of what you eat can also affect your blood glucose levels. Starting with protein, fat and fibre slows down the digestion of carbohydrates, thereby improving the blood glucose levels following a meal.
Fourth, for people with diabetes, monitor your blood glucose. The American Diabetes Association recommends checking your blood glucose levels before a meal, and again one to two hours after eating.
Pricking your finger isn’t easy in a social situation, so consider continuous glucose monitoring systems that capture and store glucose data every minute, giving real-time feedback on your smartphone without the need to draw blood. Having insight into how your body reacts to different foods will allow you to manage your condition better, even beyond the holidays.
Fifth, walk it off. As cliche as it sounds, a little bit of exercise does go a long way. Walking before and after a meal helps your body process what you ate. You don’t need to spend hours in the gym just to enjoy a meal, five to 15 minutes of exercise is enough.
HELPING LOVED ONES
If you are caring for someone with chronic health conditions, make sure that they feel supported during the festive season. If you are preparing the food, adjust the recipe to accommodate their needs. Use less sugar and salt, avoid using vegetable oil, or use alternative ingredients like coconut milk in place of dairy. This way you can help them enjoy the holiday feast with a little less guilt.
If you find your loved one enjoying a treat, don’t scold. Instead, give them the benefit of the doubt as it could be their first and only one. Keep an eye out without hovering and create an environment where they are more open to discussing their dietary choices, rather than have them indulge in secret.
The holiday season brings joy, but it can also be quite stressful - even more so for people with the three highs.
However, having any of the three highs should not hinder you from celebrating. The secret is in learning how to manage the situation and having the right support. While you shouldn’t throw caution to the wind, you can still enjoy a Chinese New Year goodie or two if you know what you’re doing.
Jaclyn Reutens is a clinical and sports dietitian at Aptima Nutrition.