Can diabetics eat nasi lemak?

Published

The short answer

Yes, nasi lemak can stay on the menu. What changes is the plate. Use Malaysia’s Suku Suku Separuh rule: quarter rice, quarter egg or chicken, half vegetables and fruit. Add cucumber and a vegetable side. Ask for sambal on the side. Drink plain water or teh O kosong.

The plate, piece by piece

Open the bungkus. Breakfast does not need a courtroom.

Malaysia’s Suku Suku Separuh guide gives rice a quarter of the plate, protein another quarter, and vegetables and fruit the remaining half. That is your starting point.

Part of the plateWhat it isWhat changes it
RiceYour grain quarterAsk for quarter-plate rice
SambalThe accompanimentOrder separately; add it yourself
Egg or chickenYour protein quarterChoose boiled egg or grilled chicken
Cucumber and peanutsCucumber starts the vegetable portion; peanuts are separateAdd a vegetable side and fruit for the half

The vegetable half needs actual space. Two cucumber slices have already done their shift. Give them some backup.

Ask for extra cucumber and a vegetable side. If the stall has neither, get that part separately. Include fruit in the half set aside for vegetables and fruit.

We do not have a published lab number for a Malaysian bungkus, so we go by the plate, not a number.

Ordering at a stall

Keep the order short:

“Less rice, please. Egg, extra cucumber, sambal on the side. Plain water.”

Then picture the quarters. “Less rice” gives the seller a request. A quarter of the plate gives you a target.

Prefer chicken? Give it the protein quarter. Malaysia’s Suku Suku Separuh guide favours steamed, grilled, baked or blanched options. Ask for grilled chicken when available.

Add your vegetable side. Sambal gets its own little dish. It can join breakfast without taking over the premises.

For drinks, order plain water or teh O kosong. Malaysia’s Suku Suku Separuh guide puts water ahead of sweet drinks. Plain water makes the order especially simple.

Sources

  1. MOH Hospital Sibu: quarter, quarter, half plate guide
  2. Hasnan et al. (2023), PLoS One: the Malaysian Healthy Plate and who knows it

Questions people ask

Do I have to skip the sambal?

No. Ask for it on the side and choose how much to add.

How much rice should I have?

Use a quarter of your plate for rice, following Malaysia’s Suku Suku Separuh guide. Leave another quarter for protein and half for vegetables and fruit.

What about nasi lemak with rendang?

Put the rendang in the protein quarter. Keep rice to its quarter and leave the remaining half for vegetables and fruit.