Skip to main content
  • EN
  • BM
  • Search
  • AIA Malaysia
  • Our Products
    • Life Protection
    • Medical Protection
    • Critical Illness Protection
    • Savings & Investment
    • Accident Protection
    • Property Solutions
    • Motor Insurance
    • Online Products
    • AIA Vitality
    • Employee Benefits
    • Commercial Insurance
  • AIA Vitality
    • How It Works
    • REWARDS & BENEFITS
    • Member’s Testimonial
    • Join AIA Vitality
  • What Matters
    • Health & Wellness
    • Finance & Insurance
    • Video Gallery
    • Mental Wellbeing
    • Health Statistics
  • About AIA
    • About AIA Bhd.
    • About AIA Public Takaful Bhd
    • About AIA General Berhad
    • About AIA Pension & Asset Management
    • Career Opportunities
    • Community & Partnerships
    • Media Centre
    • Events & Promotions
    • Customer Charter
  • Help & Support
    • Contact Us
    • Locate Us
    • Claims Process And Guides
    • Premium Payment
    • FAQ
    • Important Announcements
    • Form Library
    • How to Guides
  • My AIA
    • CUSTOMER LOGIN
    • CUSTOMER REGISTRATION
    • CORPORATE LOGIN
  • Investment-Linked Funds
AIA
  • Our Products

    Our Products

    Select from one of the categories on the right or click here for a recommendation based on your needs.

    Let us help you
    Investment-Linked Funds

    Get the latest updates on our funds and their performance.

    Click here to view AIA Investment Linked Funds Performance Report 2022

    For Individuals

    For Business

    • Life Protection

      Protect yourself and your loved ones from life's uncertainties with AIA's life insurance and takaful plans.

    • Medical Protection

      Avoid unforeseen medical expenses with AIA's medical insurance and takaful plans.

    • Critical Illness Protection

      Focus on your recovery and not your financial commitments when you have AIA's critical illness insurance or takaful plans.

    • Savings & Investment

      Stay protected while you secure your future with AIA's savings and investment plans.

    • Accident Protection

      Safeguard yourself from accidents with AIA's personal accident insurance plans.

    • Property Solutions

      Finance your dream property and ensure your household contents are well-protected.

    • Motor Insurance

      Get comprehensive protection for your motor vehicles.

    • Online Products

      Sign-up for our insurance and takaful plans online for immediate protection.

    • AIA Vitality

      AIA Vitality is the science-backed wellness programme that works with you and rewards you for the healthy choices you make. Find out more

    • Employee Benefits

      Secure your company's most important asset through our market-leading solutions.

    • Commercial Insurance

      Secure your business against mishaps and damages.

  • AIA Vitality

    AIA Vitality

    We support you in taking charge of your health.

    FIND OUT MORE
    • How It Works

      Discover how AIA Vitality motivates you to make healthy choices sustainably.

    • REWARDS & BENEFITS

      Find out what are the rewards and benefits that you can enjoy as an AIA Vitality member.

    • Member’s Testimonial

      Be inspired by the stories of our members 's journey with AIA Vitality

    • Join AIA Vitality

      Kickstart your journey towards better health today!

  • What Matters

    What Matters

    Guides and tips on the latest Health & Finance topics.

    VIEW ALL IN WHAT MATTERS
    • Health & Wellness

      Wholesome & healthy living starts today.

    • Finance & Insurance

      Discover our wide range of insurance and finance topics

    • Video Gallery

      Short videos on the latest Health & Finance topics.

    • Mental Wellbeing

      Start taking care of your mental health today.

    • Health Statistics

      Learn more about the current health statistic.

  • About AIA

    About AIA

    For almost a century, AIA has served the ever-changing needs of millions of people all across the Asia-Pacific region.

    Read More
    • About AIA Bhd.

      Who we are, what we do, our vision and awards.

    • About AIA Public Takaful Bhd

      Who we are, what we do, our vision and awards.

    • About AIA General Berhad

      Who we are, what we do, our vision and awards.

    • About AIA Pension & Asset Management

      Who we are, what we do, our vision and awards.

    • Career Opportunities

      Interested to join our AIA family? Look for a role that suits you.

    • Community & Partnerships

      Giving back to the community is important to us.

    • Media Centre

      Financials, press releases and other info about AIA.

    • Events & Promotions

      Events & Promotions

    • Customer Charter

      Our Commitment to our Customers

  • Help & Support

    Help & Support

    We strive to assist you with any inquiries you might have with a high touch customer service experience.

    Contact AIA
    • Contact Us

      Cannot find the answer in our FAQ section? Contact us now.

    • Locate Us

      Find us and our panel healthcare partners on Google Map

    • Claims Process And Guides

      Find Claims related information and guides here.

    • Premium Payment

      Find information and guides on how to pay premiums here.

    • FAQ

      Have a question? You may find the answer here.

    • Important Announcements

      Useful information for our customers

    • Form Library

      Need a form? Check our form library.

    • How to Guides

      Learn how to perform self serve transaction online at My AIA Portal.

  • My AIA

    My AIA

    Manage your AIA plans, employee benefits, stay healthy with AIA Vitality, and access healthcare services.

    Download My AIA
    Download My AIA
    Download My AIA
    Download My AIA
    • individual
      CUSTOMER PORTAL

      Manage your AIA plans, employee benefits, stay healthy with AIA Vitality, and access healthcare services.

      Register Login

    • corporate
      CORPORATE PORTAL

      For HR personnel and Intermediaries to manage the company's employee benefits portfolio effectively.

      Login

  • Language Select
    • EN
    • BM
  • Search
  • Contact Us
    • Contact Us

      Operating hours :
      Monday - Thursday : 8.30am - 5.30pm
      Friday : 8.30am - 4.30pm

    • AIA BHD.

    • AIA PUBLIC TAKAFUL BHD.

    • AIA General Berhad

    • AIA Roadside Assist

Health & Wellness
Prev | Next
Back to Top
  • {{title}}

    {{label}}
  • The Truth Behind Carbohydrates’ Bad Rap

    22 August 2017

    “Don’t eat white bread! It’s not good for you, wholegrain is so much better.”

    “I cut down on rice because I want to lose weight. I heard too much rice can make you fat!”

    It’s common to hear conversations like these when it comes to healthy eating or ways to lose weight. As Malaysians, we love our rice and noodles and it’s common to see these carbohydrate-filled dishes not only during lunch or dinner, but also breakfast and supper. But as more Malaysians become increasingly health conscious, many are taking it to the other extreme and eliminating all forms of carbs in an attempt to lose weight. However, carbs actually contain numerous health benefits and they should not be cut out of our diets completely.

    Accident Pro Prime

    To understand why carbohydrates or carbs get a bad rap, first we need to understand the two types of carbs: simple carbs and complex carbs. The first is made up of easily digestible simple sugars, which lend food its “sweet” taste. It raises blood sugar levels more quickly than complex carbs, and can be found in fruits, vegetables and processed foods. Meanwhile, complex carbs are made up of fibre and starches, which is what improves our digestive system and sustains the energy level in our body. Complex carbs can be found in legumes, roots and grains, but this is also inclusive of the highly-refined starches found in white bread and pastries.

    Accident Pro Prime

    When we consume simple sugars and highly-refined starches, our bodies store the calories from the food instead of burning them, which results in weight gain and increased blood sugar levels. But the right carbs are a great source of energy as well as a source of essential vitamins, minerals and nutrients. In fact, they’re great for more than just that, here’s how:

    Accident Pro Prime

    1. They’re a mood-booster

    Have you heard of serotonin? It’s one of the happiness hormones alongside endorphins and dopamine that helps us maintain our mood balance. Most carbs contain an amino acid known as tryptophan, and tryptophan actually helps to produce serotonin, thus, lifting our moods and making us feel happier.

    healthy lifestyle

    2. They’re great for your heart

    Some believe that a low-carb diet lowers the risk of getting heart disease. However, research has found that people who eat more whole grains, such as brown rice or quinoa, have lower levels of low-density lipoprotein (LDL) cholesterol and higher levels of high-density lipoprotein (HDL) cholesterol. This is a key finding as LDL cholesterol is linked to higher risk of heart disease, while HDL works to reduce the risk.

    healthy lifestyle
    healthy lifestyle

    3. Trim that waistline with the help of carbs

    Wait, but don’t carbs contribute to weight gain? If you’re busy eating cakes and sweet pastries all day long, then yes it does. However, research has also found that eating the right kind of carbs can encourage weight loss. Look out for carbs high in fibre as they are more filling, they prevent bloating, and they speed up your metabolism as well. The key is to look for quality carbs (a small serving of brown rice, for example) rather than quantity carbs (a large serving of white rice).

    Accident Pro Prime

    4. Carbs are brain food too

    No-carb/low-carb diets have been linked to slower learning and thinking skills as well as memory problems. In fact, a study found that women who eliminated carbs from their diet did poorly on reaction time and suffered reduced visuospatial skills (such as the ability to maintain a visual map in our memory from trips we have made in the past).

    With all that said, what carbs should you be eating then? These are some suggestions that you can keep in mind for a happier and healthier you!

    1. Make whole grains your main

    White rice may be unhealthy, but we don’t have to give up rice altogether. Opt for unpolished brown rice or basmati rice instead, which provides your body with the starch it needs, as well as other nutrients like fibre to control your blood sugar levels and manganese to aid your carbohydrate metabolism. If you enjoy trying new things, you can also replace your rice with other whole grains like rye (high in fibre), farro (high in protein and calcium) or quinoa (contains healthy omega-3 fatty acids).

    Accident Pro Prime

    2. Say hello to potatoes

    You can also get your fill of healthy carbs from sweet potatoes! Their high potassium content has been proven to lower blood pressure and their subtle sweetness is perfect for curbing your sugar cravings. White potatoes are also great (unlike white bread and white rice which contain higher levels of refined starch). Aside from being a source of potassium and vitamin C, they also contain nearly 4 grams of fibre if you eat them with the skin on. This is actually 15% of the recommended daily allowance. So go ahead have roasted potatoes for dinner without feeling guilty – just go easy on the salt or seasoning.

    Accident Pro Prime

    3. Be sure to eat more chickpeas

    Chickpeas are a type of legume that has a low glycaemic index, which can help keep your blood sugar levels at a healthy level. Their high iron and calcium content contribute to the health of your bones while their selenium content could offer protection against certain kinds of cancer. That’s not all! They also stabilise your hunger levels, thus allowing you to maintain better weight management.

    Accident Pro Prime

    4. Consider alternative carb sources

    If you’re looking for other foods to load up on healthy carbs, you can consider fruits like bananas and berries! Bananas are a wonderful source of nutrients, inclusive of vitamin B6, manganese, potassium, and fibre. If you eat them while they’re slightly unripe, you’ll find that they’re also a good source of resistant starch which has been proven to be helpful for weight loss. On the other hand, berries are rich in vitamins, minerals, and they’re great not only for weight loss, but also for prevention of weight gain. The anthocyanins in berries also help keep diabetes at bay, while their high Vitamin C content lowers your cholesterol levels, thereby reducing risk of heart disease.

    It’s hard to fully avoid carbs as they’re found in so many different types of food. So, don’t fear carbs, embrace them and let them help you get your health on the right track by protecting your brain, heart, and even your weight.

    References

    http://www.eatingwell.com/article/16138/6-reasons-you-should-be-eating-carbs/

    http://www.nhs.uk/Livewell/Goodfood/Pages/starchy-foods.aspx/

    http://www.diabetes.co.uk/nutrition/simple-carbs-vs-complex-carbs.html

    https://www.hsph.harvard.edu/nutritionsource/carbohydrates/

    http://www.nhs.uk/Livewell/loseweight/Pages/the-truth-about-carbs.aspx

    http://www.everydayhealth.com/diet-nutrition/diet/good-carbs-bad-carbs/

    https://www.reidhealth.org/carbohydrates-101-the-benefits-of-carbohydrates/

    http://www.womenshealthmag.com/food/you-need-to-eat-carbs

    http://www.health.com/health/gallery/0,,20815445,00.html

    http://www.mensfitness.com/nutrition/what-to-eat/healthy-food-10-best-sources-carbs/slideshow

    http://www.health.com/weight-loss/8-reasons-why-carbs-help-you-lose-weight#eating-carbs-makes-you-thin-for-life

    https://www.forbes.com/sites/rosspomeroy/2013/11/12/do-low-carbohydrate-diets-make-you-dumber/#5759f439742c

    http://time.com/4318201/carbohydrates-weight-loss-resistant-starch/

    http://www.telegraph.co.uk/news/health/news/10968618/Eat-unripe-bananas-but-dont-eat-mash-or-cook-with-olive-oil-for-a-healthy-diet.html


    The above articles are intended for informational purposes only. AIA accepts no responsibility for loss which may arise from reliance on information contained in the articles.

    Related Articles

    7 Ways to Snack Healthy at Work


    Having trouble ditching junk food in the office? Get started and try our simple tips on healthy snacking during work. 

    7 Ways to Snack Healthy at Work

    The Beginner’s Guide to Eating Clean


    Want a healthier lifestyle without having to go through the boring routine? Get started with our guide to clean eating.

    The Beginner’s Guide to Eating Clean

    Eat Healthier, #BeBetter: Top 12 Malaysian Superfoods


    What superfoods can you get locally in Malaysia that are cheap and easily available? 

    Eat Healthier, #BeBetter: Top 12 Malaysian Superfoods

    Recommended Products

    AIA VITALITY

    AIA Vitality is a unique insurance and health programme that actively supports and rewards you for making healthier choices every day so you can live a healthier, longer and better life.

    AIA Vitality

    One Second Survey
    One Second Survey
    ×
    One Second Survey

    What do you think of this article?

    Our Products
    Life Protection
    Medical Protection
    Critical Illness Protection
    Savings & Investment
    Accident Protection
    Property Solution
    Motor Insurance
    Online Products
    Our Products
    Life Protection
    Medical Protection
    Critical Illness Protection
    Savings & Investment
    Accident Protection
    Property Solution
    Motor Insurance
    Online Products

    This website uses cookies for the purpose of enhancing your user experience. You can find more information on the types of cookies we collect, what we use these for, and how to manage your cookie settings in our Cookies Policy and Privacy Statement.

    What matters
    Health & Wellness
    Finance & Insurance
    Video Gallery
    Mental Wellbeing
    Health Statistics
    About Us
    About AIA Bhd.
    About AIA PUBLIC Takaful Bhd.
    About AIA General Berhad
    About AIA Pension and Asset Management Sdn. Bhd. 
    Careers
    Community & Partnership
    Events & Promotions
    Sitemap
    Help & Support
    Contact Us
    FAQ
    Important Announcement
    Form Library
    AIA Malaysia
    Menara AIA, 99, Jalan Ampang,
    50450 Kuala Lumpur
    AIA Bhd.
    1300-88-1899
    For Overseas Customers
    603 2056 1111
    AIA PUBLIC Takaful Bhd.
    1300-88-8922
    AIA General Berhad
    1300-88-1899
    AIA Pension and Asset Management Sdn. Bhd.
    1300-22-7771
    AIA Auto Assist / Roadside Assist
    1-800-88-8733
    What matters
    Health & Wellness
    Finance & Insurance
    Video Gallery
    Mental Wellbeing
    Health Statistics
    ABOUT US
    About AIA Bhd.
    About AIA PUBLIC Takaful Bhd.
    About AIA General Berhad
    About AIA Pension and Asset Management Sdn. Bhd. 
    Careers
    Community & Partnership
    Events & Promotions
    Sitemap

    This website uses cookies for the purpose of enhancing your user experience. You can find more information on the types of cookies we collect, what we use these for, and how to manage your cookie settings in our Cookies Policy and Privacy Statement.

    Help & Support
    Contact Us
    FAQ
    Important Announcement
    Form Library
    AIA Malaysia
    Menara AIA, 99, Jalan Ampang,
    50450 Kuala Lumpur
    AIA Bhd.
    1300-88-1899
    For Overseas Customers
    603 2056 1111
    AIA PUBLIC Takaful Bhd.
    1300-88-8922
    AIA General Berhad
    1300-88-1899
    AIA Pension and Asset Management Sdn. Bhd.
    1300-22-7771
    AIA Roadside Assist
    1-800-88-8733
    www.aia.com.my/roadsideAssist

    Copyright © 2023 AIA Group Limited and its subsidiaries. AIA Bhd. 200701032867 (790895-D) AIA PUBLIC Takaful Bhd. 201101007816 (935955-M) AIA General Berhad 201001040438 (924363-W) AIA Pension and Asset Management Sdn. Bhd. 201201027147 (1011637-P) AIA Health Services Sdn. Bhd. 199601016211 (388561-T). All rights reserved.
    Terms of Use | Privacy Statement | Code of Conduct | Sitemap