Top 10 Unhealthy Foods in Singapore and How to Eat Healthier

Singapore’s vibrant food scene, from hawker centres to fast-food chains, offers a tempting array of dishes. However, many popular foods are high in cholesterol LDL, saturated fats, sodium, and sugars, contributing to heart disease, hypertension, diabetes, and obesity. This article explores the top 10 worst, most unhealthy foods in Singapore, their health impacts, and practical tips for healthy eating and lifestyle changes. Learn how to manage these risks with follow-up care and sustainable habits tailored to Singapore’s urban environment.

Top 10 Unhealthy Foods in Singapore and Why They’re Harmful

• Char Kway Teow (Fried Flat Rice Noodles)

  Why Unhealthy: Stir-fried with lard, dark soy sauce, and oil, this hawker staple is high in saturated fats and calories (700–900 kcal per plate). Ingredients like Chinese sausage and cockles add sodium and cholesterol LDL, raising heart disease risk.

  Health Impact: Frequent consumption increases LDL cholesterol, contributing to atherosclerosis and cardiovascular disease. High sodium can also spike hypertension.

• Hainanese Chicken Rice (Fried or Skin-On)

  Why Unhealthy: Fried chicken or fatty skin versions are loaded with saturated fats. The rice, cooked in chicken fat, is calorie-dense (600–800 kcal). Chili sauce adds sodium, worsening hypertension risks.

  Health Impact: Elevates cholesterol LDL and promotes weight gain, increasing heart disease and diabetes risks.

• Laksa (Coconut Milk-Based Noodle Soup)

  Why Unhealthy: The coconut milk broth is rich in saturated fats and calories (700–1,000 kcal). Shrimp paste and fish cakes add sodium, straining the heart and kidneys.

  Health Impact: High saturated fats raise triglycerides and LDL cholesterol, linked to heart disease. Sodium exacerbates hypertension.

• Roti Prata with Curry

  Why Unhealthy: Made with ghee or oil, roti prata is high in trans fats and calories (400–600 kcal for two pieces). Curries (e.g., mutton) add sodium and sugars.

  Health Impact: Trans fats increase LDL cholesterol and lower HDL, raising heart disease risk. Sodium contributes to hypertension.

• Nasi Briyani with Fried Chicken or Mutton

  Why Unhealthy: Cooked with ghee, this rice dish is calorie-heavy (800–1,200 kcal). Fried chicken or mutton adds saturated fats, while curries increase sodium.

  Health Impact: Promotes obesity and cholesterol LDL buildup, increasing heart disease and diabetes risks.

• Bak Kut Teh (Pork Rib Soup)

  Why Unhealthy: Fatty pork ribs and high-sodium broth (800–1,200 mg sodium) are paired with trans fat-laden youtiao (fried dough). MSG can cause issues for sensitive individuals.

  Health Impact: High sodium fuels hypertension, while fats raise cholesterol LDL and heart disease risk.

• Fast Food Burgers (e.g., McDonald’s Double Cheeseburger)

  Why Unhealthy: These are high in saturated fats, sodium (1,000–1,500 mg), and calories (500–800 kcal). Processed patties and sauces contain ultra-processed ingredients linked to chronic diseases.

  Health Impact: Contributes to obesity, diabetes, and heart disease due to cholesterol LDL and sodium.

• Bubble Tea (Full Sugar with Pearls)

  Why Unhealthy: A large cup packs 500–800 kcal and 50–80g of sugar from syrups and pearls. Condensed milk adds saturated fats.

  Health Impact: Excessive sugar increases diabetes and obesity risks, while also causing dental decay.

• Fried Snacks (e.g., Goreng Pisang, Curry Puffs)

  Why Unhealthy: Deep-fried in oil, these snacks are high in trans fats and calories (200–400 kcal per piece). Fillings add sodium and saturated fats.

  Health Impact: Trans fats raise LDL cholesterol, increasing heart disease risk. Low nutrients promote weight gain.

• Chendol (Coconut Milk Dessert)

  Why Unhealthy: Coconut milk and gula melaka (palm sugar) make this dessert high in saturated fats and sugars (400–600 kcal). It offers minimal nutrients.

  Health Impact: Contributes to diabetes, obesity, and heart disease due to cholesterol LDL and sugar.

Health Risks of Unhealthy Foods in Singapore

Cholesterol LDL and Heart Disease

Foods like char kway teow, laksa, and fast food burgers are high in saturated fats and trans fats, which increase LDL cholesterol (the “bad” cholesterol). This leads to plaque buildup in arteries (atherosclerosis), raising the risk of heart disease and stroke. Heart disease is a leading cause of death in Singapore, with the Ministry of Health reporting rising cases linked to poor diets.

Hypertension (High Blood Pressure)

High sodium in foods like bak kut teh, fast food, and curries causes water retention, increasing blood pressure. Chronic hypertension damages arteries and the heart. Hypertension affects about 1 in 4 Singaporeans, per Health Promotion Board (HPB) data, often linked to high-sodium hawker meals and processed foods.

Diabetes (Type 2)

Sugary drinks like bubble tea and desserts like chendol cause blood sugar spikes, leading to insulin resistance over time. High-calorie foods also contribute to obesity, a major diabetes risk factor. Singapore has one of the highest diabetes rates in Asia, with 1 in 9 adults affected, per HPB.

Obesity and Weight Gain

Calorie-dense foods (e.g., nasi briyani, laksa) exceed daily energy needs, leading to fat accumulation. Obesity amplifies risks of heart disease, diabetes, and joint issues. Obesity rates are rising, with HPB noting 10% of adults are obese, driven by sedentary lifestyles and rich hawker foods.

Follow-Up and Management Strategies

To mitigate the risks of these unhealthy foods, proactive follow-up care and management are essential:

• Regular Health Screenings: Visit polyclinics or private clinics for cholesterol LDL, blood pressure, and blood glucose checks. Singapore’s Healthier SG initiative offers subsidized screenings.
• Consult Healthcare Professionals: Work with GPs, cardiologists, or endocrinologists for heart disease, hypertension, or diabetes management. Dietitians can tailor meal plans.
• Medication Adherence: Take prescribed medications (e.g., statins, antihypertensives) and attend follow-up appointments.
• Community Support: Join HPB’s health programs or community fitness groups for accountability and education on healthy eating.
• Technology Aids: Use apps like HPB’s Healthy 365 to track diet, exercise, and health metrics.

Healthy Eating and Lifestyle Tips for Singaporeans

Healthy Eating Tips

• Choose Healthier Hawker Options: Opt for steamed or grilled dishes (e.g., steamed fish, yong tau foo without fried items). Request “less oil,” “less sauce,” or “no lard.”
• Limit Sugary Drinks: Replace bubble tea with unsweetened teas or water. Choose 0% sugar and skip pearls if craving bubble tea.
• Incorporate Nutrient-Dense Foods: Add vegetables (e.g., kangkong, bean sprouts) or lean proteins (e.g., tofu, chicken breast) for fiber and satiety.
• Follow HPB’s My Healthy Plate: Fill ¼ plate with whole grains, ¼ with lean protein, and ½ with vegetables.
• Read Labels: For fast food or packaged snacks, check for low sodium (<400 mg per serving), low sugar (<5g per 100g), and no trans fats.

Lifestyle Tips

• Stay Active: Aim for 150 minutes of moderate exercise weekly, such as brisk walking at Gardens by the Bay or cycling at East Coast Park.
• Manage Stress: Practice mindfulness, yoga, or join community wellness programs to reduce stress-related hypertension.
• Sleep Well: Get 7–8 hours of sleep nightly to regulate blood sugar and blood pressure.
• Limit Alcohol and Smoking: Excessive alcohol raises hypertension, while smoking worsens heart disease. Seek support via HPB’s QuitLine.
• Community Engagement: Participate in ActiveSG programs or HPB’s National Steps Challenge for fitness and healthy eating goals.

Healthier Choices

• Char Kway Teow: Stir-fried kway teow with extra veggies, less oil, and lean chicken.
• Hainanese Chicken Rice: Poached chicken (skinless) with cucumber and brown rice.
• Laksa: Clear broth noodle soup with tofu and veggies.
• Roti Prata: Wholemeal roti with dhal (no ghee) and vegetable curry.
• Nasi Briyani: Brown rice with grilled chicken and extra veggies.
• Bak Kut Teh: Lean pork soup with less salt and no youtiao.
• Fast Food Burgers: Homemade chicken burger with whole-grain bun and avocado.
• Bubble Tea: Unsweetened green tea or fresh fruit juice.
• Fried Snacks: Baked spring rolls or air-fried veggies.
• Chendol: Fresh fruit salad with low-fat yogurt.

Conclusion

Singapore’s culinary delights are irresistible, but foods like char kway teow, laksa, and bubble tea can harm your health if consumed frequently, raising cholesterol LDL, heart disease, hypertension, and diabetes risks. By understanding these risks, adopting healthy eating habits, and embracing an active lifestyle, you can enjoy hawker culture while staying healthy. Regular follow-up care and screenings, combined with HPB’s resources, empower Singaporeans to manage their health effectively. Start small—swap one unhealthy dish for a healthier option today—and build a sustainable path to wellness.