A survey reveals nearly half of adults in Hong Kong are overweight or obese, with specialists highlighting affordable foods like bitter melon and okra that may help manage blood sugar levels amid rising health concerns.
Nearly half of Hong Kong adults aged 30 to 60 are overweight or obese, and about 13% are already in the pre-diabetic range, according to a survey cited by the Hong Kong Obesity Association. The figures point to a wider public health problem in which excess weight raises the risk of type 2 diabetes, high blood pressure and cardiovascular disease. Against that backdrop, Japanese doctors and dietitians have highlighted seven inexpensive, familiar foods they say may help reduce blood sugar surges after meals.
Among the best-known is bitter melon, a staple in parts of Asia that has long been used in traditional diets. WebMD says the fruit is low in calories and high in fibre, while some of its compounds may act in a way that resembles insulin. Healthline notes that research suggests possible benefits for people with diabetes or pre-diabetes, but also stresses that the evidence remains limited and that it is not a replacement for medical treatment. Other sources have linked bitter melon to the Okinawa diet, the traditional eating pattern associated with longevity in southern Japan.
Okra, maitake mushrooms, tomatoes, yoghurt, soybean flour known as kinako, and yam complete the list promoted by the Japanese experts. The foods are said to work in different ways: soluble fibre can slow carbohydrate absorption, certain compounds may help the body use glucose more efficiently, and lower-glycaemic foods can reduce sharp post-meal spikes. The advice also reflects a broader emphasis on simple dietary habits, with the Japanese clinicians encouraging people to eat more vegetables, avoid sugary foods and pay attention to meal timing.
That caution matters. Blood sugar can remain normal on fasting tests while rising sharply after eating, and those spikes may still strain blood vessels and increase long-term risk. The Hong Kong survey suggests many adults are already on that path, but diet alone will not solve the problem. Regular exercise, enough sleep and earlier intervention remain central, especially for people who skip breakfast, have central obesity, move little or have a family history of diabetes.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
