The Often Overlooked Element That Is Dangerously Damaging Our Health

What was considered a luxury item just a few decades ago, now is a standard element of such products as sodas and, in some cases, health foods such as granola bars. They taste sweet and we can cannot resist the urge of eating them despite he harm they cause to our health.

High amounts of sugar intakes cause many ailments in people as they progress in their lives. Firstly it leads to obesity since it increases the risk of gaining weight and this leads to diabetes and heart diseases. Sugary foods quickly raise blood sugar levels, and then crash, and leave one feeling tired, and in dire need of more sugar.

Moreover, sugar is addictive. Like drugs, its consumption causes the release of dopamine within the body’s system hence leading to an increased craving and consumption of the substance. This combined with the fact that it is hardly possible to avoid sugar as it is used in almost all processed foods makes the attempt for cutting down the sugar consumption a rather difficult but necessary endeavor.

Read on… “Sugar Defender”

Besides, the consumption of sugar has been associated with inflammation, which is at the base of most diseases like arthritis, Alzhiemer’s, cancer among others. It also causes skin aging by breaking the collagen and elastin fibers resulting in wrinkles and skin that can droop.

Therefore, one needs to avoid foods high in sugar and hydrogenated oils as well as consume as many natural and unrefined foods as possible to avoid these risks. Changing alternative like even breaking with pop and reading nutrition labels and going for fruits, nuts, and natural products which have little or no sugar can be adopted in the long-term strategy of reducing consumption on sugar.

Hence, it can be concluded that sugar, though not a dangerous substance in the short run, sneaks into our system and adapts itself in the long run to silently erode our health. The problem with alcohol is that it slowly degrades our health and well-being but aside from that, we can shield ourselves from it if only we take time in deciding which kinds of alcohol to take and in how much quantity should we indulge in.

What can one do in order to Defend their selves?

Defending ourselves against the harmful effects of sugar begins with awareness and proactive steps towards a healthier lifestyle:Defending ourselves against the harmful effects of sugar begins with awareness and proactive steps towards a healthier lifestyle:

Read Labels: Acquire practical skills that include the ability to read the labels on foods to know the amount of sugar added in the product. Search for such words as sucrose, HFCS, and other syrups or any word that has “-ose” at the end.

Limit Processed Foods: Reduce the intake of foods from calorie checksum and packets as most of them are genetically orchestrated to have extra sugars added to them. Choose foods that are unprocessed and in their original form such as fresh fruits, vegetables, lean meats, and whole grains. Read on… “Sugar Defender”

Choose Natural Sweeteners: Consumption of artificial sweeteners should be avoided while the raw sweeteners such as honey, maple syrup, or stevia should be consumed in moderation. These are generally have low glycaemic index and contain other health benefits for it.

Practice Moderation: Partake in sweets and other high glycemic index foods sparingly or on a per once in awhile basis. It contributes positively to lowering the amounts of sugar consumed and prevents the consecutive addition of sugar in the diet.

Increase Fiber Intake: Fiber also helps the body take in sugar slowly which aids in reducing the rate at which sugar is absorbed into the blood stream. Select foods that are high in fiber including whole grains, beans, fruits, and vegetables.

Stay Hydrated: Take adequate amount of water every day as this help in breaking down the foods. Which is why in some instances one may confuse the feeling of thirst for hunger and take a lot of sugar.
Regular Exercise: As for types of exercise, physical activity boosts blood glucose control and contributes to the enhancement of insulin sensitivity to lower the dangers of insulin resistance and diabetes lagged by high sugar consumption.

Manage Stress: When stressed, one could feel like taking some sweet items or foods. Some of the measures that can be taken in order to avoid stress without having to go for sugar is practicing of stress reducing methodologies such as meditation, yoga or deep breathing.

Get Enough Sleep: Lack of sleep might lead to poor regulation of hunger and food cravings specifically those that contain sugar. Most adults should strive to get 7-9 hours of good quality sleep every night as it contributes to the body and mind’s well-being.

Seek Professional Guidance: If facing challenges with issues such as sugar dependency or other complications, it’s possible to seek help from a registered dietitian or a healthcare provider.

Read on… “Sugar Defender”

So, having incorporated these strategies and slowly modifying one’s diet in order to lessen the use of sugar, people can protect themselves against the chronic adverse effects of taking a lot of sugar.

The Silent Culprit Slowly Harming Our Health

Sugar, once a rare treat, has become a staple in modern diets, lurking in everything from sodas to seemingly healthy granola bars. While its sweet taste is irresistible, its long-term effects on our health are concerning.

Excessive sugar consumption can lead to a host of health issues over time. Firstly, it contributes to weight gain and obesity, increasing the risk of diabetes and heart disease. The high glycemic index of sugary foods causes rapid spikes in blood sugar levels, followed by crashes that leave us fatigued and craving more sugar.

Moreover, sugar is addictive. Like drugs, it triggers the release of dopamine in the brain, creating a cycle of cravings and consumption that can be difficult to break. This addiction, coupled with its pervasive presence in processed foods, makes reducing sugar intake a challenging but crucial task.

Furthermore, sugar is linked to inflammation, which is a root cause of many chronic diseases such as arthritis, Alzheimer’s, and even cancer. It also accelerates skin aging by damaging collagen and elastin fibers, leading to wrinkles and sagging.

To mitigate these risks, it’s essential to be mindful of sugar content in foods and beverages, opting for whole, unprocessed foods whenever possible. Reading labels and choosing alternatives like fruits, nuts, and natural sweeteners can help gradually reduce sugar intake.

In conclusion, while sugar may seem harmless in the short term, its effects accumulate over time, silently impacting our health and well-being. By making informed choices and moderating our consumption, we can protect ourselves from its slow but significant harm.

Read on… “Sugar Defender”

What can we do to Defend ourselves?

Defending ourselves against the harmful effects of sugar begins with awareness and proactive steps towards a healthier lifestyle:

1. Read Labels: Become adept at reading food labels to identify hidden sugars in products. Look for terms like sucrose, high fructose corn syrup, and other syrups or words ending in “-ose.”
2. Limit Processed Foods: Minimize consumption of processed and packaged foods, as they often contain high amounts of added sugars. Opt for whole, natural foods like fruits, vegetables, lean proteins, and whole grains.
3. Choose Natural Sweeteners: Use natural sweeteners like honey, maple syrup, or stevia in moderation instead of refined sugars. These alternatives have lower glycemic indexes and provide additional nutrients.
4. Practice Moderation: Enjoy sugary treats occasionally rather than daily. This helps break the cycle of sugar addiction and reduces overall intake.
5. Increase Fiber Intake: Fiber helps slow down the absorption of sugar in the bloodstream. Choose fiber-rich foods such as whole grains, legumes, fruits, and vegetables.
6. Stay Hydrated: Drink plenty of water throughout the day. Sometimes thirst can be mistaken for hunger, leading to unnecessary sugar cravings.
7. Regular Exercise: Physical activity helps regulate blood sugar levels and improves insulin sensitivity, reducing the risk of insulin resistance and diabetes associated with high sugar intake.
8. Manage Stress: Stress can trigger cravings for sugary foods. Practice stress-reducing techniques such as meditation, yoga, or deep breathing to alleviate stress without turning to sugar.
9. Get Enough Sleep: Poor sleep can disrupt hunger hormones and increase cravings for sugary foods. Aim for 7-9 hours of quality sleep each night to support overall health and well-being.
10. Seek Professional Guidance: If struggling with sugar addiction or related health issues, consult a registered dietitian or healthcare professional for personalized advice and support.

By adopting these strategies and making gradual changes to reduce sugar intake, we can defend ourselves against the long-term health risks associated with excessive sugar consumption.

Read on… “Sugar Defender”

Discover Batam, nestled on the island of Riau Province, Indonesia, where it effortlessly combines into a vibrant hub for tourists. Enjoy its pleasant weather, stunning turquoise beaches, duty-free shopping, and delicious local Batam favourite dishes. Seafood lovers will find paradise here, with chefs showcasing their expertise in blending South Asian flavors seamlessly into their creations.

Keep reading to find out more about Batam’s delectable food scene and the best spots to indulge in these culinary delights.

Batam Local Recipes You Cannot Miss

These authentic Batam local favourite recipes are challenging to replicate, and even if you manage to capture the flavors just right, nothing beats savoring them in the city of their origin. So, while you’re here, be sure to indulge in all these delicious dishes.

1. Mee Tarempa Noodles 

This is an Indonesian Noodle Recipe which tastes different and better than the regular noodle recipes like Mie Aceh or Javanese Noodle because it is cooked with tuna fish rather than egg or chicken available only at an average IDR 14,000 per plate, and is one of the most popular food in Batam amongst locals. 

2. BBQ Seafood 

Batam boasts a tantalizing array of seafood barbecues infused with fiery Batamian spices, featured on the menus of upscale restaurants and local street stalls alike. The city’s abundance of fresh seafood ensures it is a paradise for seafood enthusiasts.

3. Murtabak 

It is a sweet, thick crepe recipe with meat fillings and a gooey pancake texture, which originated in Indonesia is also another favourite local food in Batam, popular for how quick and filling it is.

4. Roti Gendang Bread 

The Gendang bread is traditional Indonesian bread with fish floss stuffing.

5. Cha Kue

Chye Tao Kue is a Singaporean carrot cake recipe best paired with sticky rice, sweet black soy sauce and Otah-Otah.

6. Indo mee Goreng and Indo mee Rebus 

Nothing is better than the homemade version of everyone’s favourite instant packaged Indomie noodles. Taste the authentic flat noodle dishes, Indomie Goreng and Indomie Rebus, dry or plain boiled with special chilli sauce, at Miso Ajo SelatPanjang Stall at only IDR 15,000.

7. Sambal 

Don’t miss out on this simple yet finger-licking flavours of ultra spicy sambal, best served with Batamian fried rice.

8. Cheese Banana 

This fried cheesy Banana recipe dipped hot in condensed milk is the perfect treat for your sweet tooth, costs only around IDR 10,000 and they are available at most of the local street carts.

9. Kueh Lapis 

Who wouldn’t love a bread version of a luxurious, decadent filled crepe? Don’t forget to try Kueh Lapis, a thousand layered cake while you are in Batam.

10. Soto Ayam

Soto Ayam is a spicy turmeric-yellow Batamian chicken noodle soup, garnished with red bell peppers.

11. Sate Cireng 

It is a popular street snack in Batam, thin and crisp, served in skewers alongside a sweet and sour sauce dip.

12. Beef Rendang 

This is a dry peppery Indonesian meat dish simmered in coconut milk and tamarind juice and is mostly cooked on traditional ceremonies for honoured guests.

13. Ketoprak Tenda Biru 

This fried tofu and boiled egg snack topped with peanut sauce is ideal for your evening hunger. Ask for extra chillies if you love the extra spice and you go easy on the bean sprouts.

14. Ayam Cabe Ijo Ereenzu 

Ayam Cabe Ijo Greenzu is a green chilli chicken recipe, a makeover of the old red schezwan one with a lot of garlic flavour and is mostly available at Batam’s fine dining restaurants at an average rate of IDR 25,000.

Appetizing Fresh Seafood Options in Batam

These are some of the most popular seafood options among the local people, the flavours of which you won’t get to savour in any part of the world. These dishes are palatable, and freshness sure takes time, so wait patiently for your food and when it is on the table, dive into its piquancy and enjoy it with your hands.

15. Gong Gong Sea Snails

Try out the steamed gong gongs at Rezeki Seafood. Gong Gong is a sea snail, typically found only in the south China waters which have edible flesh inside the shell, which when steamed to perfection is deliciously sinful.

16. Salted Egg Crab and Cheese Crayfish

Try these tasty crab and fish recipes at Kopak Jaya 007 located inside the Tiangwangkang Old Settlement before Barelang Bridge.

17. Sambal Kangkong

Edible semi-aquatic plant, Kangkong, stir-fried in authentic Batamian fresh ingredient chilli sauce, is a top of the line vegetarian seafood option to eat at Barelang Seafood Resto.

18. Otah-Otah

Rezeki Seafood serves grilled fish paste recipe wrapped in banana leaves which is best paired with garlic flavoured gluten rice.

19. La La shellfish

Try out this softshell clam dish prepared in a sweet hot sauce at Golden Prawn 555 restaurant.

Locally Famous Cocktails and Drinks

20. Multi-coloured Fresh Beer 

Try out passion fruit, seaweed, black and original fresh beer at Fresh Beer Batam Centre. A pint of beer costs only IDR 15000 on an average.

21. Maldives 

It is mango smoothie with curacao and grenadine syrup, served in a tall martini glass at Chemistree Café.

22. Lychee Martini Drink 

It is a famous cocktail with a bit of a sunset twist served at Ombak Bar.

23. Craft Beer

Ice cold signature craft beer at Brewsky & Co, with deep-fried pork knuckle bits is one of the most popular drinks in Batam.

Vegetarian Restaurants

If you prefer vegetarian food, you do miss out on the tender Batamian meat recipes, but simultaneously, you get to taste the finely cooked vegetarian recipes, which will make you wonder if vegetarian food has ever tasted so good.

1. Moon Vegetarian Restaurant

Open Hours – 7:30 AM to 8:30 PM
Speciality – Indonesian Chinese stir fried vegetable recipe, Cap Cai, cooked in either red or white sauce, according to your preference.

2. Restaurant Nature Vegetarian

Open Hours – 10:00 AM to 9:00 PM
Average Cost per person – IDR 41,000 
Speciality – Kopitiam Style stir fried HK Kailan with Mushrooms.

Top-Rated Food Courts in Batam

In the local food Courts of Batam, several hawker-style outlets participate in serving plates full of Batamian deliciousness to people. These food courts are economical and usually located in a mall, which gives easy access to some affordable spas and shopping stores nearby. If you are looking for a place, where you can enjoy a genial meal with a group of four to five without having to burn a hole in your pocket, food courts are a place you don’t want to miss out on. Try out any of the unique items mentioned below from these top-rated food court stalls in Batam, and you will relish the flavours and the ambience of eating at a place, crowded by people of different ethnicities and culture, forever.

3. A2 Food Court

Open Hours – 7:30 AM to 1:00 AM
Speciality – A2 food court is leading the game because of the variety of options one gets to choose from.
Along with the traditional dishes of Batam like Mookata (BBQ Pan Pork), NasiAyam (Hainanese Chicken Rice) and Sio Bak (Crispy Roast Pork), A2 food court serves multiple cuisines and Batam’s very own delectable seafood.
Tips – On a Saturday or a public holiday, if you happen to visit around 8:00 PM, you might have to wait to grab a seat, so try to arrive early, somewhere around 6:00 PM.

4. Windsor Food Court

Open Hours – 6:00 PM to 2:00 AM
Speciality – Windsor Food Court is famous for its variant menu option which features seafood dishes along with traditional dishes like Ba Kut Teh and Chicken Rice. Do try out the Sambal Stingray fish recipe, more popularly known as Ikan Bakar in the native language. The place feels lively at night with family and friends sharing a comfortable and delicious meal listening to people sing at the Karaoke Stage.
Tips – In comparison to other food courts of Batam, Windsor food court is fairly expensive, with one dish costing IDR 80,000 on an average.

5. Utama 98 Food Court

Open Hours – 5:00 PM to 12:00 AM
Service – Located near DC Mall, Utama 98 food court serves mouth-watering Ayam Penyet, an Indonesian style fried chicken with sambal and cucumber.
Hightlights – It is popular among the locals because of the Saturday DJ night.

6. Astro Food Court (Bak Kut Teh)

Open Hours – 8:00 AM to 10:00 PM
Service – Astro Food Court is perfect for that evening hunger between two distant meals as the stalls there feature some of the most popular snacks of Indonesia to munch on.
Highlights – Don’t miss out on the Sate Padang, Bak Kut Teh and Roti Jala with Kari, which cost IDR 20,000 per plate only.

Finest Seafood Restaurants in Batam

While you are in Batam, taste the city in its traditional fresh seafood dishes at these restaurants alongside the Barelang Bridge. Some of the restaurants and stalls are open all night, and you can buy seafood from the markets owned by them, and they will cook the seafood fresh, just for you. Some of the markets also have a wooden complex perched upon the water with bamboo. Make sure to rehydrate yourself with a coconut machete or strawberry mocktail while enjoying a hearty meal at any of these seafood restaurants.

7. Barelang Seafood Resto

This restaurant serves fresh seafood; you get to eat gazing at the view of the scenic Barelang Bridge. Grilled seafood takes longer than the steamed ones, so buy the fishes/other seafood considering how much time you have in your hand.

Open Hours – 9:30 AM to 8:00 PM
Average Costfor two – IDR 1,72,000 

8. Rezeki Seafood

Rezeki Seafood has a decent ambience with a well-structured building which overlooks the ocean through the glass windows. Kelong style recipes are the best here, including Saos Padang crab, drunken prawns, cakwe udang and fresh flower crab. You might find it challenging to drive to the location all on your own; it is best to take a taxi ride there.

Open Hours – 9:00 AM to 9:00 AM
Average Cost for two – IDR 1,80,000 

9. Golden Prawn Seafood Restaurant

Golden Prawn Seafood Restaurant doesn’t serve any chicken recipes, but it offers a variety of vegetarian as well as non-vegetarian seafood options. It is low-budget and quite decent in its quality of food with just a snag in its ambience, i.e., it is not non-air conditioned.

Open Hours – 9:00 AM to 11:00 PM
Average Cost – IDR 1,50,000 for two people

Top-Rated Indonesian Restaurants 

10. RM Mie Tarempa

Open Hours – 8:00 AM to 10:00 PM
Speciality – Batam’s signature bread, Luti Gendang, lightly stuffed with caramelised onions and spicy fish floss and Lempa, sticky rice steamed in banana leaves with a lot of suffused flavours.

11. Restoran Pondok Batam Kuring

Open Hours – 11:00 AM to 9:30 PM
Speciality – Spicy Adam Pedas (fish stew), a rice dish named Nasi liwet cooked in Southeast Asian spices, coconut milk and chicken broth and Karedok, a peanut sauce vegetable salad.

12. Ikan Bakar Cianjur

Open Hours – 10:00 AM to 10:00 PM
Speciality – Sundanese style Nasi liwet, fried water spinach and prawns Petai.

Locally Famous Street Food Stalls

The local streets of Batam are different every evening, more lively, more diverse and even more memorable. These are some of the famous street food stalls if you are into discovering the food in Batam on foot, at the stalls where a native Batamian is a cook instead of a Michelin Star Chef.

13. Ayam Bakar Chaniago

Open Hours – 4:00 PM to 12:00 AM
Speciality – BBQ Chicken

14. Martabak 818

Open Hours – 3:00 PM to 10:30 PM
Speciality – Min Jiang Kueh (Peanut Pancake)

15. Miso Ajo Selat Panjang

Opening Hours – 6:00 PM to 12:00 AM
Speciality – Mamak Style Food, Indomie Goreng, Nasi Goreng

16. Acia Ikan Bakar

Open Hours – Throughout the day with a one hour break from 12:00 PM till 1:00 PM
Speciality – Signature BBQ dish grilled stingray, Mie Ekonomi, Cha Kue, Oyster Omelette.

Locally Famous Hipster Cafes

These chic cafes are trendy among the youngsters of Batam as they are trendy, have an extremely well-designed interior décor and a menu of classic snacks and beverages to choose from.

17. Chemistree Cafe

Open Hours – 12:00 PM to 10:00 PM
Speciality – Sate Cireng, Butter Beer and a drink named Maldives.

18. Lee’s Café and Bar

Open Hours – 11:00 AM to 12:00 AM
Speciality – Beef Cheese Dakgalbi, Giant Burger, Hainan Chicken Rice and Yellow Cheese Lava Cake.

One Day Guide For a Classic Batam Food Experience

1. Breakfast

Start your Sunday Morning with Pandan Gula Jawa Pancake topped with a scoop of vanilla ice cream at Chemistree Café.

2. Lunch

Head to A2 Food Court, where you can choose from over thirty different food stalls serving a variety of cuisines including the local dishes like chilli crab and BBQ Chicken Wing.

3. Snacks

Try out Lucy’s Oarhouse and Tavern’s steak sandwiches or fish and chips to satiate your evening hunger.

4. Dinner

Appease your appetite by dining at Padang Café and Restaurant. Try out Ayam Penyet, deep-fried flattened chicken coated in South-Asian spices with a bowl of rice, stir-fried vegetables and sambal.

5. Dessert

Savour the Strawberry shortcake waffle, Hot Skillet brownie and Pecan Pie at Anchor Café and Roastery. Other delicious desserts options in Batam include Injeolmi Bingsu and Classic Chocolate Bingsu.

Tips and Precautions

• Eat uncooked food or salad only at places which are hygienic and run by the stringent healthy food policies.
• If you have any food allergies, be cautious about what you eat. Know your ingredients before ordering.
• Behave courteously at restaurants and tip the waiters on your way out.
• In the menu of most restaurants and cafés, the cost of a dish is not mentioned adjacent to them. So, make sure you have enough Indonesian Rupiahs to pay for if the bill happens to be slightly up your budget.

Batam is a fantastic place to be in and an even more incredible place to eat in. And now that you know everything there is to Batamian Cuisine and restaurants, you are free to choose your way of exploring food in Batam. Just don’t forget to click those delicious food pictures for your Instagram feed.