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DIABETES
WHAT IS DIABETES?
Diabetes is a condition in which there is too much glucose in the blood.
Glucose is the breakdown product of carbohydrate-containing foods and is the main
source of fuel for our bodies. Insulin is a hormone that is needed to control glucose
levels in the blood by transporting glucose to the muscles and liver where it can be
used for energy. Diabetes develops when the pancreas (the organ responsible for
producing insulin) is either unable to make insulin or when the insulin is unable to
work effectively. Without insulin doing its job, glucose builds up in the blood leading
to high blood glucose levels. The key symptoms of diabetes are thirst, frequent
urination, lethargy, hunger, slow healing of cuts, itching, skin infections, blurred
vision and unexplained weight loss. Over time, poorly controlled diabetes can
seriously damage the eyes, kidneys, nerves and blood vessels, and contribute to
cardiovascular disease.
THE MAIN TYPES OF DIABETES
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Type 1 – In this type, the pancreas produces no insulin because the cells
which make insulin have been destroyed by the immune system. Therefore
people with Type 1 Diabetes require insulin injections to control blood glucose
levels. It usually occurs in people below age 30.
Type 2 - This type of diabetes occurs when your body becomes resistant to
insulin. This occurs most commonly in people who are over the age of 40
years; have a family history of diabetes; and/or are overweight. Type 2
Diabetes is the type affecting 85%-90% of diabetics.
BLOOD GLUCOSE TESTING
Changes in your blood glucose levels can occur from a number of reasons such as
the type and time of your last meal, exercise, losing or gaining weight, stress, illness
and medication. If you have been asked to monitor your blood glucose levels at
home, register with the National Diabetic Services Scheme (NDSS) to be eligible for
significant savings. Contact Diabetes Australia (1800 640 862) for a form for your
doctor to sign. Most people are required to test their blood glucose levels before
breakfast and then 2 hours after each meal. A good range is between 4-8 mmol/L.
As your blood sugar levels become more stable you may be able to reduce the
frequency of testing.
THE FOUR KEYS TO MANAGING YOUR DIABETES
1. Healthy eating – Healthy eating for diabetics is a well balanced eating
pattern that everyone in the family can follow. This will be explained in detail
through the rest of this fact sheet.
2. Maintaining a healthy weight – It is ideal to keep your Body Mass Index
(BMI) between 20 and 25. However, even preventing further weight gain has
significant health benefits.
3. Regular exercise – Exercise helps to maintain and
control blood glucose levels, as well as assisting in weight
control. Your exercise routine should include at least 3060 minutes of aerobic exercise each day (e.g. walking, swimming, cycling,
dancing, rowing, team sports and aerobics). You also need to do resistance
exercises 2-3 times each week. Your Exercise Physiologist will prescribe a
strength program to meet your needs.
4. Insulin and medications – These will be prescribed by your doctor if
needed.
CHOOSE THE BEST CARBOHYDRATES
Carbohydrates are the only foods that directly influence your blood glucose levels.
Carbohydrates are broken down to glucose during digestion. Glucose is absorbed
from the intestine into the blood vessels and, with the help of insulin, is taken into
the body cells where it can be used for energy. To control blood glucose levels it is
important to follow a regular eating pattern with an even spread of carbohydrate
throughout the day. Carbohydrate foods include breads, cereals, fruits, vegetables,
dairy products, bakery items and sweet foods or drinks.
Although all carbohydrates are digested into glucose and pass into the blood,
this occurs at different rates depending on a number of factors (for example
the type of food, processing and the influence of other foods eaten in the meal).
Low Glycaemic Index (low GI) carbohydrates are broken down slowly thus help
keep your blood glucose levels steadier throughout the day. Therefore, you
are best to base your meals on low GI carbohydrates such as:
• Wholegrain bread and fruit loaf
• Pasta and basmati / doongara rice
• Sweet potato and corn
• Low fat dairy products
• Pulses and legumes (baked beans, chickpeas, lentils, kidney beans)
• High fibre cereal (All Bran, Sultana Bran, Bran Flakes, rolled oats, natural
muesli)
• Fresh fruit (apples, pears, peaches, plums, oranges, cherries, firm bananas
and grapes)
Sugar and Sweet Foods
In the past, it was thought that sweet foods and added sugar must be totally avoided
by diabetics. However, recent research has shown that small amounts of sugar
(e.g. honey or jam on toast or a teaspoon of Milo in milk) does not significantly affect
blood glucose levels. It is best to avoid certain sugars that rapidly elevate blood
glucose levels (e.g. glucose, corn syrup solids, maltose dextrose, golden syrup and
malt). You should limit sweet foods (e.g. confectionery, cordial and soft drink).
EAT PLENTY OF FIBRE
Foods high in fibre are filling and can therefore help with weight
management. Fibre also helps to regulate your bowels and is linked to a reduced
risk of bowel cancer. A diet high in fibre may also reduce high blood
cholesterol levels. Fibre is only found in plant foods.
Tips for increasing fibre in your diet:
• Choose brown rice and wholemeal pasta
• Include plenty of vegetables and salad each day
• Always try to leave the skin on fruits and vegetables
• Eat fresh fruit rather than drinking juice
• Enjoy regular legumes (e.g. baked beans, lentils, chickpeas, soybeans &
kidney beans)
• Use a high fibre breakfast cereal (eg. porridge, All Bran, Weetbix HI-Bran &
natural muesli)
• Choose wholegrain/wholemeal bread or high fibre white bread
OTHER FOODS
These foods do not affect blood glucose levels and are important for a balanced
eating plan.
A. Protein Foods
(Aim for 1-2 serves/day)
Protein foods include meat (beef, lamb, pork, veal), poultry, fish, seafood, soybeans,
eggs and cheeses (cottage, ricotta, cheddar). The leanest protein foods are best for
cardiovascular health.
B. Fats and Oils
(Limit to 4-6 teaspoons/day)
Fats include butter, margarine, oil, avocado, nuts, peanut butter, cream,
mayonnaise, oily dressings and cream cheese. To reduce your risk of high
cholesterol and cardiovascular disease, choose unsaturated fats (eg. olive oil,
canola oil, nuts, seeds and avocado) rather than saturated fats (eg. butter, lard, fatty
meats, cheese). Particularly limit your fat intake if you are overweight.
Tips for reducing your fat intake
• Choose lean meats (eg. diet mince, leg steaks & skinless chicken breast)
and trim all visible fat from meats before cooking
• Use low fat cooking methods (eg. grilling, dry frying, baking, steaming,
roasting on a rack, stewing, microwaving & skimming off excess fat)
• Limit oil in cooking – use non-stick pans and spray oil to brown food
if necessary. Use wine, lemon juice, ginger wine, stock, tomato
paste, water and/or herbs to add flavour and prevent sticking
• Use low fat milk (eg. Trim, Physical No Fat, Smarter & So Good Lite) and
yoghurts
• Choose low fat (cottage, ricotta, continental) or reduced fat cheeses (eg.
Bega Super Slims, Devondale Seven & Kraft Extra Light)
• Use a thin spread of margarine, or try avocado, cottage cheese or
hummus instead
• Choose low fat snacks (eg. fruit, vegetables, yoghurt, rice crackers &
popcorn)
C. Carbohydrate Free Foods
Free Vegetables
Asparagus
Bamboo shoots
Bean sprouts
Beans, green
Beetroot
Brussel sprouts
Cabbage
Capsicum
Carrot
Cauliflower
Choko
Celery
Cucumber
Eggplant
Garlic
Ginger
Lettuce
Mushrooms
Onion
Parsely
Fruits
½ grapefruit
2 passionfruit
kiwi fruit
15 strawberries
1 lemon
rhubarb
Other Foods
Tea, coffee, coffee substitutes,
cocoa
Bonox*, Bovril*
Water, soda water*, mineral/spring
water
Clear soup, stock, vegetable soup
Peas
Pumpkin
Radish
Shallots
Silverbeet
Spinach
Tomato
Turnip
Zucchini
Cooking Ingredients
Gelatine, essences,
garlic, pepper, salt*,
fresh or dried herbs,
ginger, cinnamon, lemon juice,
spices, vinegar, mustard,
chilli sauce*, curry, soy sauce*
Low joule soft drink / cordial
Fish paste*, meat paste*
Mint sauce, apple sauce
Vegemite*, promite*, marmite*
No oil salad dressing
* indicates foods high in salt and should be limited if you have high blood pressure
D. Artificial Sweeteners and Products Containing These
Artificial sweetners provide no calories or kilojoules but are best to be used sparingly
as they also promote a preference for sweet foods. Consuming these will not affect
your blood glucose levels. Splenda is the only artificial sweetener suitable for use in
cooking. All others are unstable at high temperatures and can make cooked food
taste bitter instead of sweet (but can be added to a food after cooking). “Diet”
products are artificially sweetened and suitable in moderation. They include “diet”
cordial, soft drink, topping, jelly and yoghurt.
E. Water
Water is important for assisting the removal of waste products from the body;
controlling body temperature; and enhancing general well-being. Those with
diabetes have a heightened risk of kidney damage, and thus need to be having at
least 6-8 glasses of water every day.
MEAL IDEAS FOR DIABETICS
Choose one of the following options for each of your meals and snacks
BREAKFAST
Option A: A low GI cereal (e.g. porridge, All Bran or Special K) topped with fruit and
low fat milk
Option B: 2 slices of wholegrain toast, with avocado, low fat cheese, egg, tomato or
vegemite
1 piece of fruit
A 200g tub of natural or diet yoghurt
Option C: 2 slices wholegrain toast with ½ cup baked beans, tomato and some
reduced fat cheese
Option D: Raisin toast
Option E: A fruit smoothie
LUNCH
Option A: 2 slices of wholegrain bread
A spread of avocado or hummus, if desired
80-100g of lean meat/chicken/egg/low fat cheese/tinned fish
Plenty of salad vegetables
Option B: A large bowl of salad
80-100g of lean meat/chicken/egg/low fat cheese/tinned fish
A 200g tub of yoghurt, piece of fruit or smoothie or glass of Sustagen
Option C: A toasted ham, cheese, tomato and onion sandwich (on wholegrain
bread)
A piece of fruit or cup of fruit salad
Option D: Leftovers from dinner, served with salad
Option E: Homemade pizza – pita bread base with tandoori marinated chicken,
capsicum, onion, cherry tomatoes, baby spinach and reduced fat cheese
(topped with natural yoghurt)
DINNER
Option A: 90-120g lean meat or chicken/180g fish
Steamed vegetables (eg. sweet potato, squash, mushroom, capsicum,
zucchini) or salad
Option B: ¾ -1cup pasta, with a tomato based or low fat creamy sauce
1 cup legumes or 100-200g lean meat
Mixed colourful vegetables or salad
Option C: Chicken or lean beef strips, stir fried in soy sauce, oyster sauce, fresh
herbs and water
Plenty of vegetables (e.g. snow peas, capsicum, mushrooms, bok choy,
cherry tomatoes)
¾ cup cooked basmati rice, if desired
SNACKS
Carbohydrate free vegetables & salads – as much as you like
Only have other snacks if you are hungry. Here are other some healthy snack
suggestions:
Fresh fruit salad or ½ cup unsweetened tinned fruit with yoghurt or
custard
A piece of fresh fruit
Fruit toast or an English muffin with a thin spread of jam or honey
A glass of low fat milk, with a teaspoon of Sustagen or Milo if desired
A 200g tub of low fat yoghurt
A handful of popcorn or pretzels
A small bowl of low GI cereal with low fat milk
2 plain biscuits (e.g. Spicy fruit pillows or shredded wheatmeal)
Disclaimer
This fact sheet is provided for your information only and does not replace qualified medical advice. The
information provided may not apply to every person or all situations. A medical practitioner should be consulted
for all treatment and medication.
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