November 2024

Living Well with Diabetes

As we mark World Diabetes Day this November 14th, let us explore some of the fundamental pillars of successful diabetes management.

What is Type 1 or Type 2?

Type 1 diabetes is an autoimmune condition which has genetic links, in which the body is no longer able to produce insulin and requires lifelong insulin medication. Type 2 diabetes is primarily lifestyle-related, in which cells resist insulin’s effects. It is often managed with diet, exercise, and medication. Both types need careful blood sugar monitoring for health.

Whether you are newly diagnosed or have been living with diabetes for years, the support of your healthcare team and the implementation of these core aspects can lead to better health outcomes over the longer term - and there’s a lot you can do with healthy lifestyle interventions to support your situation.  Let’s look at some positive practices you can weave into your routine.

The Art of Healthy Eating

Food is not just fuel – it's medicine when it comes to diabetes management. The key to successful dietary management lies not in strict restrictions, but in understanding how different foods affect your blood sugar levels.

A balanced plate typically consists of non-starchy vegetables filling half your plate, lean protein taking up a quarter, and complex carbohydrates completing the remaining quarter. 

Timing your meals is equally important when living with any type of diabetes. Eating regular meals helps prevent dangerous blood sugar fluctuations. Consider keeping a food journal to identify how foods affect your blood sugar levels. This personal data becomes invaluable in making informed dietary choices.

Remember, occasional treats are not forbidden – they must be factored into your overall meal plan. 

Work with a registered dietitian or a diabetes educator to create a sustainable eating plan that fits your lifestyle, cultural preferences, and health goals. They can help you develop strategies for special occasions, restaurant dining, and those busy days when meal planning seems overwhelming.

Filling Your Basket with Nutritional Choices

Fueling your body with quality, nutritional foods can assist you in controlling your blood glucose. Try incorporating these foods into your diet:

  • Whole Foods
  • Lean Proteins
  • Plant Proteins such as lentils and beans
  • Fibre, Fibre and more Fibre!
  • Non-Starchy Vegetables -  leafy greens, cucumbers, capsicum, and celery.
  • Cheese
  • Yoghurt
  • Eggs
  • Nuts and Seeds

Nutritious food doesn't have to be bland. Try this delicious recipe from ‘Not a Bariatric Cookbook’ to see just how easy and delicious it can be!

Roasted Chicken and Vegetable Salad With Pesto, Fresh Herbs and Feta

Serves 4 | Cooking Time 25 mins

Ingredients

  • 250g boneless, skinless chicken breasts
  • 200g wholemeal spiral pasta or pasta alternative, cooked and cooled
  • 150g red capsicum, sliced.
  • 150g cherry tomatoes, halved.
  • 150g cucumber, sliced.
  • 75g red onions, sliced.
  • 50g feta cheese, crumbled.
  • 50g Pesto Dressing
  • 10g Fresh Basil, finely chopped
  • 10g Fresh parsley, finely chopped
  • 2 tbsp Olive Oil
  • Sea Salt and Black Pepper

Method

  1. Preheat your oven to 200 Degrees Celsius
  2. Season the chicken breasts with salt and pepper. Heat the 1 tbsp of olive oil in a large oven proof skillet over medium heat. Sear the chicken breasts for 3-4 minutes on each side until golden brown. Transfer the skillet to the oven and roast for an additional 8-12 minutes, or until the chicken is cooked through. Remove from the oven and let the chicken rest for a few minutes before slicing.
  3. In a large salad bowl, combine the pasta with the red capsicums, cheery tomatoes, cucumber, chopped basil and parsley. Leave some herbs aside for garnish.
  4. Slice the cooked chicken and add it to the salad bowl. Drizzle the pest dressing over the salad and gently toss to combine.
  5. To serve, divide the salad among four plates and sprinkle each portion with crumbled feta cheese. Alternatively, portion the salad into containers and keep in the fridge until needed. This salad lasts up to 3 days refrigerated.

Hungry for More Recipes?

We’ve packed over 80 Nutritious Recipes into our new cooking guide: , ‘Not a Bariatric Cookbook’, and every single one will assist you on your journey to better health. BN Healthy Clinical Director Jacqui Lewis and Chef Adam Moore take you through cooking fundamentals, how to master cooking healthy, nutritious meals and even help you navigate meal planning. 

Get your copy today and experience better cooking.

Being Active: Movement as Medicine

Physical activity is a powerful tool in diabetes management, acting as a natural blood sugar regulator. When you exercise, your muscles use glucose for energy, helping to lower blood sugar levels if required. Additionally, regular activity improves insulin sensitivity, making your body's insulin work more effectively.

The good news is that you do not need to become a marathon runner to see benefits. Start with activities you enjoy – perhaps a 10-minute walk after meals, gentle swimming, or chair exercises if mobility limits. Gradually increase duration and intensity as your fitness improves. 

Aim for 150 minutes of moderate-intensity activity spread throughout the week, but remember – any movement is better than none.