A Serious Growing Problem That Can Be Managed

What is Diabetes? 

Diabetes is a chronic, metabolic disease characterized by elevated levels of blood glucose (or blood sugar), which can lead if not managed correctly to serious complications such as heart disease, stroke, blindness, kidney failure and lower limb amputation. According to the World Health Organisation (WHO), diabetes remains one of the world’s fastest growing chronic diseases. 

There are 3 main types of diabetes; type 1, type 2 and gestational diabetes. The most common is type 2 diabetes accounting for 85% of cases and most prevalent in adults but can develop at any stage of life resulting from a combination of genetic and environmental factors (diet, exercise, and lifestyle). On the other hand, Type 1 diabetes is an autoimmune condition and cannot be prevented. 

In particular, Type 2 diabetes is when your pancreas (organ that produces insulin) either cannot make any or enough insulin, and/or the insulin it makes does not work very well (also known as insulin resistance). This results in too much glucose in the bloodstream. 

What is the prevalence of diabetes? 

Diabetes if the fastest growing chronic disease in Australia; increasing at a faster rate than other chronic diseases such as heart disease and cancer. The number of people with diabetes rose from 108 million in 1980 to 422 million in 2014 worldwide. Currently around 1.8 million Australians are living with diabetes.

While there is currently no cure for diabetes, you can live an enjoyable life by learning about the condition and ways to effectively manage it. Additionally, understanding preventative intervention to reduce the risk of developing.

What are the symptoms of Type 2 diabetes?

Common symptoms include: excessive thirst, urinating more often, feeling tired and lethargic, constant hunger, having cuts that heal slowly, vision changes, gradual weight gain, mood swings, headaches, feeling dizzy and leg cramps. As type 2 diabetes is more commonly diagnosed later in life, sometimes these signs are dismissed as part of ‘getting older’ and if not treated early can lead to further complications. It is important to discuss with your GP if any symptoms arise. 

How to reverse or reduce risk of diabetes? 

Research has shown that Type 2 diabetes can be prevented or delayed in up to 58% of cases by maintaining a healthy weight, being physically active and following a healthy eating pattern. Overweight being the most critical risk factor in 80% of cases.

Recommendations to reverse or reduce risk of developing Type 2 Diabetes:  

• Achieve and maintain a healthy body weight 
• Increase physical activity – doing at least 30 minutes of regular, moderate-intensity activity of most days. Consequently increase energy expenditure is required for weight control 
• A diet relatively lower in saturated fat, high in fibre and low in refined sugar 
• Avoid tobacco use – smoking increases the risk of diabetes and cardiovascular disease 
• Controlling blood pressure and cholesterol levels 

For more information visit: 

https://www.diabetesaustralia.com.au/

https://www.who.int/health-topics/diabetes#tab=tab_1

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893436/

Diabetic Friendly Recipes

Ricotta and Zucchini Parcels

Serves: 4

Ingredients: 

• 4 medium-sized zucchinis 
• Pinch of salt and pepper 
• 1 tbsp extra virgin olive oil 
• 240g extra lean beef mince 
• ½ cup reduced fat ricotta cheese 
• 1 regular sized egg 
• ¼ cup grated parmesan cheese 
• 5 basil leaves finely chopped 
• 1 punnet (250g) cherry tomatoes 

Method: 

1. Slice zucchini into long, thin strips. 
2. Lay flat on lined baking pepper, drizzle over olive oil, add salt and pepper and bake in the oven at 200C for 15 minutes until soft.
3. Meanwhile, in a non-stick frying pan over medium heat cook the mince until cooked through and set aside.
4. In a bowl add ricotta, egg, some of the parmesan cheese, basil leaves, and stir together. Add the beef mince and mix together. 
5. Spray base of oven tray with oil.  
6. Add one teaspoon of the mixture into a zucchini slice and gently roll to enclose, like a parcel. Place the zucchini wrapped side down onto the tray. Repeat with remaining zucchini.
7. Cut cherry tomatoes in halves or quarters and arrange over the parcels, flesh side down. Sprinkle the remaining cheese on top. 
8. Return to the oven and bake for another 15-20 minutes. 
9. Serve hot from oven. 

Nutrition Information Per Serve (Serves 4): 

Energy: 210 calories 

Carbohydrates: 3.36g 

Fat: 12.1g 

Protein: 20g

Dietary Fibre: 3.39g

Spinach, Corn and Cheese Fritters

Serves: 4

Ingredients: 

• 250g frozen spinach, thawed 
• 200g cottage cheese 
• 2 large eggs 
• ¼ cup reduced fat milk 
• 2/3 plain white flour 
• 1/3 cup grated cheddar cheese 
• 2 spring onion, chopped 
• ¼ cup corn kernels 

Method: 

1. Squeeze out all the excess water from the thawed spinach. 
2. Whisk together the eggs, milk and cottage cheese. 
3. Add the chopped spring onion, grated cheese, corn kernels and flour, mixing well. 
4. Spray a heated pan with oil and cook until browned, flip and cook for another few minutes.
5. Serve as a snack, with a poached egg and cooked tomato for breakfast or with a salad for  light lunch.

Nutrition Information Per Serve (Serves 4): 

Energy: 125 calories

Carbohydrates: 10.5g 

Fat: 4.6g

Protein: 9.3g 

Dietary Fibre: 2.4g

Vanilla Bean Yoghurt with Poached Rhubarb

Spice up your usual fruit and yoghurt with this simple tasty recipe. A delightful mix of poached rhubarb and creamy vanilla yoghurt.

Serves: 4

Ingredients: 

• 600g low-fat yoghurt 
• 300g rhubarb 
• 2 strips orange ring 
• 1 tbsp water 
• 1.5 tbsp caster sugar 
• 1 vanilla bean or 1 tsp of vanilla essence (alternatively buy chobani vanilla high protein yoghurt) 

Method: 

1. Place yoghurt into a paper towel lined sieve, over a large bowl. 
2. Cover and refrigerate for 1-2 hours or overnight. 
3. Place 5cm pieces of rhubarb, orange rind, water and sugar in a frying pan.
4. Simmer gently for 6-8 minutes until rhubarb is just tender. Allow to cool.
5. Stir scraped beans from vanilla pod into yoghurt and spoon between serving glasses. 
6. Top with rhubarb mixture and serve.