What Your Diabetes Diagnosis Means
Diabetes is a condition where there is too much glucose (a type of sugar) in your blood. Glucose is our main source of energy. We get glucose from foods containing carbohydrates like bread, pasta, rice, cereals, fruits, starchy vegetables, milk, yoghurt and sweets. Glucose can also be stored and released when needed at times when you are not eating. Your blood glucose levels are controlled by insulin, a hormone produced in the pancreas. As glucose enters your bloodstream, the pancreas releases more insulin. Insulin helps glucose to move from the bloodstream into your cells (such as muscle cells), where it is used for energy.
Generally, people develop diabetes due to:
Your body becoming less sensitive to the effect of insulin (known as insulin resistance) OR
Your pancreas not making enough (or any) insulin.
Many people with type 2 diabetes (T2D) may have a combination of these problems. This means your insulin is not working very well (insulin resistance) and your pancreas is not making enough insulin.
T2D may be related to factors that cannot be changed such as your family history, ethnicity and age. Other factors such as bodyweight, diet and physical activity can also increase the risk of T2D in some people.
High blood glucose levels can cause complications & health problems, but with the right treatment and care, people with diabetes can live a healthy life.
A healthy lifestyle, incorporating physical activity and healthy eating can help prevent and manage T2D. Studies around the world show that following a low GI (glycemic index) diet significantly helps people with diabetes improve their blood glucose levels and can reduce the risk of developing T2D. Strong evidence suggests that T2D can be prevented in up to 58% of cases in the high risk (pre-diabetes) population by eating well and exercising.
Low GI diets have been shown to:
Improve blood glucose levels by reducing blood glucose spikes
Reduce insulin resistance
Help people with diabetes reduce their HbA1c by 0.5%
Help decrease the risk of common diabetic complications by ~20%
Improve blood cholesterol levels, particularly LDL cholesterol
Increase feelings of fullness after eating and reduce hunger between meals
Increase the rate of weight loss and reduce waist circumference
Help prevent weight regain over the longer term
Reduce the risk of vascular disease
Low GI lifestyle tips
Lifestyle changes are important when managing your diabetes. Enjoying healthy foods and being active are the best first steps to implement change, however stopping smoking, getting enough sleep and eating mindfully will also help to manage blood glucose levels and body weight.
For a person with diabetes there is no need to prepare separate meals or buy special foods. It’s about simple low GI swaps, smart lifestyle choices and self-care to help maintain a healthy weight.
Make the switch to low GI foods (i.e.. wholegrains instead of refined carbohydrates)
Keep carbohydrate portions moderate at each meal and aim for ‘the ideal plate’. Half the plate should be vegetables, a quarter should be healthy low GI carbohydrates, and the final quarter filled with lean protein
Spread consumption of carbohydrate-rich foods evenly throughout the day
Small regular meals can help maintain energy levels, manage appetite and keep blood glucose levels within the target range
Exercise regularly, aiming for at least 30-60 minutes of moderate exercise every day. Weight bearing exercises such as walking will also help you build strong bones and strengthen your muscles so they burn fat more efficiently
Losing 5-10% of your body weight has been shown to help manage blood glucose control
It is important to recognise that everyone’s needs are different. All people with diabetes should see an Accredited Practising Dietitian in conjunction with their diabetes team for individualised advice.