Innholdsfortegnelse for September - October - 2025 i Diabetic Living Australia

THE TEAM Editor ALIX DAVIS Art Director DANIA WARMERDAM Content Producer ERIN ROBERTS Food Editor ALISON ROBERTS Dietitian SHANNON LAVERY Editorial Assistant LARA CARLUCCI ADVERTISING & MARKETING Commercial Brand Manager JESSICA ASHWORTH jessica.ashworth@aremedia.com.au Marketing Director CARLY BOWRA PRODUCTION Production Manager GRACE NEAVE Ad Controller FRANCES MALONG ARE MEDIA GROUP  Chief Executive Officer JANE HUXLEY  Director of Sales ANNA QUINN  General Manager SUSAN ARMSTRONG DOTDASH MEREDITH CORP.  Vice President/Business Affairs TOM ROWLAND  Executive Director, Licensing Operations PAUL ORDONEZ  Senior Director, Business Development WENDY ZHANG ARE MEDIA PRIVACY NOTICE  This issue of Diabetic Living is published by Are Media Pty Limited (Are Media). Are Media may use and disclose your information in accordance with our Privacy Policy, including to provide you with your requested products or services and to keep you informed…

Eggplants belong to the nightshade plant family and grow in a manner much like tomatoes, hanging from tall vines. As well as the classic purple variety, you can find lavender, jade green, orange and yellow eggplant in various shapes and sizes. Are eggplants safe for everyone? There have been rare cases of eggplant allergy and they do contain oxalates, although not as much as other fruits and vegetables. However, people with a history of oxalate-containing kidney stones may choose to avoid over-consuming them or choose cooking methods that reduce levels, such as boiling. So, are eggplants good for you? Low in kilojoules and fat but a good source of fibre, eggplants are a great healthy food to add to your shopping basket. They contain protective antioxidants and, impressively, may help…

HOW OUR FOOD WORKS FOR YOU SPRING VEGETABLE & FLATBREAD PLATTER WITH DILL & MUSTARD DIP GFO PREP 20 MINS COOK 10 MINS SERVES 6 (AS A SNACK OR STARTER) 90g (1⁄3 cup) 97% fat-free mayonnaise or gluten-free mayonnaise 1 clove garlic, crushed ½ bunch dill, finely chopped, plus a few extra sprigs, to serve 3 (66g each) pitas or gluten-free pitas 200g reduced-fat Greek-style natural yoghurt 1 tbsp wholegrain mustard or gluten-free mustard 1 tbsp drained and rinsed capers, patted dry and finely chopped 1 eschalot, peeled, halved and finely chopped 1 tsp honey 200g sugar snap peas 150g asparagus, woody ends trimmed, sliced into 5cm pieces 300g fennel bulb, trimmed, sliced into thin wedges 150g radishes, halved or quartered, if large 150g baby (Dutch) carrots 1 Preheat air-fryer…

What is neuropathy? Diabetes-related neuropathy is nerve damage caused by diabetes. Over time, high glucose levels can damage the structure and function of the nerves. There are two main types of diabetes-related neuropathy: PERIPHERAL NEUROPATHY, which causes pain or loss of feeling in the toes, feet and legs, but can also affect the hands and arms. This is the most common form of diabetes-related neuropathy. AUTONOMIC NEUROPATHY which affects the nerves that control the heart and blood vessels, digestive system, urinary tract, sex organs, sweat glands and eyes. There are also some less common forms of neuropathy, including proximal and focal neuropathies. Look after your feet Good foot care is important for everyone with diabetes, but particularly if you have peripheral neuropathy. As you lose your ability to sense pain,…

1 Start with a balanced breakfast Skipping breakfast or grabbing a sugary option can set you up for crashes before noon. Choose a breakfast that includes protein, fibre and healthy fat – like eggs with vegetables, Greek yoghurt with chia seeds, or a smoothie with protein powder and spinach. This helps keep your blood glucose from spiking first thing in the day and sets a balanced tone. 2 Choose low-GI carbs Not all carbs are created equal. High-glycemic carbs like white bread, soft drinks and pastries cause sharp spikes and drops in blood glucose. Instead, opt for wholegrains, legumes, berries and starchy vegetables, which release glucose more slowly and help your brain stay fuelled. 3 Don’t let yourself get too hungry Going too long without eating can cause your blood…

And, apart from impacting your ability to take out the bins, why does it matter so much? “Mobility is the ability of a joint – or multiple joints at the same time – to move actively through a full range of motion, often involving strength and coordination to do so,” says Mark, who explains that in comparison, flexibility is related to muscle length and is improved by stretching exercises. “Mobility is essential for good mechanics and for lowering the risk of injuries. The ability to move well and efficiently also makes general tasks like housework, navigating stairs, engaging actively with grandchildren and plenty of other things, easier. “The more able and mobile you are, the more likely you are to continue to be able to do these things. On the…

DIABETES AUSTRALIA This is the national body for people living with all types of diabetes and those who are at risk. Committed to reducing the impact of diabetes, online you’ll find a wide range of helpful information about everything from medications to preventing complications. Plus, if you become a member, you’ll have access to an online community forum, member-only events and webinars and health professionals that are just a phone call away. Visit diabetesaustralia.com.au. THE NATIONAL DIABETES SERVICES SCHEME (NDSS) An initiative of the Australian Government that’s administered by Diabetes Australia, as well as providing diabetes information and resources, importantly, the NDSS also delivers support services and subsidised diabetes products. To register, visit ndss.com.au or call the NDSS Helpline on 1800 637 700. AUSTRALIAN DIABETES EDUCATORS ASSOCIATION (ADEA) Consulting with…

HOW OUR FOOD WORKS While we all know that bones are a key part of the body, most of us don’t appreciate just how important they are. As well as supporting our bodies and protecting delicate organs such as the brain, heart and lungs, bones also store minerals such as calcium. And bone marrow, found in the centre of some large bones, is where blood cells are made and stored. All the more reason to keep our bones strong and healthy. Our bones naturally lose density over time, which increases the risk of osteoporosis, a disease where bones become weaker and more fragile and therefore more likely to break. This condition becomes more prevalent with age and especially in women post-menopause. But the good news is, we can protect our…

VITAMIN D DEFICIENCY AND YOUR DIABETES MANAGEMENT? Vitamin D deficiency is becoming increasingly prevalent in Australia. It is well known that vitamin D is important for bone health, immune function and mental wellbeing. But emerging research suggests it may also have a big impact on blood glucose level (BGL) management. Some studies have linked healthy vitamin D levels with improved insulin sensitivity. This means your body may be better able to use insulin effectively, which is crucial for keeping BGLs in check. There’s also early research linking healthy vitamin D levels to a lower risk of developing diabetes and fewer complications if you already have it. While more research is needed, looking after your vitamin D is an easy step toward better health. WHERE TO GET VITAMIN D SUNLIGHT –…

ESSENTIAL NUTRIENTS FOR THE PERIMENOPAUSAL BODY Managing perimenopause means taking extra care with your diet. Each nutrient you consume has a unique impact on your physical and mental health, especially as hormonal changes affect everything from energy levels and mood to bone health and metabolism. By focusing on a balanced diet that meets the unique needs of perimenopause, you can greatly reduce common symptoms and boost your sense of well-being. Here, I’ll guide you through the essential macronutrients, vitamins, and minerals that can help you feel more balanced, energised, and prepared for the journey ahead. BALANCING MACRONUTRIENTS Macronutrients – proteins, fats, and carbohydrates – are foundational for a balanced diet that supports physical health, mental clarity, and stable energy. Each macronutrient plays a vital role in managing perimenopausal symptoms, making…

For the millions of people living with type 2 diabetes, managing the condition can sometimes feel like walking a tightrope – one misstep in diet, one skipped workout, one stressful week, and suddenly blood glucose spikes and guilt creeps in. It’s a cycle that many people know too well: striving for perfection, falling short, and then feeling like a failure. But here’s the truth that too often gets lost in the noise of blood glucose measurements and rigid food rules: living well with diabetes isn’t about being perfect. It’s about creating sustainable, supportive patterns over time. The All-or-Nothing Trap Many people begin their diabetes journey with a burst of determination – cutting carbs, signing up for the gym, planning every meal with military precision. And while that motivation is admirable,…

My family is Aboriginal so diabetes has always been something to keep an eye on. There’s a family history of type 2 on my dad’s side, and both sides of the family have a history of heart disease. Over the years my blood tests showed that things were starting to creep – high blood pressure, slightly high cholesterol, and sodium levels. Thankfully I never got to the point of being diagnosed. In 2023, I went to the doctor with some sinus issues. They said I had sleep apnoea because I was overweight. I started going to the gym six days a week, saw a dietitian for six months, and nothing changed. I got fitter! But my weight stayed the same, my blood pressure kept creeping up, and my blood test…

DIABETES 101 Getting your head around “diabetes ‘diabetes lingo’? lingo”? Read on... • When should I test my blood glucose levels (BGLs)? This varies depending on the type of diabetes and your medication, but possible times include before meals, two hours after eating, before bed, before you exercise and if you’re feeling unwell. • What should my BGLs be? As a guide, if you have type 1 diabetes, a healthy target to aim for is 4-6mmol/L before you eat, and 4-8mmol/L two hours after starting a meal. If you have type 2 diabetes, aim for 6-8mmol/L before meals, and 6-10mmol/L two hours after starting a meal. Ask your doctor or Credentialled Diabetes Educator for more guidance. • What’s mmol/L? It stands for millimoles per litre of blood, and is how…

How our food works for you see page 90 Broccoli is a natural superfood - providing a mix of antioxidants, fibre and micronutrients essential for good health. It is a good source of: VITAMIN C – to support our immune system FOLATE – important for healthy cell growth and function POTASSIUM – for a healthy blood pressure VITAMIN K – important for blood clotting Broccoli is often referred to as a ‘free food’ or a non-starchy vegetable, meaning it is very low in carbohydrate and energy (kilojoules), so it can be eaten in large quantities without impacting your blood glucose management or body weight. Plus, broccoli contains an active compound called sulforaphane which has been linked with improved insulin sensitivity and blood glucose management. HOW TO STORE IT CHILL IT…

HOW OUR FOOD WORKS MAC ’N’ CHEESE LASAGNE GFO LCO PREP 10 MINS COOK 1 HOUR 20 MINS SERVES 8 (AS A MAIN) 2 tbsp olive oil 400g extra-lean beef mince 50g smoked pancetta or gluten-free pancetta, chopped ½ brown onion, finely chopped ½ celery stick, finely chopped ½ carrot, finely chopped 1 clove garlic, crushed 150ml red wine 1 tbsp no-added-salt tomato paste 400g can no-added-salt chopped tomatoes 250ml (1 cup) no-added-salt beef stock or gluten-free stock 2 bay leaves 1 sprig rosemary 1 tsp caster sugar 400g dried macaroni or gluten-free legume pasta 80g (2⁄3 cup) grated reduced-fat mozzarella  Few whole basil leaves, to serve (optional)  315g snow peas, steamed, to serve  2 bunches broccolini, steamed, to serve  2 carrots, sliced, to serve CHEESE SAUCE  50g light margarine  50g…

HOW OUR FOOD WORKS FOR YOU EASY SEAFOOD CHOWDER GFO PREP 10 MINS COOK 20 MINS SERVES 1 (AS A MAIN) 150g Zerella Spud Lite Potatoes, finely chopped 2 tsp olive oil 1 celery stick, chopped 1 eschalot, finely chopped 1 clove garlic, grated 1 tbsp plain flour or gluten-free flour 200ml skim milk 100ml salt-reduced chicken stock or gluten-free stock 160g small green prawns, peeled and deveined 75g (½ cup) frozen corn & peas Zest and juice 1 lemon 2 tsp roughly chopped flat-leaf parsley 1 Put the potatoes in a small saucepan of water. Cover and bring to the boil over high heat. Reduce heat to medium-high and simmer, partially covered, for 5-6 minutes or until just tender. Drain and set aside. Wipe out the saucepan. 2 Heat…

Living with type 2 diabetes can feel like a full-time job. Between checking blood glucose, planning meals, counting carbs, taking medications and navigating doctor’s appointments, it’s easy to lose track of the one thing that once felt natural: joy. For many people, diabetes doesn’t just impact the body – it reshapes daily life, routines, relationships and even identity. Spontaneous dinners become stressful decisions. Comfort foods come with guilt. Activities that used to be fun can start to feel like risks. Over time, a person can begin to feel less like themselves and more like “a diabetic”. But here’s the truth: you are still you. Diabetes may be a part of your life, but it is not your entire story. You are allowed to feel joy, pleasure and pride. You are…

When your mobility isn’t an issue, it’s easy to take being able to do simple, everyday tasks like taking the bins out or doing a spot of gardening, for granted. But if your mobility starts to slide and doing those things becomes challenging – or even impossible – you might find yourself wondering, or even wishing, if you could have done something to protect your ability to move around freely. “Training appropriately and performing important movements can definitely help to maintain and improve mobility, by engaging and building the muscle groups associated with each exercise and increasing control, functionality and stability,” says Mark Glanville, co-founder of Movement HQ, a Sydney-based gym which offers dedicated functional mobility classes. Worryingly though, Mark agrees that mobility and doing specific exercises to maintain it,…

COOKING All our recipes are designed for a fan-forced oven. If you have a conventional oven, you’ll need to increase the temperature by 10-20°C, depending on your oven. All recipes are tested in a 1000W microwave oven. FREEZING Pack individual serves into airtight containers. Label with the recipe name and date. Main meals will generally freeze for three to six months, with three being optimal. To reheat, put the dish in the fridge overnight to defrost (never leave it on the bench overnight) or defrost on low/30% in the microwave. Reheat on the stove, in the oven, or microwave it on medium/50%, depending on the dish. GLUTEN FREE When a recipe ingredient is tagged ‘gluten free’ it may either be branded gluten free or gluten free by ingredient – please…