Cooking the diabetes way

With over 3 million Australians diagnosed with diabetes or pre-diabetes, it really is a concern for many people. They say that for every person with diabetes, there is another who is yet to be diagnosed and with Australia’s obesity epidemic, even more are at risk. Type 2 diabetes is the most common form of diabetes and mainly affects people who in their 40’s upwards.

However, in many cases it can be managed by a combination of a healthy diet, regular physical activity and in some cases medications. There is no special diet required for people with type 2 diabetes, they just need to eat regular meals and have regular snacks spread evenly over the day. It is important that type 2 diabetics have the right carbohydrate distribution throughout the day and having low fat food so cooking the healthy way is important. Here are some tips:

1)  A low saturated fat diet is important so cut the fat of meat, remove skin from chicken and where possible avoid cream, butter and high fat products.

2)  Use low fat products such as 25% reduced fat cheese, diet yoghurt, skim milk and low fat margarines.

3)  Use cooking spray instead of frying in fat.
 
4)  Include lots of vegetables and fruit in your diet and work towards having 30g of fibre each day.

5)  Omit or use salt sparingly as a low-sodium diet is ideal for people with diabetes.

6)  Avoid coconut milk at 60g of fat a cup, instead make my version of using evaporated light milk and imitation coconut essence at only 4g.

7)  Having small amounts of sugar is fine, for example one of my cakes may have a third cup sugar but it serves ten. Divided up it there isn’t much sugar at all.

8)  The best rice is Basmati or Doongarra, they both have a lower GI than normal white rice.

9)  The best fruit to have is fruit grown in a colder climate such as cherries, apples, pears etc. Tropical fruits have a high GI rating and are quickly absorbed into the blood stream.

10)  My 5 cook books are all recommended and endorsed by Diabetes Australia and have loads of useful tips for people with diabetes.


If you are concerned and want to know more about diabetes then call Diabetes Australia on their toll free number 1300 135 588 or visit www.diabetesaustralia.com.au

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