There are three main types of diabetes: type 1, type 2, and gestational diabetes. Type 1 is treated with insulin and affects 10-15% of sufferers, type 2 is associated with lifestyle factors and affects 85-90% of sufferers, and gestational diabetes occurs during pregnancy. Diabetes is managed through diet, exercise, medication and monitoring blood sugar levels. A healthy diet focuses on whole grains, vegetables and moderate protein intake while limiting sugar and refined carbs. Sample healthy recipes include steak with asparagus salad and mustard pork with roast pears.

1. Matthew Suter

2.  Diabetes “is the name given to a group of
different conditions in which there is too
much glucose in the blood. The pancreas
either cannot make insulin or the insulin it
does make is not enough and cannot work
properly”.
(http://www.diabetesaustralia.com.au/en/ND
SS-Content/Resources/Diabetes-
Information-Sheets/What-is-Diabetes/).

3.  Diabetes affects approximately 5%-6% of
Australia’s population. It is estimated that
275 people develop diabetes every day. You
can find current and up to date information
relating to type, age, gender and state at:
http://www.diabetesaustralia.com.au/en/NDS
S-Content/Australian-Diabetes-Map/Map/
 There are three main forms of diabetes:

4.  Gestational diabetes occurs in woman during
pregnancy, however in most cases the
mothers blood sugar levels return to normal
after the pregnancy ends. It occurs in
approximately 5%-8% of all pregnancies in
Australia.

5.  Usually develops in younger people (used to
be called insulin dependent). The only way to
treat type 1 diabetes is to use insulin, either
through a syringe or insulin pump. It is the
less common than type 2
diabetes, contributing to approximately 10%-
15% of all diabetes sufferers in Australia.

6.  Is a lifestyle disease which used to affect
older people, however in recent years it has
started to become more prevalent amongst
younger people (used to be called non-
insulin dependent). This is the most common
form of diabetes, affecting approximately
85%-90% of all diabetes sufferers in Australia.

7.  Being more thirsty than usual
 Unexplained weight loss (type 1)
 Passing more urine
 Gradually putting on weight (type 2)
 Feeling tired and lethargic
 Mood swings
 Always feeling hungry
 Headaches
 Having cuts that heal slowly
 Feeling dizzy
 Itching, skin infections
 Leg cramps
 Blurred vision
(http://www.diabetesaustralia.com.au)

8.  While scientist are still not sure what causes
type 1 diabetes, however there is research
that suggests once a predisposed person gets
a virus their white blood cells attack not only
the virus but also the pancreas, leading to an
inability to produce insulin.

9. There are many risk factors associated to type
2 diabetes including:
 Having a family history of type 2 diabetes.
 Being overweight, obese or having a poor
diet.
 An inactive or sedentary lifestyle.
 Having high blood pressure and/or
cholesterol.
 Smoking.
 Having gestational diabetes during
pregnancy.

10. Diabetes is more about controlling your diet and limiting
certain foods, rather than eliminating them completely from
your diet. Here are some suggestions for people to help them
modify their diet:
(http://www.helpguide.org/life/healthy_diet_diabetes.htm)
Instead of… Try these high-fiber options…
White rice Brown rice or wild rice
White potatoes (including fries and Sweet potatoes, yams, winter squash,
mashed potatoes) cauliflower mash
Regular pasta Whole-wheat pasta
White bread Whole-wheat or whole-grain bread
Sugary breakfast cereal High-fiber breakfast cereal (Raisin Bran,
etc.)
Instant oatmeal Steel-cut oats or rolled oats
Croissant or pastry Bran muffin

11.  Steak with asparagus, butter bean & tomato salad
 Prep time: 15-30mins.
 Cooking time: 20 mins.
 Ingrediants (Serves 4):
 60ml (1/4 cup) balsamic vinegar
 2 tbs wholegrain mustard
 4 (150g each) beef rump steaks
 1 x 250g punnet baby roma tomatoes, halved
 1 large red onion, halved, cut into thin wedges
 Olive oil spray
 1/2 tsp dried chilli flakes
 1 bunch asparagus, woody ends trimmed, cut into 5cm lengths
 1 x 400g can butter beans, rinsed, drained
 1/4 cup fresh basil leaves
 Balsamic vinegar, extra, to serve

12.  Method
 Combine the vinegar and mustard in a shallow glass or ceramic dish.
Add the steaks and turn to coat. Cover with plastic wrap and place in the
fridge for 30 minutes to marinate.
 Preheat oven to 200°C. Line a large baking tray with non-stick baking
paper. Place the tomato and onion on the tray and spray with olive oil
spray. Sprinkle with the chilli flakes and season with pepper. Roast in
oven for 15 minutes or until the tomato is just tender.
 Meanwhile, cook the asparagus in a saucepan of boiling water for 2-3
minutes or until bright green and tender crisp. Refresh under cold
running water. Drain well. Place the asparagus and butter beans in a
large bowl.
 Preheat a barbecue grill or chargrill on high. Drain the beef from the
marinade and spray with olive oil spray. Cook the beef for 2-3 minutes
each side for medium or until cooked to your liking. Transfer to a plate
and cover with foil. Set aside for 5 minutes to rest.
 Add the tomato mixture and basil to the asparagus mixture and toss
until combined. Thinly slice the beef across the grain. Divide the salad
among serving plates. Top with the beef and drizzle over extra vinegar
to serve.
(http://www.taste.com.au/recipes/16292/steak+with+asparagus+butter+bean+tomato+salad )

13.  Mustard & rosemary pork with roast pears
 Cooking time: 30 mins.
 Ingredients (serves 4):
 4 Beurre Bosc pears, unpeeled, cored, cut into 2cm-thick wedges
 2 red onions, cut into thick wedges
 Olive oil spray
 2 tbs balsamic vinegar
 2 tbs wholegrain mustard
 2 tsp chopped fresh rosemary
 1 tsp finely grated lemon rind
 1 tbs olive oil
 4 (about 125g each) pork loin steaks
 100g baby spinach leaves
 Steamed green round beans, to serve

14.  Method
 Preheat oven to 200°C. Line two baking trays with non-
stick baking paper. Place pear and onion on one of the
trays. Spray with oil. Drizzle with half the vinegar. Bake for
25 minutes or until the pears are golden and tender.
 Meanwhile, combine the mustard, rosemary and lemon
rind in a bowl. Heat the olive oil in a large non-stick frying
pan over high heat. Cook the pork for 2 minutes each side
or until golden. Remove from heat. Spread one side of
each pork steak with mustard mixture. Transfer to the
second baking tray. Bake for 6-7 minutes or until cooked
through.
 Place the pear, onion, spinach and remaining vinegar in a
bowl, and toss to combine. Divide pear mixture and pork
steaks among serving plates. Serve with beans.
(http://www.taste.com.au/recipes/27542/mustard+rosemary+pork+with+roast+pears)

15.  Subway: make salad roll to order, can include the
breads, meats, salads and sauces you have.
 Because you can literally make the sandwich how
you want you can control what goes into it, and
what stays out.

 Pizza: As long as you ask for a thin crust and be
mindful of the toppings you ask for. You can still
enjoy many foods, such as pizza; however the
key is moderation and picking the right pizza
and/or toppings.
(http://diabetesaustralia.com.au/en/Living-with-
Diabetes/Eating-Well/Eating-Out/)

16.  http://www.diabetesaustralia.com.au
 http://www.helpguide.org/life/healthy_diet_d
iabetes.htm
 http://www.aihw.gov.au
 www.nhmrc.gov.au
 www.health.gov.au

17.  http://privatehealth.com.au
 diabetesdiettreatment.com
 http://www.taste.com.au/recipes/16292/st
eak+with+asparagus+butter+bean+tomat
o+salad
 http://www.taste.com.au/recipes/27542/m
ustard+rosemary+pork+with+roast+pears