Diabetes Deep Dive: Why a Fibre-Rich, Whole Food and Plant-Focused Diet is Best!

Introduction:

Diabetes is a big deal and something we should all be aware of. According to Diabetes Australia, diabetes is the fastest-growing chronic condition in Australia, with around 1.8 million Australians currently living with diabetes. Alarmingly, this number is increasing by 275 people every day and Australia is estimated to hit the 3 million mark by 2030! Plus, when you add the 2 million or so Australians who are either already pre-diabetic or at serious risk of developing diabetes, this equates to roughly 1 in 4 Australian adults today. So, chances are you either know someone close to you with diabetes or may already have diabetes yourself.

In this article, we will dive deep into the world of diabetes. We will cover some helpful definitions, look at the impact of carbohydrates and their role as the primary source of glucose in our diets, explore how diet and lifestyle choices can help to manage diabetes, review the risks, provide some tips to avoid developing diabetes, and finally, if you already have diabetes, we have some useful info to help navigate living with diabetes. Let’s dive in. 

 What is Diabetes and What are the Different Types? 

Diabetes is a chronic condition that affects how your body processes blood sugar (glucose). There are two main types:

• Type 1 Diabetes: In this article, we will dive deep into the world of diabetes. We will cover some helpful definitions, look at the impact of carbohydrates and their role as the primary source of glucose in our diets, explore how diet and lifestyle choices can help to manage diabetes, review the risks, provide some tips to avoid developing diabetes, and finally, if you already have diabetes, we have some useful info to help navigate living with diabetes. Let’s dive in. 
• Type 2 Diabetes: develops when the body becomes resistant to insulin or when the pancreas fails to produce enough insulin. This leads to higher than normal blood glucose levels, known as hyperglycaemia. Unlike Type 1, Type 2 diabetes is not an autoimmune condition and is often associated with diet & lifestyle factors.

Both types of diabetes require careful management of blood glucose levels to prevent complications. This often involves a combination of insulin therapy (for Type 1), medication, diet, and lifestyle changes. One of the key aspects of managing diabetes is understanding the role of carbohydrates in your diet.

 Carbohydrates and Diabetes 

Carbohydrates are the primary source of glucose in the blood, and the amount you consume can have a significant impact on your blood sugar levels. By eating regular meals and spreading your carbohydrate intake evenly throughout the day, you can maintain steady energy levels and avoid large spikes in blood glucose.

Healthy carbohydrate choices include high-fibre, low glycaemic index (GI) foods. These foods release glucose more slowly into the bloodstream, helping to keep blood sugar levels stable. Examples of low GI foods are whole grain breads and cereals – such as our Original Loaf, Gluten Free Loaves, Bites and Porridge, along with legumes, quinoa, barley, most vegetables, fruits, and low-fat dairy products.

 The Ketogenic Diet and Diabetes 

The ketogenic (keto) diet is a low-carb, high-fat diet that can potentially help manage blood glucose levels. By reducing carbohydrate intake (to about 20-50g per day), the body shifts to using fat for energy, a state known as ketosis. This diet can reduce blood sugar levels and decrease the need for insulin, particularly in Type 2 diabetes. However, it’s important for individuals, especially those with Type 1 diabetes, to consult with their doctor before making any significant dietary changes.

 What are the Risks with Diabetes? 

Both types of diabetes pose significant risks if not managed effectively. Potential complications include:

• Heart Disease: Increased risk of heart attacks and stroke due to elevated blood sugar levels affecting cardiovascular health.
• Kidney Damage: Diabetes can lead to kidney disease, which may progress to kidney failure if not managed properly.
• Vision Problems: High blood sugar can cause diabetic retinopathy, potentially leading to vision loss and blindness.
• Nerve Damage: Persistent high blood glucose levels can result in neuropathy, causing pain, numbness, or tingling in the extremities.

Effective management through a balanced diet, regular physical activity, and appropriate medication (insulin for type 1 diabetes) is essential to minimise these risks and maintain overall health.

 How Can I Avoid Developing Diabetes? 

While Type 1 diabetes is an autoimmune condition and cannot be prevented, Type 2 diabetes can often be avoided with proactive lifestyle choices. Here’s how:

• Adopt a Balanced Diet: Emphasise a diet rich in vegetables, whole grains, lean proteins, and healthy fats. Reducing processed foods and sugars can significantly lower your risk.
• Stay Physically Active: Engage in regular exercise, aiming for at least 30-40 minutes of moderate activity most days of the week. This helps improve insulin sensitivity and maintain a healthy weight.
• Monitor Blood Sugar Levels: Regularly check your blood glucose levels, especially if you have risk factors or pre-diabetes. Early detection can lead to timely interventions.
• Maintain a Healthy Weight: Achieving and maintaining a healthy weight reduces the risk of developing Type 2 diabetes and supports overall health.
• Manage Stress: Practise stress-reduction techniques like mindfulness, meditation, or deep breathing exercises. Chronic stress can affect blood sugar levels and overall health.

By making these lifestyle adjustments, you can significantly reduce your risk of developing Type 2 diabetes and promote better overall health.

 Useful Tips for Managing Diabetes: 

1. Distribute Carbohydrates: Spread your carbohydrate intake evenly throughout the day to help maintain stable blood sugar levels.
2. Incorporate Low-GI Foods: Include at least one low-GI (glycemic index) food in each meal to manage blood sugar spikes.
3. Combine Carbs with Proteins and Fats: Pair carbohydrates with proteins and healthy fats to further stabilise blood sugar levels and keep you satisfied.
4. Regular Blood Glucose Monitoring: Keep a close eye on your blood glucose levels to understand how different foods impact your body.
5. Stay Active: Aim for 30-40 minutes of exercise daily to enhance overall health and improve blood sugar control.
6. Choose Whole Foods: Opt for whole grains, fruits, and vegetables instead of processed foods to benefit from more nutrients and fibre.
7. Get Adequate Sleep: Aim for 7-9 hours of quality sleep each night, as poor sleep can affect blood glucose control.
8. Stay Educated: Continuously educate yourself about diabetes and new management strategies to stay informed and proactive. Here are some amazing sources to up your diabetes-education game.

• @glucosegoddess 
• Diabetes Australia
• Defeat Diabetes 
• Baker Heart and Diabetes Institute

 Understanding Food Labels for Healthier Choices for Diabetics 

For those managing diabetes, food labels provide important information on carbohydrates, sugars, fats and sodium levels aiding in blood glucose management and overall health. When selecting packaged foods, consider the following guidelines based on Australian values to help make healthier choices:

• Low saturated fat: Look for foods with less than 2g of saturated fat per 100g.
• Low sugar: Choose products with less than 5g of added sugar per 100g.
• Low sodium: Select foods with less than 120mg of sodium per 100g.
• High fibre: Opt for foods with at least 5g of fibre per 100g. 

 Product Recommendations: 

At Stone Age Staples, we understand the importance of managing diabetes through diet and nutrition. Our range of loaves, bites, and cereals are crafted to help you maintain healthy blood glucose levels and keep you full while enjoying delicious, nutritious foods. 

Here are some of the ways our products make it easier for you:

• High in Fibre: Our products contain well over 25% seeds and nuts (some are even over 50%), providing a rich source of dietary fibre.
• Low Glycaemic Ingredients: We use whole ingredients such as quinoa flakes, buckwheat, and rolled oats, along with nuts and seeds which are all low GI and help in stabilising blood sugar levels. 

Additionally, our range of products are high in protein and healthy fats, making them a perfect choice for those managing diabetes. 

Original Loaf:

Our Original Loaf is crafted with over 23% seeds and more than 14% nuts, using whole ingredients like rolled oats and buckwheat. This combination results in a high-fibre, low-glycaemic index product, ideal for managing blood sugar levels.

Each serving of our Original Loaf contains 10.9 grams of carbohydrates, with 6.3 grams coming from non-digestible dietary fibre, resulting in just 4.6 grams of net carbs per serving.

Gluten-Free Original Loaf:

Our Gluten-Free Original Loaf is a wholesome, nutritious option, also packed with over 23% seeds and 14% nuts. Made with whole quinoa flakes and buckwheat (plus other nutritious ingredients), it is rich in fibre and has a low glycaemic index, which helps maintain stable glucose levels and keeps you feeling fuller for longer. 

Each serving provides 6.1 grams of protein from quinoa flakes, perfect for sustaining your energy throughout the day. With only 11.3 grams of total carbohydrates per serving, including 6.1 grams of dietary fibre, our loaf has a net carb count of just 5.2 grams.

Additionally, our loaves are a great source of essential nutrients, offering over 25% of the recommended daily intake (RDI) for magnesium and over 10% of the RDI for zinc. Both of these nutrients are important for regulating glucose levels and preventing inflammation, making our loaf an excellent choice for diabetics.

Original Bites:

Our Original Bites are a delicious and satisfying snack designed to be lower in carbohydrates, with only 8 grams of carbs per serving. Of these, 4.5 grams come from dietary fibre, resulting in just 3.5 grams of net carbs per serving.

Packed with over 42% seeds and 14% nuts, our bites are high in fibre, protein, and healthy fats, helping to keep you full and satisfied between meals. Enjoy a nutritious snack that supports your health and keeps your energy levels stable throughout the day.

Conclusion:

While diabetes presents significant challenges, understanding and managing it effectively can lead to a healthier and more fulfilling life. By making informed choices about diet, lifestyle, and monitoring, you can significantly reduce the risks associated with diabetes and maintain better control over your health. Embracing a balanced diet, staying active, and choosing the right products will make a meaningful difference in managing diabetes. With the right strategies and a positive outlook, it's possible to navigate the complexities of diabetes with confidence and optimism for a healthier future.

Bio:

Bianca Luscombe

Nutritionist and Product Developer | Postgraduate Certificate in Human Nutrition and Food Science.As a Type 1 Diabetic since age 6, Bianca co-founded Curiously Cauli, which turns cauliflower into gluten-free snacks packed with fibre, vitamin C, and antioxidants—all with no added sugar. Bianca loves the Stone Age Staples Original Bites for their ability to keep her full and her blood sugar stable, making them a great choice for nutritious, tasty snacking.