The Best Type 1 Diabetes Diet in Australia: Tips and Recommendations

Diabetes is a common disease, which often leads to serious complications if not detected in time and treated properly.

The Australian Institute of Health and Welfare (AIHW) data shows that almost 1.3 million people are diagnosed with this disease.

According to statistics, type 1 diabetes is less common than type 2 diabetes, mainly affecting youth, but can be diagnosed at any age.

A proper diet is one of the factors influencing diabetes management. A special diet actually helps people living with this disease, reduces blood sugar levels and risks of serious complications. This article considers the type 1 diabetes diet bases, its benefits and peculiarities. Also, you will find out how type 1 diabetes can be reversed with diet and exercise.

Preparation for the diet

Preparation for the diet with type 1 diabetes is a process that requires attention and guidance from the doctor. First, the correct insulin dose must be chosen, considering a patient’s current blood sugar levels. It is important to follow the recommendations on the diet, including eating large amounts of vegetables, fruits, legumes, low-fat dairy products, nuts, and cereals. One must also reduce the consumption of products containing a large amount of fat, sugar, and salt and avoid products that can provoke a sharp increase in blood sugar levels.

However, the diet should contain proteins, fats, carbohydrates, vitamins, and minerals. It is essential to monitor the level of the following microelements:

• potassium,
• magnesium,
• calcium,
• zinc,
• iron.

Their inadequate amount can affect blood sugar levels, and their deficiencies may lead to various complications.

A nutritionist or your doctor will give individual nutritional and diet recommendations. But your determination and desire to follow them are incredibly important! Sometimes, changing eating habits and leading an active life is enough to avoid further disease development.

The importance of insulin

Insulin is a protein hormone secreted by the pancreas and plays a crucial role in maintaining normal blood glucose levels. According to research, it helps body cells use glucose as a primary source of energy and lowers blood sugar levels by participating in the utilization of glucose.

People’s bodies with type 1 diabetes can’t produce insulin, so they need to get it from external sources, usually in the form of injections or pumps for this hormone. It helps to control blood sugar levels and reduce the risk of complications.

In addition to its main role of breaking down glucose and providing energy to cells, insulin also ensures the following processes:

1. contributes to building up the tissues;
2. improves the regeneration;
3. restores damaged cells and tissues after injury or illness.

However, excessive use of the hormone can be harmful and lead to various health problems. Too much insulin may cause hypoglycemia – a critical decrease in blood sugar levels, which is usually characterized by the following symptoms:

• nausea,
• weakness,
• dizziness,
• sweating.

This condition is fraught with loss of consciousness.

Besides, studies have shown that too much insulin can increase the risk of cardiovascular diseases, type 2 diabetes or lead to other severe health problems.

So, it is important to follow the individual recommendations of your doctor or nutritionist for using the hormone. Insulin is an effective tool for managing diabetes and maintaining your health in general, but it must be used carefully and according to a patient’s peculiarities.

Products you can eat with type 1 diabetes

People with diabetes should always monitor nutrition and include products with reduced caloric value in their diet. We’ve prepared a suitable type 1 diabetes diet food list.

Vegetables and fruits

Vegetables and fruits are considered a reliable source of nutrients for type 1 diabetes. Plant food contains fibre which slows down the absorption of carbohydrates and helps control sugar levels. Moreover, fruits and berries satisfy the body’s need for glucose and reduce the urge for sweets.

However, moderation is essential: you shouldn’t overeat nature’s gifts but limit their consumption according to the recommended diet. In Australia, due to its climate and rich flora, people who have diabetes can eat fresh fruits all year round.

Broccoli, carrots, beets, tomatoes, zucchini, pumpkin, and cauliflower are the vegetables worth paying attention to. Australian fruits are also available in a broad range:

• bananas;
• mango;
• kiwi;
• pineapples;
• limes;
• peaches;
• apples.

Local wild berries like quandong, muntari, ruby saltbush, Tasmanian pepper, and various kinds of greens can diversify your diet and decorate meals.

Whole-grain cereals, legumes, and low-fat dairy products

These products are a source of energy and nutrients. Whole-grain cereals contain a lot of fibre and vitamins. Legumes are good sources of protein, carbs, and other nutrients. They also help control blood sugar levels due to fibre content. Good options are the following:

1. lentils;
2. chickpea;
3. beans;
4. peas;
5. soybean.

Low-fat dairy products provide the body with the necessary amount of calcium. However, you should remember to consider the carbohydrate content in these ingredients and stick to the recommended diet plan.

Lean meat, fish, eggs, nuts, seeds

All of the above products are healthy sources of protein and nutrients for type 1 diabetes. For example, fish, nuts, and seeds contain healthy fat acids. Fish is well-known as a source of protein and unsaturated Omega-3-6-9 fatty acids. It is essential to control the amount of calories and stick to moderation.

Australia is surrounded by the seas and oceans, offering a large variety of commercial fish, including such storehouse of nutrients like tuna, salmon, cod, and sea bass. All of them contain some healthy fatty acids and protein.

Experts recommend low-calorie kinds of lean meat like chicken, turkey and kangaroo meat; the latter is typically an Australian product which is considered the ideal dietary product due to its low amount of fat.

Nuts and seeds should be included in the diet because they are a great source of healthy fats and protein. The most popular in Australia are the following kinds:

• macadamia;
• almond;
• walnut;
• cashew.

Add acacia, sunflower, pumpkin, and flax seeds to your diet.

And remember about eggs, a great protein and vitamin source.

Products low in saturated fat, trans fats, and cholesterol

Consumption of saturated fats and cholesterol must be decreased in case of type 1 diabetes, and trans fats must be avoided altogether. Food with a reduced content of them is welcome. People living with diabetes better forget about the fat grades of meat and choose dietary chicken or turkey filet, as well as low-fat varieties of fish. Buy fruits, vegetables, cereals, and legumes because they contain little saturated fat. Vegetable oils, nuts, seeds, and avocado are also sources of “good” fats, but they should be consumed in moderation.

One can find a lot of products with a minimum of “bad” fats in Australia, including local vegetables, like:

1. sweet potato;
2. kidney bean;
3. pea;
4. zucchini.

Whole-grain products like oats, quinoa, buckwheat, and Australian wheat are also low in saturated fat and cholesterol.

Instead of trans fats, use safe, natural vegetable oils, including:

• olive;
• sesame;
• avocado oil;
• high-quality local varieties of olive oil.
• The focus is on low-fat dairy products, such as:
• yogurt;
• milk;
• cottage cheese;
• soft cheese.

They also help reduce saturated fat and cholesterol intake.

Fibre

Fibre plays an important role in a health-improving diet for type 1 diabetes because it slows down the absorption of carbohydrates and helps control blood glucose levels. According to a study published in 2014, increasing fibre intake may improve glycemic control and reduce heart disease risk in people with type 1 diabetes.

The recommended fibre intake per day is 30 gr. But how can you know how much of what to eat?

Here are some examples of products and the amount of fibre they contain:

• 1 tablespoon Metamucil (psyllium) contains about 6 grams;
• 1 big unpeeled apple – about 4,4 grams;
• 1 serving (40 grams) of whole-grain oats – about 4 grams;
• 1 tablespoon (10 grams) nuts – about 1-2 grams.

This data can range depending on the product and its processing, so always check the information on the packaging. Including a variety of fibre sources in your diet will help you reach your recommended amount more easily and avoid digestive problems.

Forbidden products with type 1 diabetes

There is a long list of harmful products for healthy people, not to mention people living with diabetes.

Sugar-rich foods

With 1 type diabetes, it’s better to forget about sugar-rich products, including everyone’s favourite treats like candies, cupcakes, cakes, ice cream and drinks with added sugar. You should avoid them because they can boost your blood sugar levels.

Some products that are not overly sweet can contain hidden additions of sugar. So, when buying a product, you should carefully read the package label for active ingredients. These products include:

• ready-made sauces;
• ketchup;
• mayonnaise;
• yogurts with flavourings and fruit additives;
• canned vegetables and fruits with sugar or syrup;
• ready-to-eat cereals;
• protein bars.

Highly processed foods

Avoid highly processed foods, in other words, refined, since they often contain many different additives (improvers, enhancers, spices), salt, and sugar. Choosing natural products and making your meals yourself using a small amount of spices and salt is recommended. For example, ready meals, snacks, fast food, pizza, and sugary drinks often contain high doses of added ingredients.

Artificial sweeteners

Sweeteners can be an alternative for those who want to limit their sugar intake. There are natural sweeteners that are considered safe with moderate consumption, for example, erythritol and stevia. Different studies show that stevia is beneficial for patients with diabetes because it does not cause an increase in blood glucose levels.

As for artificial sweeteners, you better put them in your food less often because their frequent consumption can have a negative impact on your intestinal microflora. Natural alternative sugar is preferable. However, you must ensure they are safe and do not conflict with your dietary plan.

Moderate doses of alcohol

Consuming alcohol in type 1 diabetic condition requires special caution and must be moderate. Drinking not more than one serving per day for women and two servings for men is recommended.

It is crucial to control blood sugar levels before and after consumption of alcoholic drinks and to adjust the insulin level if needed. Also, you should consider that many alcoholic beverages contain sugar, so you need to pay attention to the ingredients and consider them when calculating the amount of carbohydrates.

No absolute taboos

Despite medical recommendations regarding foods with type 1 diabetes, it is important to understand that there are no absolute taboos. Life is life; if you ate something delicious from the prohibited list, keep calm. Enjoy your life and make healthy foods the norm, not enforcement and boredom.

Of course, sweets and high-carbohydrate foods often contribute to a sharp increase in blood sugar levels, especially if the insulin dose is low. In such cases, you need to make up for this shortage. However, it doesn’t mean you have to exclude sweets from the diet; calculate the number of calories and correlate them with the necessary insulin dose to reduce the risk of complications.

Rather than being nostalgic for the undesirable products, you’d better concentrate on the fact that you can cook a lot of delicious and healthy meals from the products appropriate for people with diabetes. A balanced menu will help to restore health. A diet that meets the individual needs and preferences of type 1 diabetic patients can be varied, healthy, and balanced; you just need to make an effort.

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