Type 2 Diabetes Mellitus

(Formerly called non insulin dependent diabetes mellitus (NIDDM))

Type 2 diabetes is occurring at epidemic rates in many parts of the world including Australia and the US. The prevalence of type 2 diabetes in Australia has doubled over the past 20 years where more than 7% of Australian adults now have diabetes.

There are two main types of diabetes; type 1 and type 2. Approximately 90% of diabetics are type 2 which is a complex metabolic disorder characterised by high levels of glucose (a type of sugar) in the blood. It involves both insulin resistance and impaired function of the insulin producing cells in the pancreas. Insulin is the hormone which allows the glucose to move from the blood into the body cells.

Type 2 diabetes usually occurs in adults but is occurring more and more in younger people and even in children. Those who have high blood pressure, are overweight or obese or have abnormal blood fats tend to be more at risk of developing diabetes. Diet and physical activity play an important role in reducing the incidence of type 2 diabetes in those at high risk.

Risk factors we can’t change

The following factors increase your risk of developing type 2 diabetes

• Having a family history of diabetes
• Age
• Aboriginal or Torres Strait Islander heritage
• Some ethnic backgrounds e.g. Melanesian, Polynesian, Chinese or people from the Indian sub-continent
• Women who have had gestational diabetes when pregnant

Risk factors we can change

• Weight
• Physical activity level
• Blood pressure
• Diet
• Cholesterol levels
• Smoking

How is Type 2 Diabetes Managed?

For some people type 2 diabetes can be managed by diet and physical activity alone whereas others may require tablets and/or insulin.

Dietary Recommendations for Type 2 Diabetics

Reduced salt intake

You can make a difference to your salt intake by reducing what you add to the table and cooking. However, approximately 75% of our salt intake comes from processed and commercial foods.

Thermomix Tips

With the Thermomix you have the great advantage of controlling the amount of salt you add to your cooking and therefore avoiding those commercial foods from the shop that are high in salt.

• Make your own soups and use garlic, onion and herbs to add flavor rather than large amounts of stock and salt
• Use fresh vegetables in your cooking instead of canned vegetables which tend to be higher in salt

Eat less fat in particular saturated and trans fats

(See previous article on trans fats for more detailed information)

People with diabetes are more at risk of developing heart disease so it is important to eat less saturated and trans fats which have been shown to increase your risk of heart disease.

Thermomix Tips

• Use ‘good’ fats in cooking like olive oil
• Make your own salad dressing in the Thermomix with olive oil, vinegar and lemon juice
• Steam more of your meals and decrease your fat intake. For example steamed dim sums, fish and vegetables, meatloaf ….

High fibre and Low GI foods

GI (Glycaemic Index) refers to the effects of carbohydrate on blood glucose levels. In other words how fast the sugars are released into your blood after consuming a meal. Low GI foods are recommended as it means the sugars are released more slowly into the blood as compared to high GI foods which do the opposite. Some examples of low/medium GI foods include basmati rice, pastas, wholemeal/ rye bread, wholegrain cereals (porridge, muesli), most fruits, and legumes.

Thermomix Tips

• When making your bread dough add some whole grains or grind some wheat to make wholemeal flour. This will increase the fibre content and lower the GI of your bread.
• Keep the skins on your potatoes when cooking to increase your fibre intake
• Porridge is a great low GI meal which can be made easily in your Thermomix and is ideal in the cooler months
• Always try and add some extra vegetables to your Thermomix meals to boost your fibre intake. Soups and stews are a great way of disguising vegetables from the kids.

Regular Meals

It is important to have regular meals and not to skip any meals as this causes fluctuations in blood glucose levels.

Regular exercise

Physical activity is important to maintain a healthy weight and also helps insulin to work better. A good goal is to aim for 30 minutes of activity per day.

Healthy Weight

If you are overweight it is beneficial to lose some weight as this in turn improves your blood glucose levels.

Low in Simple Sugars

Avoid foods that don’t provide much nutrition and cause large increases in your blood sugars (high GI).i.e. soft drinks, lollies, chocolate, ice cream

Thermomix Tip

We still all need to have our treats so why not alter your recipes and make them a healthier one.

• Use less sugar in your cake & biscuit recipes and try and use fruit as a substitute i.e. banana cake
• Make a fruit smoothie with honey as the sweetener
• Make fruit balls as a healthier sweet snack

The above recommendations are not a ‘special’ diet for diabetics but more so a healthy balanced diet that is recommended for the general population.

So where have we gone wrong?

Too many people today consume a diet consisting largely of foods that are high in fat, salt and simple sugars. This mainly comes from take away/convenience meals and pre-packaged meals from the supermarket. Many of us are opting for these meals as they are quick and convenient. But it’s you and your family’s health that are paying the price and also increasing your risk of developing diseases such as type 2 diabetes.

By making healthier choices at the supermarket and making your own meals at home you can incorporate all of the above diet recommendations. With your Thermomix it will be even easier to ensure you are following all the guidelines as the meals are quick and convenient and all the hard work is done for you.

So why not have a look at your diet and see what area’s you might need to work a little harder on. Also check out your Thermomix recipe books for some low GI meals and snacks.

For more information see Diabetes Australia

References

JE Shaw and DJ Chisholm. Epidemiology and prevention of type 2 diabetes and the metabolic syndrome. MJA Practice Essentials: Endocrinology. MJA 2003; 179 (7): 379-383