Indholdsfortegnelse for January - February 2026 i Diabetic Living Australia

THE TEAM Editor ALIX DAVIS Art Director & Social Media Content Producer DANIA WARMERDAM Dania.Warmerdam@aremedia.com.au Content Producer ERIN ROBERTS Food Editor ALISON ROBERTS Dietitian SHANNON LAVERY Editorial Assistant LARA CARLUCCI ADVERTISING & MARKETING Commercial Brand Manager JESSICA ASHWORTH jessica.ashworth@aremedia.com.au Marketing Director CARLY BOWRA PRODUCTION Production Manager GRACE NEAVE Ad Controller FRANCES MALONG ARE MEDIA GROUP Chief Executive Officer JANE HUXLEY Director of Sales ANNA QUINN General Manager SUSAN ARMSTRONG PEOPLE INC. Vice President/Business and Strategy JOY EVANS  Executive Director, Licensing Operations PAUL ORDONEZ ARE MEDIA PRIVACY NOTICE  This issue of Diabetic Living is published by Are Media Pty Limited (Are Media). Are Media may use and disclose your information in accordance with our Privacy Policy, including to provide you with your requested products or services and to keep you informed…

PARACETEMOL IS safe DURING PREGNANCY Australia’s Therapeutic Goods Administration has provided important reassurance for expectant mothers, confirming that robust scientific evidence shows no causal link between paracetamol use during pregnancy and the development of autism or ADHD in children. Paracetamol remains the recommended treatment option for fever or pain during pregnancy when used as directed. Painaustralia CEO Monika Boogs welcomed the TGA’s statement: “This is important reassurance for women who are pregnant or considering pregnancy. The TGA’s advice is based on rigorous scientific evidence and we encourage people to feel confident in following that guidance.” The organisation emphasises that untreated pain and fever themselves may pose risks to both mother and baby, making appropriate treatment essential when needed. LIFELONG SOCIAL CONNECTIONS Strong social connections throughout life may literally slow ageing…

Air fryer gyros Recipe, page 28 HOW OUR FOOD WORKS FOR YOU see page 90 FALAFELS LC PREP 30 MINS (+ 20 MINS CHILLING) COOK 15 MINS SERVE 4 (AS A MAIN) 420g can no added salt chickpeas, rinsed and drained 1 small red onion, roughly chopped 1 clove garlic, finely grated or crushed 1 tsp ground cumin 1 tsp ground coriander ¼ cup flat-leaf parsley leaves, roughly chopped Small handful mint leaves 1 x 60g egg 2 tbsp plain flour (optional) 2 cups tabbouleh, to serve 2 tbsp hummus, to serve 2 tbsp tahini, to serve 120g mixed salad leaves, to serve 1 Put the chickpeas, onion, garlic, cumin, coriander, parsley and mint in a small food processor. Cover and process until the mixture is finely chopped and starts…

HOW OUR FOOD WORKS FOR YOU see page 00 REASONS TO EAT KIMCHI GUT HEALTH AND BLOOD SUGARS Because kimchi is fermented, it’s rich in probiotics – the “good” bacteria that support a healthy gut. A well-balanced gut microbiome has been linked with better blood glucose control, improved insulin sensitivity, and even appetite regulation. Pair that with kimchi’s fibre content, which helps slow the release of glucose into the bloodstream, and you’ve got a side dish that works in your favour when it comes to diabetes management. NUTRIENT AND ANTI-INFLAMMATORY BOOST Fermentation can actually increase the nutritional value of vegetables, with bacteria producing extra vitamins and beneficial compounds along the way. Kimchi also provides plant polyphenols and antioxidants that may help reduce inflammation – another key factor in both diabetes…

HOW OUR FOOD WORKS FOR YOU see page 90 SUMMER BERRY YOGHURT CAKE PREP 20 MINS (+ COOLING) COOK 35 MINS SERVES 16 (AS A DESSERT OR SNACK) 2 ripe bananas 185g caster sugar 125ml (½ cup) sunflower oil 4 x 60g eggs 1 tsp vanilla extract or bean paste 225g (1½ cups) self-raising flour 100g blueberries TOPPING 150g frozen mixed berries 1 tbsp sugar-free maple syrup Edible flowers (optional) ICING 250g thick Greek yoghurt, strained through muslin to remove excess liquid 1 tbsp sugar-free maple syrup 1 Preheat oven to 170°C (fanforced). Line a 20 x 25cm cake tin with non-stick baking paper. 2 Put the bananas in a large bowl and use a fork to mash. Stir in the sugar, oil, eggs and vanilla. Fold in the flour…

QUICK & EASY SNACK IDEAS GFO LC SOY & SESAME CUCUMBER BITES Combine 1 tbsp salt-reduced soy sauce or gluten-free soy sauce, 1 tbsp rice wine vinegar, ½ tsp fish sauce or gluten-free fish sauce, ½ clove garlic, crushed and 2cm piece ginger, finely grated. Stir in a little chopped fresh chilli, if you like. Half 1 punnet baby cucumbers lengthways and add to the marinade. Toss to coat. Set aside for 30 minutes. Serves 2. PER SERVE 67kJ (Cal), protein 1g, total fat 0g (sat. fat 0g), carbs 1g, fibre 1g, sodium 518mg • Carb exchanges 0 • GI estimate n/a • Gluten-free option • Lower carb GF FRUIT SKEWERS Thread 200g cubed watermelon, 6 halved small strawberries and 1 small apple, cut into cubes, onto small wooden skewers.…

When most people think of diabetes, they think of glucose meters, insulin, and complications, such as heart and eye disease. But, for many people living with diabetes, it’s the lesser-known complications – from cancer to cognitive impairment – that disrupt daily life. We examine the overlooked challenges faced by people with diabetes. They were always there, hidden in plain sight. Let’s start with what we know. Diabetes complications are traditionally divided into macrovascular and microvascular complications. Macrovascular complications are caused by damage to the large blood vessels, and include heart disease, stroke, and peripheral arterial disease affecting the feet and legs. Microvascular complications (from damage to the small blood vessels) include eye disease, kidney disease, and various forms of nerve damage. The most common form of nerve damage is peripheral…

There’s something about summer that makes everything feel lighter, brighter and a little bit easier. The days are longer, the fruit is sweeter, and getting outside for a walk or swim feels like second nature. It’s the perfect time to press reset — to nourish your body, care for your mind and make the most of the season. In this issue of Diabetic Living, we’re celebrating a healthy, happy summer in every way. Whether you’re planning picnics, barbecues or simple family dinners, you’ll love our collection of fresh, flavour-packed recipes designed to help you eat well without missing out on the fun. Think crunchy salads, juicy grilled seafood and clever no-fuss desserts that won’t send your blood glucose levels soaring. We’re also diving deep into some of the health topics…

HOW OUR FOOD WORKS FOR YOU see page 90 Flatbreads Recipe, page 33 HOW IT WORKS STEP 1 PREP: Set aside an hour at the weekend to prepare these short recipes. STEP 2 CREATE: With a few simple additions, what you’ve prepared in advance will stretch into three different, time-saving dinners packed with maximum flavour (turn the page for the recipes). HERBY LEMON ORZO PREP 10 MINS COOK 20 MINS SERVES 4 (AS PART OF 3 MEALS) 50g light margarine 500g orzo 2 salt-reduced chicken stock cubes 1.3L boiling water Zest of 1 lemon Handful chopped herbs (such as chives, dill and basil) Squeeze fresh lemon juice 1 Heat the margarine in a medium saucepan over medium heat. Add the orzo and cook, stirring, to combine. Cook, stirring often, for…

HOW OUR FOOD WORKS FOR YOU see page 90 COOK’S TIP Try this dish with salmon fillets, just reduce the final cooking time to 12 minutes. Or use whole sea bream or bass, the timings will depend on the fish’s size. SALMON SASHIMI GFO LC PREP 5 MINS SERVES 2 (AS A STARTER) 150g piece boneless salmon fillet, very thinly sliced 2cm piece ginger, finely shredded 1 tbsp chopped chives 2 tsp sesame seeds 1 tsp sesame oil 2 tsp salt-reduced soy sauce or gluten-free soy sauce, to serve 1 Put a few slices of salmon on each plate. 2 Top the salmon with ginger, chives, sesame seeds and a few drops of sesame oil. Serve with soy sauce for dipping. NUTRITIONAL INFO PER SERVE 832kJ (199Cal), protein 18g, total…

HOW OUR FOOD WORKS FOR YOU see page 90 COCONUT & CORIANDER TOFU NOODLE BOWL GFO PREP 10 MINS COOK 25 MINS SERVES 4 (AS A MAIN) 1 tbsp cornflour or gluten-free cornflour 350g firm plain tofu, patted dry with paper towel, cut into chunky cubes 1½ tbsp olive oil 1 brown onion, finely chopped 2 cloves garlic, grated 1 green chilli, finely chopped 3cm piece ginger, grated 1 lemongrass, bashed with a rolling pin and tied in a knot 500ml (2 cups) salt-reduced vegetable stock or gluten-free stock 2 tbsp light coconut cream 1 bunch coriander, roughly chopped 300g ‘straight to wok’ udon noodles or gluten-free noodles 100g broccolini, cut into pieces 100g small snow peas or larger ones cut diagonally 1 bok choy, trimmed, cut into pieces Juice…

SOUTH AMERICAN-STYLE QUINOA WITH FRIED EGGS GF PREP 10 MINS COOK 20 MINS SERVES 2 (AS A MAIN) 75g quinoa 420g can no added salt black beans, rinsed and drained ½ tsp ground cumin ½ tsp ground coriander Juice & zest 1 lime, plus extra lime wedges, to serve 1 tsp apple cider vinegar 160g cherry tomatoes, halved 1 small avocado, roughly chopped 2 tbsp finely chopped coriander 3 green shallots or ½ small red onion, finely chopped 1 tsp olive oil 2 x 60g eggs 1 Put the quinoa and 250ml (1 cup) water in a small saucepan. Cover and bring to the boil over medium-high heat. Reduce heat to low, cover and gently simmer for 15-20 minutes, stirring occasionally, until most of the water has been absorbed and…

SMALL CHANGES = BIG HEALTH BENEFITS A new year often brings a list of resolutions -and for many, they centre on eating better, losing weight, or improving overall health. But despite the best intentions, more than half of these resolutions are usually abandoned within a month. This year, try something different. Forget the all-or-nothing mindset and focus on small, bite-sized changes that can be tackled gradually over the year. 1. Write a list of little changes that could help you reach your bigger health goal — things like swapping soft drink for water or adding an extra serve of veggies. 2. Circle one or two to start with. Keep it realistic and achievable. 3. Once they’ve become habits, choose another to add in. By next New Year, you’ll have made…

You can make the most of your monitoring by: ■ ensuring you get the education you need to monitor correctly and use the results. ■ knowing the recommended timing and frequency of monitoring that will be helpful in your diabetes management. ■ recording your readings in a way that allows you and your health professionals to review the data and look for patterns. ■ understanding how to review and interpret your readings and use them as part of your diabetes management plan, including to make changes to your food intake, physical activity, or medications. ■ reviewing your records with your diabetes health professionals to make informed decisions about your diabetes management plan. HOW TO MONITOR To monitor you will need a blood glucose meter, a finger pricking (lancet) device with…

If you’re living with diabetes, you’ve probably had plenty of advice about managing your blood glucose, eating well and staying active. However, there’s one part of your body that deserves just as much attention and that often gets overlooked – your eyes. Diabetic retinopathy is the most common eye condition linked to diabetes. It’s a bit of a mouthful, but what it boils down to is damage to the tiny blood vessels at the back of the eye (the retina), caused by long-term high blood glucose levels. Left untreated, it can lead to blurred vision, vision loss and, in some cases, blindness. The good news? With the proper care, which includes regular eye exams with a trusted optometrist, most vision loss from diabetic retinopathy can be prevented. “Diabetes is one…

When I was diagnosed with type 2 in 2001, I was eating a bag of lolly snakes a day! I was put on Metformin, but by 2018 I was on insulin and my sugars were in the twenties. As a nurse, caring for others was always the priority. I never made the time to look after myself. I had some stressful jobs in nursing and management; I either didn’t eat or ate on the run, often making bad choices. I piled on weight and got to 135 kilograms. By the time my story was published in Diabetic Living (Nov/Dec 2019), I was trying to get back in control. I was seeing a diabetic educator, started to lose weight, and attempted to de-stress my life a bit. However, I started a…

DIABETES 101 Getting your head around “diabetes ‘diabetes lingo’? lingo”? Read on... • When should I test my blood glucose levels (BGLs)? This varies depending on the type of diabetes and your medication, but possible times include before meals, two hours after eating, before bed, before you exercise and if you’re feeling unwell. • What should my BGLs be? As a guide, if you have type 1 diabetes, a healthy target to aim for is 4-6mmol/L before you eat, and 4-8mmol/L two hours after starting a meal. If you have type 2 diabetes, aim for 6-8mmol/L before meals, and 6-10mmol/L two hours after starting a meal. Ask your doctor or Credentialled Diabetes Educator for more guidance. • What’s mmol/L? It stands for millimoles per litre of blood, and is how…

HOW OUR FOOD WORKS FOR YOU see page 90 SPICED CHICKEN WITH BULGUR & POMEGRANATE SALAD MONDAY GFO PREP 10 MINS COOK 30 MINS SERVES 2 (AS A MAIN) 1 tbsp chopped dill 1 tbsp chopped flat-leaf parsley 1 tbsp chopped mint Zest & juice ½ lemon 1 tsp harissa paste 220g skinless chicken breast fillet, trimmed of fat 1 tbsp white wine or water 125g bulgur (cracked wheat) or quinoa or buckwheat (as gluten-free option) 1 tomato, chopped 1 Lebanese cucumber, chopped into small pieces 50g pomegranate seeds or 1tbsp 50% less sugar craisins 1 Preheat oven to 180°C (fanforced). Put half the dill, parsley and mint in a bowl. Add half the lemon zest and juice, and all the harissa paste. Season with freshly ground black pepper. Rub…

HOW OUR FOOD WORKS FOR YOU see page 90 Zoodles, cabbage & sesame salad Recipe, page 60 MISO CHICKEN SALAD BOWL GFO LC PREP 10-15 MINS COOK 15-30 MINS SERVES 6 600g chicken thigh fillets Juice of 1 lime 250g packet microwave brown rice ½ baby Chinese cabbage (wombok), very finely sliced ¼ red cabbage, very finely sliced 310g (2 cups) carrot, shredded 1 large telegraph cucumber, peeled lengthways into ribbons 1 large avocado, sliced ¼ bunch coriander, leaves picked and chopped 3 tbsp sesame seeds, toasted MARINADE 1tbsp white miso paste 2cm piece of ginger, peeled and grated 2 tsp honey 1½ tbsp extra virgin olive oil 1 tbsp rice wine vinegar 1 tbsp reduced salt tamari OPTIONAL GARNISHES Wasabi peas, crispy fried shallots, crispy seaweed chips, sriracha mayonnaise,…

HOW OUR FOOD WORKS FOR YOU see page 90 SAFFRON LAMB SHISH WITH CARAMELISED RED ONIONS GFO LCO PREP 10 MINS COOK 25 MINS SERVES 2 (AS A MAIN) Pinch saffron threads 250g lamb leg steaks, trimmed of fat, cut into 3cm cubes 2 lemons, 1 zested and juiced, 1 cut into wedges, to serve 1 tsp dried mint ½ tsp smoked paprika Pinch chilli flakes 1 clove garlic, crushed 2 tbsp olive oil 1 large red onion, thinly sliced 8 tbsp tzatziki 4 Mission pitas or gluten-free pita, warmed, to serve Handful rocket leaves, to serve 1 Put the saffron in a small heatproof bowl and pour over 1 tbsp boiling water. Set aside to cool. Put the lamb, lemon zest and half the juice, mint, paprika, chilli flakes,…

Our Nutritional info boxes sit alongside each recipe. Use them to track your nutritional requirements, as well as count carbs, carb exchanges and find out whether a recipe is low-, medium-or high-GI, or gluten-free. Easy! Nutritional info PER SERVE 1450kJ (347Cal), protein 20g, total fat 19g (sat. fat 7g), carbs 21g, fibre 4g, sodium 854mg • Carb exchanges 1½ • GI estimate low • Gluten-free option • Lower carb Serves 2 (as a main) We show you whether a food is designed to be a between-meals snack, breakfast, lunch (a lighter main) or dinner (the main meal of the day). When we say, “as an occasional dish”, it should only be eaten as a treat, such as once a fortnight. Brand names We often use product names to make it…

There are more than 10 meters currently available in Australia that have test strips subsidised on the NDSS. And as discussed above, there are many factors to consider when choosing a meter. Your best option is to speak with a diabetes educator, who can explain the different features available and help you to work out the best meter to suit your individual needs. Meters can be purchased through your pharmacy, Diabetes Australia or some diabetes centres and diabetes educators. Your doctor or diabetes educator may also be able to give you one for free. If you are registered with the NDSS you may be eligible to access a free blood glucose meter. For more details on how to access a meter and the currently available meters, visit the NDSS website…

Embarking on a health journey – whether it’s managing a condition like diabetes, improving fitness or losing weight – can be empowering, even life-changing. But for many people the hardest part isn’t the food prep, the workouts or the routine changes. It’s something far more personal: the people around them. They’re called health saboteurs, and they might be closer than you think. These saboteurs aren’t always overtly malicious. In fact, many of them are well-meaning friends or family members who say they support your goals but subtly (or not-so-subtly) undermine your efforts. From pushing “just one bite” of dessert to teasing you about your food choices, health saboteurs can make it incredibly difficult to stay on track. But with the right mindset and strategies, it is possible to protect your…

STOCK YOUR PANTRY WISELY: Invest in a versatile array of whole ingredients - think canned beans, rolled oats, brown rice, olive oil, and spices. Fresh or frozen vegetables, eggs, plain Greek yoghurt, and nuts are other must-haves. PREP AHEAD: Batch-cook ingredients like quinoa or roasted vegies so you have them ready to assemble quick meals. Cut fruit, pre-washed greens, and hard-boiled eggs can make DIY snacks a breeze. INVOLVE THE FAMILY: Kids especially are more likely to eat what they help make. Teaching them how to make a smoothie or assemble their own snack plate (fruit, cheese, and nuts) fosters skills and healthy habits. BE REALISTIC, NOT RIGID: You don’t have to eliminate all purchased snacks from your home. It’s okay to have a few go-to packaged items. The goal…