Welcome to THE GAP Diabetes Support Group Web Site

We would like you to be a memeber of this group to be aware of latest developements come along to monthly meetings, locally. Learn how to manage your Diabetes and enjoy a full life...... Register Here

Diabetic Friendly Food Links to other useful sites News updates Useful Buys

If you have read this far, you must be interested, Read on

First of all the writer is a long term diabetic; 15 years, is NOT a Doctor or Health Worker, nor holds any medical diplomas or degrees. However having had a background in research and having been diagnosed with Type2 diabetes in 1995/96, approximately,this document is what I have researched and learnt over time. It is important that you seek proper medical attention/advice from a medical prctitioner whenever you feel unwell or a need, just as I do. I do NOT dispense medical advice however I do practise what I preach, Excersize, walk early every morning up to a max of 5.5Km, Eat Breakfast. If necessary weigh correct allowable portions and keep an accurate record of each test that includes DATE, TIME (of test), COMMENTS (Note which meal, Breakfast etc, any variation of medication, also if sick and what with) and MEAL (What was actually eaten).If you get sick even with a cold take your temperature and record it in the COMMENTS. If you wish to download a blank copy of my records sheet click here. Also you can download an example of a filled sheet of mine to go by click here

One must remember when diagnosed with Diabetes that it is a progressive disease, exercise and medication alone will/may not eventually control your blood sugar levels. You will have to toe the line, Follow the rules, as far as what food you eat and controlling the portion sizes,In addition, unless you have a death wish, alcohol and smoking, are on the black list. It really is that simple. Please remember these words: What you do now in the way of what foods you place in you mouth will dictate how long it takes for you to progress with diabetes and what complications you will have later in life.

There are 3 types of diabetes.

Type 1

Type 2


There are 4 management types

Type 2 Diet controlled

Type 2 Medication Control

Type 2 but Insulin controlled

Type 1 Insulin

Type 1 diabetes is generally diagnosed in younger people but not always. Type 2 diabetes is more common in older patients, but again not always. One must bear in mind that we are dealing with human beings where the norm is an exception. Also, we must also be aware of the fact that as we progress in age so the medications we take may increase too, or if on tablets one may progress to insulin. Therefore for those who do not know the differences in the types of diabetes,

Type 1 diabetics lack insulin production.

Type2 are insulin resistant.

The higher the insulin levels in a person, the more CHO is burnt at the expense of burning Body Fat, as it inhibits the burning of fats from the body storage. A result of this is could be that you are diagnosed with a Fatty Liver which in itself can be dangerous.

Do at least 6 tests per day so as you can see what foods and portions are good/not-good for YOU. I do less since end June, as I learnt what I needed to know. No one can do this for you as your diabetes reacts differently to mine. One will occasionally get spurious readings for no apparent reason. One of the best ways to lower Blood Glucose level is drinking water have some and then retest in another 15mins or so.

1# Wake up Fasting Test

2# Excersize for at least 30 mins to 1 Hour

3# After excersise recover for 30min before testing again. Take injection or tablets if on them. Keep medications to the SAME TIME FRAME EACH day. 3#Breakfast.

4#Test 2 hrs after FINISHING eating breakfast.

5# Lunch test

6# 2 hrs after FINISHING eating lunch

7# Late evening snack or meal

8# Again 2 hrs after FINISHING eating before bedtime.

It imperative that when testing at meal times they be carried out in accordance with the above table. It should be especially noted that the second test is taken 2 hrs from FINISHING EATING OF THE MEAL and not the first test. E.G FINISH eating at 12 noon TEST 2 hrs later at 2pm, with no food intake during this time. Any departure from this procedure will affect the BGL. Should you snack between meals, the next reading then will be affected. Ideally the readings should fall between 7-8, but, as is usual, unless the control is spot on to be either under or over some variance may occur. You can access and see the test sheets for recording test results through the appropriate link.

When you are fully aware of your dietary restrictions AND BGL REACTIONS, it may be possible to reduce the number of daily blood tests. Consult your diabetes educator or doctor before attempting this. Some are tests are considered mandatory: Fasting test, 1 meal per day (before and after) and the Bedtime Test. It is advisable to carry out full testing at least one day per week to ensure full and proper control is being maintained.

You will be able to test less once you have established a routine and determined the effects certain foods have on you BGL's. You also need to know what your Hba1c figures are.

Hey! this is a new language what are you talking about?

The HbA1c is Haemoglobin, in your blood which joins up with glucose to form the chemical called HbA1c. In the blood stream are the red blood cells, which are made of a molecule, haemoglobin. Glucose sticks to the haemoglobin to make a 'glycosylated haemoglobin' molecule, called haemoglobin A1C or HbA1C. The more glucose in the blood, the more haemoglobin A1C or HbA1C will be present in the blood. Red cells live for 8 -12 weeks before they are replaced. By measuring the HbA1C you will know how high your blood glucose has been on average over a specified period (usually about 3 months). A normal non-diabetic HbA1C is 3.5-5.5%. In diabetes about 6.5% is good. All new? Talk to your doctor. Find out what you tested the last time you had a blood test. It is important to know to compare against future test results. It is a good idea as you go along to take an average each week which will give you some idea as to what your Hba1c is doing. Add up all the test results for that week and divide by the number of tests will give the average for that week. If you add up your weekly averages over say 4-6 weeks and divide by the number of weeks the result will give you some idea how you are progressing with your Hba1c until the next test. Medibank allows a test for Hba1c every 3 months so it is advisable to have a blood test to coincide with the scheme.

Now let’s have a look at you: what you are, what you have to think and what you have to do, to combat this disease. Firstly, jf you are considered overweight GET RID of it; start a dietary plan right now. The longer you leave it the worse it will be. You may not be aware that some medications make it hard to loose weight, check with your doctor. Word of warning, only try to achieve what is possible, do not set hard targets and lose weight slowly. Remember, limit what goes in the mouth, combined with exercise is the only way to lose weight. No excuses are acceptable when a shortening of your life is a stake.

Now lets look at you: what you are, what you have to do, what you have to think.

Lets look at the problems you will face if you do not follow the basic guidelines.

Peripheral Neuropathy: lose feeling in the toes and dead patches in the legs/thighs (get used to always wearing footwear in future, diabetics do not heal easily small wounds can easily ulcerate)hands can also be effected

Kidney problems, urinary tract infections

Hypo/Hyper: possible heart and or brain damage also unconsciousness and possible death

Eyes: Retinal bleeding possible becoming legally blind.

Damage to blood vessels.

Brain damage.

These are not the only things that can happen, If you contract Flu or inherit a cold you now have to test more frequently and if unstable get to a Doctor immediately. It is important to understand that diabetes is a potentially dangerous illness, obtaining a professional medical opinion is of necessity and must not be ignored as if you were a non diabetic.

Should you have not already done so, you are advised to register with Diabetes Australia who will send you a Diabetes Sick Day Kit as well as additional information which will prove invaluable. A link to Diabetes Australia is provided.

The whole point of what you read or see here is to make you realise that what ever happens is UP TO YOU and YOU alone.

Ok Now, what are the restrictions: Once again it’s up to you are in charge to of what goes into your mouth..

Restrict fat intake, Restrict STARCHES not ordinary sugar (A teaspoon or two of sugar will not effect the BGL's) and associated complex sugars.

As a general guide, use Wholegrain bread or seed. New or Baby potatoes are preferable to larger potatoes. New and Baby have not released all their starch. Mashed potatoes with low fat milk and low fat spread are best.

Fried products are not usually Diabetic friendly

Restrict manufactured meats, this includes Ham, salami's, sausages. However Leg Ham is GI medium, so a sandwich of that is fine

Lollies, this is a difficult one as the sweetner in low or non sugar lollies can send you to the toilet if too many eaten. Be aware that you might be effected./p>

Restrict commercial Cakes, Biscuits etc. They generally contain too much fat and sugars: Digestive and Oatmeal are the exception.

.Restrict fried especially deep fried products. These are usually, definitely not diabetic friendly.

Are you getting the gist that you have to be hard on yourselves. Fast food is exactly that FAST: straight in and BANG.

Manufactures have a lot to answer for. The placing of foods on our domestic market shelves, that are too highly processed and which may have hidden sugars and fats is a major concern. How many of you READ the sidebars of what is in the item you are buying? Pure sugar in itself is not a real factor it's the starches, Malt extracts, polysaccharides, etc. In spite of the above, there are some good carbohydrates as well as some good fats. These are listed in the GI Listing. It's online through the links at the top of this page, or alternatively, small pocket books are available in most bookshops. Now who is a diabetic and also cooks their own food? It's a good idea to be your own cook as you cannot blame anyone else for your BGL's and as you learn you can alter ordinary recipes to suit a diabetic diet. See the link for recipes for cakes and loaves, that as a diabetic, you can bake and eat. Just as a sweetener; Pun intended.

Use Spelt white flour and also Spelt wholemeal, this is an old wheat that was originally grown by the early Egyptians LOW GI and normally stone ground. Use CSR Smart Sugar with Stevia: also Splenda, I do not us SUGAR in drinks normally, or when baking.I use LOGICOL instead of butter, Olive Oil Margarine for frying or Canola, Olive oil, Rice Bran oils: also use lower fat spreads for cooking and baking. To add sweetness I also use dried fruits and as fibre cooked Pumkin or Zucchini or Carrot all mashed or grated and water squeezed out. You must realise that adding vegetables to Baked goods will because of the low GI lower the overall GI of that food.

One of the best foods for a Diabetic is Onion soup. Onions and garlic are rich in BGL lowering chemicals and also provide natural C and E vitamins which diabetics are usually low in. Blueberries are another. Some herbs and spices such

as Cinnamon, Fenugreek, Blueberry, Cloves, Turmeric, Garlic.

You can eat trifle, Pavlova, cakes, puddings, biscuits, tarts, (sausage rolls and pies depending on pastry type and fats), bake bread . All either altered for your diabetes or direct from some diabetic sites or magazines. I cook 90% of the meals in our house and the wife is happy to eat what I cook. I cook she washes up. I do not have a dinner at night we have the main meal at midday and snack at night, do not go to bed on a full stomach, but just enough to get through the night and test between 6 and 8 first up in the morning, Fasting.

You will also learn in this process that its a great idea to keep a log of what you eat at each meal, so as you can relate to what goes with the blg numbers. Then alter how much you eat of certain foods to achieve the lower numbers. It's important to realise that each person is different in the proportion of a given food they may consume, before adversely effecting thir BGL's.

There are also some sources and also recipes with a list of flours, sweeteners, icings, rice, ice cream, cream and so on suitable to diabetics.

If you are on insulin do not exercise, stress yourself or drive a car without carrying glucose tablets, Glucojel beans or some such defense from hypo. Test yourself first if excersizing or going driving and especially over a long distance and test yourself whilst on the journey at 90 min intervals so as you are well aware when

a snack is necessary. You do not want to get a sweat up and confused thinking when in charge of a vehicle: Hypo coming on, the Police take a dim view of that: Be aware that you must report a Diabetes Diagnosis to the Transport Dept with a certificate from the Doctor and carry this at all times. Most type 2 people often do not think about it either.

Remember that your fitness and length of life is in your hands, its your body not someone elses . Do not blame anyone else if you eat something you know is not good for you, you now have a RISK FACTOR. Be mindful if you wish to lose weight then excersise for 60 min per day, don't have the time, its imperative you make the time, everything else that you do in a day that will not effect your diabetes is less important.

On the net there resides many sites with information for diabetics: The links to those sites are on the top of the page.