Understanding Diabetes
Bonnie Sanderson
Dietitian, Diabetes Educator, Personal Trainer
Diabetes mellitus is a chronic condition where the body struggles to regulate blood glucose (sugar) levels. Blood glucose regulation starts when we eat carbohydrate-rich foods like bread, pasta, rice, fruits, starchy vegetables, milk, and yoghurt. They are broken down into glucose (sugar). This raises blood glucose levels, triggering the pancreas to release a hormone called insulin. Insulin allows glucose to move from the blood into cells like muscle cells, where it can be used for energy.
There are three main types of diabetes mellitus: type 1, type 2, and gestational diabetes. Type 1 diabetes (T1DM) is an autoimmune condition where the body destroys insulin-producing cells in the pancreas. Gestational diabetes (GDM) occurs during pregnancy when hormones block insulin’s action. Type 2 diabetes (T2DM) involves the body becoming resistant to insulin, and/or the pancreas not producing enough insulin. It’s often linked to lifestyle factors like poor diet, obesity, and a sedentary lifestyle but also has strong genetic and family-related risk factors. If left untreated, elevated blood glucose levels can lead to complications like heart disease, kidney damage, and nerve problems.
Almost 1.2 million (4.6%) Australians were living with type 2 diabetes in 2021, making it the most common type of diabetes. This number is increasing, likely higher due to the silent nature of early-stage T2DM. The good news? Changes in exercise and eating habits can significantly reduce your risk of developing type 2 diabetes or help manage it effectively if you’ve already been diagnosed.
Unlocking the Power of Exercise
Exercise is a powerful tool for both preventing and managing type 2 diabetes. Aerobic activities like walking, cycling, and swimming help muscles use glucose for energy, lowering blood glucose levels. Regular exercise also improves insulin sensitivity, making your body better at using the insulin it produces.
Resistance (strength) training is equally important. Building muscle mass increases the body’s ability to store glucose, reducing blood sugar spikes after meals. A balanced mix of aerobic activity, resistance training, and flexibility exercises improves glucose control, enhances heart health, reduces diabetes-related complications, and aids in weight management—one of the most effective ways to slow diabetes progression.
The general recommendation for people with type 2 diabetes is 150 minutes of moderate-to-vigorous aerobic exercise per week, along with 2–3 half-hour sessions of resistance exercise.
The Transformative Impact of Nutrition
While exercise helps the body use glucose efficiently, nutrition controls the amount of sugar entering the bloodstream.
The type of carbohydrates matters. Refined and simple carbs, like lollies, white bread, and Rice Bubbles, cause rapid blood sugar spikes (high glycaemic index). Instead, aim to swap these for complex carbs (low glycaemic index), like berries, wholegrain bread, and rolled oats, for more gradual increases in blood glucose. Pairing these carbs with healthy fats and lean proteins, like avocado and chicken, slows glucose absorption and stabilises blood sugar levels.
A well-balanced meal should consist of ½ a plate of non-starchy vegetables (e.g., salad, broccolini), ¼ plate of lean protein (e.g., fish, kangaroo), and ¼ plate of complex carbs (e.g., sweet potato, basmati rice), along with 1 tsp of healthy fats (e.g., olive oil, avocado). This helps maintain steady blood glucose and provides more sustainable energy.
Maintaining a healthy weight is crucial for preventing and managing diabetes, as excess belly fat increases insulin resistance. Eating nutrient-dense foods—fibre-rich vegetables, fruits, and lean proteins—helps control appetite and manage calorie intake. Lastly, aiming for small, consistent meals helps prevent large blood sugar spikes and keeps insulin levels stable throughout the day.
Personalised Support for Lasting Change
Taking control of your health through exercise and nutrition is key to managing or preventing type 2 diabetes. While the above are general recommendations, personalised advice from a healthcare professional like a dietitian, diabetes educator, or personal trainer is essential for tailoring strategies to your unique health needs and journey.
References:
International Diabetes Federation. (2021). Types of Diabetes.
Centers for Disease Control and Prevention (CDC). (2022). Type 2 Diabetes: Symptoms, Causes, and Treatment.
American Diabetes Association. (2021). Physical Activity/Exercise and Diabetes.
Colberg, S. R., et al. (2016). Exercise and Type 2 Diabetes: American College of Sports Medicine and the American Diabetes Association Joint Position Statement.
Mayo Clinic. (2022). Type 2 Diabetes and Exercise: How It Helps.
Harvard T.H. Chan School of Public Health. (2022). Diabetes Prevention and Physical Activity.
Knowler, W. C., et al. (2002). Reduction in the Incidence of Type 2 Diabetes with Lifestyle Intervention or Metformin.
Diabetes UK. (2023). Understanding Diabetes and Cardiovascular Risk.
Australian Government Department of Health. (2022). Healthy Eating for People with Diabetes.
Diabetes Australia. (2021). Healthy Eating to Manage Diabetes.
NHS UK. (2022). Causes of Type 2 Diabetes.
National Institute of Diabetes and Digestive and Kidney Diseases. (2023). Weight and Diabetes.
American Heart Association. (2022). Nutrition Basics for Managing Type 2 Diabetes.
Diabetes Care. (2022). Nutrition Therapy for Adults With Diabetes or Prediabetes.