Our lifestyle choices, and specifically what we choose to eat and how much exercise and movement we do each day, are major factors in determining our life-long health and wellbeing.
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Unfortunately, long-term poor dietary choices, including eating too many discretionary ("junk") foods, which are typically high in carbohydrates, added sugars, salt and saturated fats, combined with our increasingly sedentary lifestyles, have caused the prevalence of lifestyle-related chronic diseases, and specifically type two diabetes, to rise to epidemic levels.
Globally, in 2019, a staggering 463 million adults were estimated to be living with diabetes. This is projected to grow to 578 million by 2030, and 700 million by 2045. With approximately 90 per cent of diabetes cases categorised as type two diabetes, and the proportion of people with type two diabetes increasing in most countries, an estimated 416 million people were living with type two diabetes in 2019, with this expected to grow to 630 million by 2045.
In Australia, the situation is just as concerning. Type two diabetes is the fastest-growing chronic disease, with diabetes affecting 1.7 million Australians, of which approximately 1.5 million are type two diabetes cases, at a cost of almost $15 billion per year. In other words, an estimated 7 per cent of the Australian population has diabetes, with a new patient diagnosed every five minutes.
The challenge of diabetes - and poorly controlled blood glucose levels, a common symptom of the disease - is that it is associated with many severe health complications and conditions.
In fact, constantly high and widely fluctuating blood glucose levels throughout the day damage vital blood vessels, nerves and organs of the body, which causes eye and kidney disease, increases the risk of heart disease and stroke, can lead to limb amputation, and has been closely linked to depression and Alzheimer's disease.
Type two diabetes and poor blood glucose control also increase the risk and severity of infectious diseases, including COVID-19.
This is why developing evidence-based solutions that can effectively improve blood glucose control to reduce the risk of, and better manage or prevent, diabetes and chronic disease progression remains one of the world's highest health priorities.
To meet this global health challenge, for more than 20 years the CSIRO has been conducting research into understanding the role of nutritional and lifestyle factors that can effectively achieve a healthy body weight, optimise blood glucose control and improve the management of type two diabetes.
From this research, and using the latest scientific principles and nutrition knowledge, the CSIRO developed The CSIRO Low-carb Diet, which is an energy-controlled, nutritionally complete eating plan, low in carbohydrate and with a high proportion of protein and healthy fats.
Combined with a tailored exercise program, clinical studies have demonstrated this lifestyle approach results in sustained long-term weight loss and is more effective in achieving blood glucose control, reducing diabetes medication requirements and risk factors for heart disease, compared with the high carbohydrate, moderate-protein, low-fat diet approach commonly recommended for weight loss and management of type two diabetes.
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Research data arising from other leading research laboratories across the world, which confirmed our findings, has led to a paradigm shift in dietary practice guidelines of leading health bodies globally, which are supporting the role of low-carbohydrate dietary approaches for type two diabetes management.
Due to popular demand and the enormous health improvements that can be achieved, CSIRO translated this proven diet and lifestyle approach into a comprehensive, easy-to-follow, self-help guide book, The CSIRO Low-carb Diabetes Diet & Lifestyle Solution, specifically to help individuals at risk of, or living with, pre-diabetes and type two diabetes.
This lifestyle approach has since been adopted by many Australians, helping them to reduce their weight and improve their health.
This plan assists individuals living with diabetes to simultaneously reduce many of the risk factors of diabetes and helps to achieve the targets health professionals aim for in their parents, and to achieve these benefits often with less medication.
Fully loaded spicy beef nachos
Serves 4
- 2 tsp extra virgin olive oil
- 1 small red onion, thinly sliced
- 400g lean minced beef
- 2 cloves garlic, crushed
- 2 tsp smoked paprika
- 1 tsp ground cumin
- 80g plain unsalted corn chips
- 75g mozzarella, grated
- 1 avocado
- 1/4 C (60g) natural Greek-style yoghurt
- 2 tomatoes, diced
- 1 Lebanese cucumber, thinly sliced
- 1 C roughly chopped coriander leaves
- 1 lemon, sliced into wedges
Method
- Heat a large frying pan over medium-high heat and add the olive oil.
- Once hot, add half the onion and cook, tossing, for two to three minutes until tender. Add the beef mince and cook, breaking up any lumps with a wooden spoon, for four to five minutes, until browned. Add the garlic, paprika and cumin and continue cooking for two minutes, until fragrant. Remove the pan from the heat.
- Preheat the oven grill to high.
- Spread the corn chips over a large baking tray and spoon the spiced beef mince over the top. Sprinkle with the mozzarella, place under the grill and cook for four to five minutes, until the cheese is melted and the corn chips are golden brown.
- Meanwhile, mash the avocado in a small bowl using a fork. Add the yoghurt and mix until creamy.
- Remove the nachos from the grill and serve on a platter with the tomato, cucumber, dollops of the avocado cream, the remaining onion and the coriander. Place in the middle of the table for everyone to share, with lemon wedges for squeezing.
Thai fish balls with pickled cucumber salad
Serves 4
- 2 tsp extra virgin olive oil
- 2 tsp sesame oil
- 3 bunches asparagus, trimmed, large spears sliced in half lengthways
- 2 limes, sliced into wedges, to serve
- 550g skinless, boneless white fish fillets, such as cod, flathead, snapper or barramundi, roughly chopped
- 1 x 55g free-range egg
- 1/2 C roughly chopped flat-leaf parsley
- 3 tbsp almond meal
- 2 cloves garlic, crushed
- 2 cm piece ginger, finely grated
- 1 stalk lemongrass, white part only, roughly chopped
- 1/4 C (60 ml) rice wine vinegar
- 1 tbsp Asian chilli dressing (see below)
- 3 Lebanese cucumbers, thinly sliced
- 4 C (360g) bean sprouts
- 1 small red onion, thinly sliced
- 1 C mint leaves
- 2 tbsp roughly chopped
- unsalted roasted peanuts
Method
- To make the pickled cucumber salad, combine the rice wine vinegar and Asian chilli dressing in a large mixing bowl. Add the cucumber, bean sprouts and onion and toss to coat well. Leave to marinate and soften while you cook the fish balls.
- To make the Thai fish balls, blitz all the ingredients in a food processor until smooth. Roll the mixture into golf ball-sized portions.
- Heat the olive oil and sesame oil in a large frying pan over medium-high heat, add the fish balls and cook for four to five minutes, tossing regularly, until browned all over and cooked through. Remove the fish balls from the pan and set aside.
- Add the asparagus to the pan and cook, tossing, for five minutes, until tender and browned in spots.
- Stir the mint and peanuts into the pickled cucumber salad.
- Divide the Thai fish balls, asparagus and pickled cucumber salad between four plates and serve with lime wedges.
Lemongrass beef skewers with sugar snap salad
Serves 4
- 2 lemongrass stalks
- 4 cm piece ginger, roughly chopped
- 3 cm piece turmeric root, roughly chopped (or 1/2 tsp ground turmeric)
- 2 cloves garlic, crushed
- Stems and roots from 1 bunch coriander, washed well (see note)
- 4 spring onions, white part only, roughly chopped (reserve greens)
- Juice of 1 lime
- 1 tbsp extra virgin olive oil
- 600 g lean beef rump steak, sliced into 1 cm thick strips
- 3 zucchini, cut into 2 cm thick slices
- 3/4 C (270g) creamy lemon yoghurt dressing (see below)
- 4 C (140g) rocket
- 2 C (210g) sugar snap peas or snow peas, trimmed and thinly sliced
- 4 spring onions, green part, thinly sliced
- 2 C mint leaves
- 1 bunch coriander leaves, roughly chopped
- 1/4 C (40g) roughly chopped raw macadamias
- 2 tbsp Asian chilli dressing (see below)
Method
- Soak 12 small wooden skewers in water for 20 minutes.
- Chop the white part of the lemongrass, then blitz it with the ginger, turmeric, garlic, coriander, spring onion, lime juice and olive oil in a food processor until blended and paste-like.
- Transfer the paste to a large mixing bowl, add the steak strips and toss to coat. Cover and leave to marinate at room temperature for 20 minutes.
- To make the sugar snap salad, combine the rocket, sugar snap peas or snow peas, spring onion, mint and coriander in a large mixing bowl.
- Preheat a barbecue chargrill plate or flat plate to high, or place a chargrill pan over high heat on the stovetop.
- Thread the beef strips onto the skewers, place them on the barbecue or in the pan and chargrill for three to four minutes on each side. Add the zucchini and cook for 2-3 minutes on each side, until tender and charred.
- Remove the skewers and zucchini and set aside.
- Toast the macadamias in a large dry frying pan over medium heat, tossing, for three to four minutes until lightly browned. Tip the nuts into the salad, add the Asian chilli dressing and toss gently to combine.
- Divide the salad, zucchini and skewers between four plates and serve with a dollop of creamy lemon yoghurt dressing.
- Note: The stems and roots of coriander are much more flavourful and aromatic than the leaves. Wash the coriander well in a sink full of water, shaking the stems to release any dirt, then chop off the leaves and blitz the whole root and the stems in your food processor.
Asian chilli dressing
Makes 1 cup
- 3/4 C extra virgin olive oil
- 1/4 C rice wine vinegar
- 1 small clove of garlic, crushed
- 2cm piece of ginger, finely grated
- 1 tbsp white sesame seeds
- 1-2 tsp dried chilli flakes (depending how much heat you like)
Place all the ingredients in a sealed jar or airtight container and shake until well combined. Store in the refrigerator for up to one week.
Creamy lemon yoghurt dressing
Makes 1 cup
- 2 tbsp lemon juice
- 3/4 C reduced-fat cow's, sheep's or goat's milk yoghurt
- 1 tbsp chopped dill or chives
- 1 small clove of garlic, crushed
- 1/4 tsp freshly ground black pepper
Process all the ingredients in the blender or food processor until smooth and well combined. Pour the dressing into a jar or airtight container and chill for 30 minutes before using.
Store in the fridge for up to one week.
Panzanella breakfast bowl with eggs and feta
Serves 2
- 1 x 65g wholemeal pita bread, roughly torn
- 250g cherry tomatoes, halved
- 1 small Lebanese cucumber, roughly chopped
- 1/2 cup basil leaves
- 2 x 55g hard-boiled free-range eggs, quartered
- 40g feta, crumbled
- 1 tbsp extra virgin olive oil
- 2 tsp red wine vinegar
Method
- Preheat the oven grill to high.
- Place the pita bread on a baking tray and grill for one to two minutes until golden. Remove and allow to cool.
- Combine the cherry tomatoes, cucumber, basil, eggs, toasted pita bread and feta in a mixing bowl. Add the olive oil and vinegar and toss gently.
- Season with freshly ground black pepper.
- Divide between two bowls to serve.
- CSIRO Low-Carb Diabetes Every Day by Professor Grant Brinkworth and Pennie Taylor. Macmillan Australia. $39.99. On sale from November 18.
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