Managing blood sugar is one thing — living well with diabetes is another. Christi Nortier spoke to Bridget McNulty, a leading advocate for South Africans with diabetes, about how she’s made it work for her. 

As a writer and bookworm, Bridget McNulty read all she could about her Type 1 diabetes diagnosis. “Everything said I was now at greater risk of blindness, amputation, kidney failure, heart disease… and nowhere did it say you can live a perfectly normal, happy life with diabetes as long as you look after yourself. That’s specifically why we started Sweet Life in 2011,” shares Bridget McNulty, the founder of this online community for South Africans with diabetes. 

Sweet Life is a non-profit organisation which aims to empower South Africans with diabetes by researching, creating and sharing quality information that is not only easy to understand, but also relevant to our citizen’s circumstances. It’s a largely online community — over 36 000 strong — that comes together on social media to provide mutual support and share their experiences. Each month there are online workshops, helpful diabetes tips and research initiatives. The website is a treasure trove of information and advice, all reviewed by Sweet Life’s network of top diabetes experts. From meal plans to mental health, everything the organisation provides is meant to encourage discussion. Every online article ends with the questions: “What do you think? What has been your experience? Let’s figure this out together.”  

“Our goal is really to empower South Africans with diabetes to live healthy, happy lives, and we do that through education and community. There’s so much wisdom in the community that we can share,” Bridget explains. Drawing on decades of personal experience and this vast network, she shares key insights for living with diabetes which are relevant to anyone seeking a richer, more balanced relationship with food – no special “diabetes diet” in sight. 

Decoding diabetes burnout & food 

 “When you have diabetes, there is a natural obsession that comes with food because you have to count it if you inject insulin. You count your carbs and then have to figure out how much insulin to inject after every meal, snack, bit of dairy or piece of fruit,” she says.  

“But what’s tricky is that you don’t really know exactly what it’s going to do to your blood sugar levels. Ideally, if we weren’t emotional beings, we’d just look at those results as data points. You beat yourself up for the high and low scores — the monitor is giving you visual feedback in real time that you’ve ‘messed up’ by eating something. That kind of guilt is hard for anyone, now it’s compounded by a number. It becomes this really exhausting cycle because then you don’t want to look at the numbers because ignorance is bliss. This is one of the factors that can lead to diabetes burnout.”  

“If you have Type 2, there is a constant play between what you are perceived to be allowed to eat and not. The wrong question to ask a person with diabetes is `Should you be eating that?’. It will infuriate them because by the time someone is choosing to eat something, best believe they have thought it through. They’ve analysed it and considered how they’ll feel later, if they have enough insulin and if it’s worth it for them.” 

Part external pressure, part internal struggle, the realisation that this is a lifelong condition also adds to the load, says Bridget.  

“So you have to find a way to incorporate the foods that are worth it and then actively work on the guilt side of things. Remember that you’re human. It’s a chronic condition. You can’t eat perfectly all the time and no one is getting ideal numbers constantly. Don’t be afraid to tell people you can eat something, that you’ve got it worked out and that they should back off. It takes time and practice.” 

Moderation is key 

 “My mom always said: ‘Everything in moderation’. She’s tried every diet there is, so she was always clear with me that dieting doesn’t work and that moderation is the way to go,” Bridget shares. “So when I was diagnosed with Type 1 diabetes at 25 years old, I was already eating quite healthy — although I eat a lot less sugar now than I did back then,” she chuckles. A big part of adjusting to life with diabetes was retraining her palate, cutting down the portion of sugar slowly over time by half a teaspoon or fewer blocks of chocolate.  

But what does moderation look like? That absolutely depends on the person, says Bridget. What works for her might not work for the next person – hell, it might not even work for her the next day! “Notoriously, you can do exactly the same thing two days in a row and eat exactly the same thing and take the same amount of insulin and do the same exercise and it doesn’t make a difference – your blood sugar will be different,” she explains.  

Is it jab-worthy?  

This simple question has left an impression on Bridget’s friends, whether they’re living with diabetes or not. “Having diabetes, you have to decide if something is worth an injection because a lot of the time we just eat things because they’re there. I’ve been at an event where the dessert has come past and I’ll ask people if it’s good enough to be worth an injection — they’ll say not really, but keep on eating it. I’m thinking: then why eat it? That’s my approach, and it means I end up eating a lot of great food,” she says.  

For those with Type 2 diabetes, the equivalent question could be “Is it worth it?” because if your blood sugar goes high, it can leave you feeling grumpy and tired. Sometimes it’s worth it, sometimes not, but it’s a question we should all be asking so we’re not eating mediocre food, she says.  

Making decisions to feel well 

 “My primary objective with diabetes is for it to take up as little space as possible. I want it to not be loud,” she says. “My focus is quality of life. My approach to a lot of the food stuff around diabetes is that I do it all because I feel better. I think often doctors aren’t trained to communicate that to us. The decisions we’re making are because we will have more energy, our heads will be clearer and we will feel better able to tackle the world. And that’s worth changing the way you eat if that’s how you’re going to feel. Feeling well is so important.” 

Words: Christi Nortier
Photography: Sweet life

Also read: Diabetic-friendly recipes that are big on flavour 

The post Bridget McNulty: Living the sweet life  appeared first on MyKitchen.

This book has no sugar, no gluten, but it does have all of the accolades (plus real reader reviews) to prove why low- carb cooking can be the solution to managing diabetes. 

Education meets easy cooking 

The award-winning book that sold 40 000 copies worldwide and has been described as “an invaluable resource”, has been updated and is finally back on shelf to help even more people. Knowing the impact this book – part handbook, part cookbook – has had, our team was eager to share the locally-produced, practical guide. 

The Type 1 & Type 2 Diabetes Handbook with over 100 low-carb recipes (Quivertree, R399) was written by food editor, trained chef and mother to Lucca (who was diagnosed with Type 1 diabetes at the tiny age of 8) Vickie De Beer, together with South Africa’s leading paediatric dietician Kath Megaw, and Prof David Segal.  

Before you get the wrong idea, this book is not exclusively for kids – although we’re sure the cute drawings and bright colours will catch their attention – but rather for kids and adults alike. In fact, it focuses on the whole family coming together to support the person in the house that has diabetes, switching the home to a low-carb diet that’s sugar and gluten-free. 

Sound difficult? Yes, yes it is, but that’s why you’ll need some help to make the shift when you or your loved one is diagnosed. This is the helpline the whole family needs. 

In this handy guide you will:  

• Get over 100 low-carb recipes, with a seasonal meal plan to match 
• Learn about the types of diabetes, plus how insulin and glucose work 
• Get sound advice from moms, a trained chef, a dietician and a doctor 
• Learn how to help little ones cope with diabetes at school, parties and everyday life

Those who are diagnosed with insulin resistance or metabolic syndrome will also greatly benefit from the recipes in this book, as it will help reverse the progression into full-blown diabetes. 

Also read: The scoop on diabetes

Cream cheese pancakes 

Makes 4 

Making little pancakes is a cinch. We mix and fry only four for breakfast so you’ll need a small 20cm, non-stick pan to make it easier. 

Ingredients 

½ cup (125g) full-fat cream cheese 
½ cup (55g) almond flour 
2 Tbsp (30ml) coconut flour
4 eggs 
½ tsp (3ml) cinnamon 
1 tsp (5ml) vanilla extract 
Pinch of salt
Butter, for frying 

For serving  

Fresh berries and plain yoghurt or bacon 

Method 

1. Combine all the ingredients (except the butter) in a food processor, or use a stick blender, to make the batter. 
2. Melt butter in a non-stick pan over a medium-high heat. 
3. Add about 4 Tbsp of the batter and fry until it starts to bubble on the top. 
4. Flip the pancake over and fry for another minute or until golden. 
5. Repeat with the remaining batter. 
6. Serve with yoghurt and berries, or bacon.

Haddock frittata 

Serves 6 

Feel free to use salmon in the recipe instead of haddock. This frittata also makes a good dinner option. 

Ingredients 

1 cup cream 
6 eggs 
¼ cup grated Parmesan 
Handful of chives, chopped 
Handful of parsley, chopped 
Salt and milled pepper 
1 Tbsp olive oil 
1 onion, chopped
2 cloves garlic, chopped 
400g smoked haddock, cut into 8 pieces 
125g cauliflower, cut into florets and steamed in the microwave for 5 minutes 
½ cup cream cheese 
4 bay leaves 
Salad leaves (optional), for serving 

Method 

1. Whisk together the cream, eggs, Parmesan, chives and parsley. Season. 
2. Heat the oil in a shallow ovenproof pan over a medium-high heat.
3. Fry the onion and garlic for 3 minutes or until soft. 
4. Add the haddock and fry for another 3 minutes or until golden brown. 
5. Lower the heat and add the egg mixture, then the cauliflower and dollops of cream cheese. Top with the bay leaves. 
6. Bake in the oven at 180°C for 25 minutes or until the frittata is puffed up and golden brown. 
7. Serve the frittata garnished with a few salad leaves.

For More Information: www. quivertreepublications.com 

Words by: Liezl Vermeulen 
Photographs: Craig Fraser

Also read: What you need to know about diabetes

The post The keys to cooking for diabetes  appeared first on MyKitchen.

Registered dietitian Aziwe Booi gives us the lowdown on how to live a full life with diabetes. 

Diabetes is a chronic disease that affects the lives of many South Africans. With over 4.58 million South Africans living with diabetes and over 50% of individuals undiagnosed, it’s no wonder a term has been coined where diabetes has been described as a ticking time bomb!

We’ve all heard that there are two types of diabetes, but what really sets them apart? For those who have Type 1 diabetes, their pancreas doesn’t have any of the cells that make insulin, which is the hormone that converts the sugars and starches in our food into energy. The cause of this can be genetic or linked to an auto-immune disease. Type 2, on the other hand, is more closely related to a person’s lifestyle.  The pancreas has some function, but not enough to create all the insulin the body requires.

These two types are managed differently and is often based on diet. “With the help of practical rules, your diet can be a powerful tool to manage this disease,” says Aziwe. 

Tips for Diabetes Type 1  

Be mindful of your food labels! Whenever comparing them, it’s best to equate apples with apples. Always use the ‘per 100g’ column of the food item as your baseline.  

• Any products with more than 15g of sugar per 100g are considered quite high in sugar, so enjoy them minimally and mindfully. 
• Products are considered low in sugar when they are less than 2.5g to 5g per 100g.
• Products can be claimed as ‘sugar-free’ when they have less than 0.5g per 100g.

Here are some additional tips to look out for: 

• Aim for products containing no added sugar – this would be a first-prize choice. 
• Be mindful of products that have any claims of reduced sugar, as they sometimes compensate for this by having additional fats. 
• Aim for products that are high in dietary fibre with more than 6g per 100g.

The good, the bad and the RDA

The World Health Organization (WHO) recommends no more than six teaspoons of sugar per day. And yes – this includes the sugar that you add into tea and coffee, as well as what’s already been incorporated into your food.

When it comes to practical use in your diet, sugar should always be consumed in moderation as a rule of thumb. Using fruit in your dishes is a great strategy to add flavour and sweetness, while also gaining fibre, vitamins and minerals. Make sure that you regulate your sugar intake though, regardless of its source, because at the end of the day – sugar is sugar! The glycaemic index of brown sugar, white sugar or honey (despite its health benefits) is similar. This means your body will recognise them all as sugar and treat them as such.  

Tips for Diabetes Type 2 

To improve overall health and (more specifically) prevent diabetes, you need to follow healthy eating patterns that focus on a variety of nutrient-dense foods in appropriate portion sizes. The following provides you with which foods to focus on and which to avoid: 

Foods to focus on  

• Low GI starches 
• Fruit high in fibre 
• Fresh vegetables 
• Lean protein 
• Healthy high-carb foods 
• Healthy fats in moderation 
• Sugar-free items in moderation

Foods to moderate  

• Refined carbohydrates such as sugar in cookies, white bread and cakes. 
• Saturated fats: these fats are usually from coconut oil, palm oil and meat products in the form of skin or visible fats on the meat. 
• Trans fats: these types of fats are found in takeaways and highly processed foods. 
• Sugar and sugary beverages: high intake of sugar and sugary beverages has been seen to increase the incidence of diabetes.
• Mindful consumption of sweeteners: although this alternative allows for people living with diabetes or those looking to minimise their calorie deficit with an alternative, research suggests that high sweetener intake can lead to negative impacts on our gut health.

By implementing the above health strategies, you’re better able to:  

• Reduce the risk of developing Type 2 diabetes 
• Delay or even prevent complications resulting from diabetes 
• Maintain enjoyment of food while sustaining healthy habits

What should we be watching out for once diagnosed?  

Prioritise low GI foods 
These foods slow the release of energy, leading to be er controlled blood sugar levels, while also keeping us fuller for longer periods of time. Low GI foods include non-starchy vegetables, lean protein, healthy unsaturated fats and certain starches such as wholewheat or durum wheat pasta, multi-seeded and wholegrain breads, bran flakes and oats. 

Focus on healthy fats and lean protein 
Adding healthy fats and lean protein to your meals helps to balance your blood sugar levels. Instead of snacking on an apple alone, add in some plain yoghurt and crushed nuts to make it more balanced for your blood sugar levels. 

Avoid refined carbohydrates 
Carbs place high on the glycaemic index, causing blood sugar levels to spike. These foods should be consumed with the guidance of a dietitian, who can provide strategies for how they can be mindfully added to your daily diet.  

Swap to sugar alternative beverages 
These drinks tend to have sweeteners without the added sugar responsible for increasing blood sugar levels. But even so, it’s best to consume them in moderation as we should be aiming for fresh water over sweetened beverages. 

Final thoughts  

When it comes to managing a chronic disease such as diabetes Type 1 or Type 2, there’s no such thing as a “one-size-fits-all” approach. Each person has their own medical needs, tastes and preferences. Find a dietitian who can cater to your specific needs. They’ll be better able to provide you with practical tools for day-to-day management and can commit to making the necessary adjustments as needed. If you are yearning for community, visit www.diabetessa.org.za for a list of support groups. 

Words by: Aziwe Booi 
Photographs: Fresh Living Magazine 

Also read: What you need to know about diabetes

The post The scoop on diabetes appeared first on MyKitchen.

Let’s get down to the root, and dig into why root vegetables are so good for our bodies. Plus, learn the best way to cook with them.

1. TURNIPS 
For cooking
Enjoy this veggie in salads and stir-fries, or roasted or steamed.
For your body
A fantastic source of vitamin C, an immune- boosting agent and essential dietary requirement.

2. GARLIC
For cooking
Its intense flavour complements most dishes.
For your body
It is said to lower blood cholesterol and prevent plaque build-up in arteries.
Did you know?
It’s a natural antibiotic.

3. ONION
For cooking
As with garlic, its a base for most dishes.
For your body
It lowers cholesterol, prevents diabetes and maintains skin health.
Did you know?
The outer layers of the onion contain the most nutrients.

4. TURMERIC
For cooking 
Used in curries and spice mixes.
For your body
It contains curcumin, which has anti-inflammatory effects and is a strong antioxidant.

5. CARROTS
For cooking
Wonderfully versatile option for many dishes and recipes.
For your body
They contain an incredible amount of the antioxidant beta-carotene and vitamin A, the minerals responsible for keeping your skin and eyes healthy.

6. BEETROOT
For cooking
The perfect side to meats or as added flavour in a salad.
For your body
It aids blood circulation and contains minerals such as iron, calcium, folate and potassium.
Did you know?
It has the highest sugar content of any veg.

7. FENNEL
For cooking
With its aniseed flavour and scent, it is often used in herb and spice mixes.
Did you know?
It’s one of the oldest cultivated vegetables.

8. POTATOES
For cooking
Everything, all day, any day!
For your body
High in potassium and low in sodium, while providing your body with a high source of energy.

9. RADISHES
For cooking
Sweet, pungent and peppery, these can be enjoyed cooked, raw or pickled.
For your body
A powerful detoxifier that assists with gut-related issues, weight loss and urinary disorders.

Words: Staff writer
Photography: Unsplash

Want to cook a curry at home, but don’t know where to start? Here’s our guide to essential curry spices that will help you understand how the flavours work.

The post Getting to know root vegetables appeared first on MyKitchen.

Nearly one in 10 adults in South Africa are diagnosed with Type 2 diabetes – and many more are at risk. We asked dietitian Faaizah Asmal Laher to decode this disease. Faaizah is a wife, mother, spokesperson for ADSA (Association for Dietetics in South Africa) and dietitian working in Joburg. She loves cooking healthy, but yummy, meals.

By Lauren Shapiro

What is diabetes?

Diabetes mellitus refers to a group of diseases that affect how the body uses glucose, commonly called ‘blood sugar’.

What causes it?

Many factors (including family history, genetic make-up, ethnicity and lifestyle) play a part. Lack of exercise, smoking, obesity and a diet high in fat, salt and sugar – together with a family history of diabetes – greatly increase the risk of developing Type 2 diabetes.

What is the difference between type 1 and type 2 diabetes?

Insulin is an important hormone that ‘opens’ the body’s cells, letting glucose in to be used as fuel. Type 1 diabetes develops when the body’s immune system attacks the cells in the pancreas that produce the hormone, so there is no insulin to let glucose in. It cannot be avoided, but it can be treated with daily insulin injections. Type 2 diabetes is greatly influenced by family history and lifestyle, so healthy choices can help prevent it.

Why is it such a major problem?

Obesity is behind the dramatic rise in Type 2 diabetes in South Africa. One main cause of obesity is urbanisation. Here in SA, millions of people migrate from rural to urban areas in pursuit of work, often adopting a diet high in fat, sugar and salt. City dwellers also often get far less exercise than they should.

What are the warning signs?

Increased hunger or thirst, frequent urination, fatigue and unexplained weight loss are all signs. More severe symptoms include slow-healing sores, recurring infections and blurred vision. If you experience any of these, visit your doctor or clinic.

PREVENTION IS BETTER THAN CURE

1. It’s never too late to avoid or treat diabetes. Type 2 diabetes can be controlled with diet and lifestyle
changes, with or without medication (always consult your doctor).
2. Choose wholegrain products such as wholewheat bread rather than white, brown rice instead of white and sweet potatoes in place of regular ones.
3. Exercise improves the body’s ability to use insulin and absorb glucose. Start with a brisk walk five times a week.
4. Limit red meat, processed foods and full-fat dairy products and opt for lean chicken, fish or low-fat milk and cheese in order to reduce your risk of developing diabetes by 35%.
5. Vegetarian meals boost your intake of fibre, which helps control blood sugar.
6. Avoid ‘bad fats’ such as animal fats, deep-fried foods and hard margarine. Rather eat olive oil, low-fat mayonnaise and avocados in small amounts.
7. Quench your thirst with water and unsweetened tea or coffee, not with sugary cooldrinks.

The post What you need to know about diabetes appeared first on MyKitchen.

Millions of people around the world are living with diabetes and the statistics only seem to be increasing. Many of these include children under the age of 14, the number of adults diagnosed as insulin resistant are estimated to have reached an astonishing 318 million. Let your knowledge of a better lifestyle and dietary choices help you and your loved ones to manage or prevent this disease successfully this diabetes month.

By Jana du Plessis

Diabetes deciphered

Diabetes refers to the pancreas’s inability to produce enough insulin for the body to properly break downingested food. Type 1 diabetes develops at a young age and is caused by a faulty autoimmune response where the body attacks the pancreatic cells producing insulin, creating an insulin shortage. Type 2 diabetes, the most common of the two, appears later in life and can be attributed to obesity, an unhealthy diet, a sedentary lifestyle, advancing age, a family history of diabetes and high blood glucose during pregnancy. Here’s what to look out for when possibly being faced with undiagnosed Type 2 diabetes:

– Excessive thirst
– Frequent urination
– Persistently dry skin
– Consistent hunger
– Blurred vision
– Drowsiness
– Nausea

Beat the beast

Diabetes is largely an incurable disease, but both types can be managed so Diabetics can live full, healthy lives. In the case of Type 2 diabetes; prevention is better than cure!
1. Educate yourself to learn more about what diabetes entails in order to make beneficial lifestyle choices.
2. Eat a healthy, balanced diet to manage glucose levels – it’s wise to see a dietician who can work out a meal plan specific to you and your lifestyle.
3. Make exercise a part of your daily routine. By engaging in regular physical activity it will lower blood glucose levels, promote weight-loss and reduce stress.
4. Maintaining a healthy weight is vital to managing Type 2 diabetes.
5. Type 1 diabetes patients manage their disease with insulin shots, while Type 2 should focus on diet and exercise. There are diabetes or insulin tablets available for certain Type 2 diabetes patients, should they need to use it.
6. Ensuring a healthy, stress-free lifestyle can play a big role in managing diabetes. Smoking is also a no-go.

For more information on diabetes and what you can do for yourself or a loved one being diagnosed, head to diabetessa.org.za for more.

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