Yours Australia — Issue 97 2017

Fibr

your

We all kno

is linked to a wer

risk of obesity, heart

disease and bowel

cancer, but according t

researchers at the Imperial

College London, eating more than

26g of fibre a day can help control

blood-sugar levels, reducing your

disease risk by 18 per cent.

Experts say it’s due to fibre’s effect

on certain hormones, slowing down

nutrient absorption and boosting

natural fermentation in tandem with

the good bacteria that exists in your

gastrointestinal system.

“Your gut bacteria helps to metabolise

fibre and this slows down absorption

of carbohydrates,” explains Professor

Philip Newsholme, head of the School

of Biomedical Sciences at Curtin

University in Perth.

The study also revealed the majority

of fibre should come egetables,

not grains – whi ter rise

in blood su

Eat

Some goud

for cheese lov

A study publis in

the journalCirculation

found that enjoying

piece of cheese (40g) or a glass

of milk (250ml) at mealtimes

can cut your risk of high blood

sugar in half.

“Dairy foods can be good for

iabetes but it mostly depends on

type of fat you’re consuming,”

Professor Newsholme explains. “While

too much saturated fat can be bad for

you, eating reduced-fat dairy can be

quite beneficial because you still get

the protein and vitamins which help

regulate blood-glucose levels.”

Nutrition Australi ecommends

three serves of dair ay.

Mull ove

mulber

extra

A study pu

in the journal

Diabetes Care

found that people

who consume

mulberry leaf extrac

as a dietary supplem

experience slower carbohydrate

ption, reducing post-meal

ood-sugar spikes by up to

44 per cent.

This can be useful because

carbohydrates form the basis

of most people’s diets. While

both types of carbs – simple

nd complex – are processed

WHICH FOODS

STABILISE BLOOD

SUGAR?

“Eating a lower-carbohydrate

diet and avoiding refined

sugars, such as lollies and

highly processed foods, helps

to reduce sugar swings. But

it’s vital to make sure you

don’t eat too many natural

sugars, either. Keep your

fruit consumption to the

recommended two pieces

a day, with a mix of five or

more low-carb vegies, such

as mushrooms, eggplant

and zucchini.”

HOW OFTEN SHOULD

I GET SCREENED?

“Over the age of 50,

you should get screened for

diabetes every six months to

a year – or at least talk to your

doctor about it. It’s especially

important if you have a genetic

predisposition, are overweight

or identify as being among

those ethnicities at greater risk

for developing Type 2 diabetes.

Your pharmacist can also take

you through the AUSDRISK

assessment. Based on your

score, you may be referred

to a GP for further testing.”

HOW SERIOUS IS

TYPE 2 DIABETES?

“Type 2 diabetes

is a complex condition that

can cause a range of serious

complications, including heart

disease, kidney failure and

nerve damage, possibly leading

to limb amputation. A key issue

with Type 2 diabetes is that you

may not experience obvious

symptoms. Many people with

diabetes remain undiagnosed

until damage has been done.

It’s a serious issue, so know

your risk and have regular

blood-sugar checks.”

ASK THE

PHARMACIST

Priceline Pharmacy

pharmacist Amy

Sabatini answers

your most common

diabetes questions

to

l

a

o

di

the

P f

p

absorp

blo

4

b

an

ct

ment

by the body as glucose, complex carbs,

such as potatoes, white rice and pasta,

require more work.

“Mulberry extract inhibits activity

of amylase [a type of enzyme that

breaks down starch into sugar] so the

digestion process slo nd glucose

release into the b is

reduced,” Pro e

explains.

Walk

Taking a sh

after eating ca r

your blood-sugar

levels by 22 per cent

• especially after
  meals with lots of
  carbohydrates, according to
  researchers from the University
  of Otago in New Zealand.
  Going for a walk allows your
  muscles to burn off any excess
  sugar from what you’ve just eaten,
  rather than it ending up in your
  bloodstream. Exercise can also make
  your body’s natural insulin work better.
  “Exercise is so effective, it’s almost
  like taking a measurable dose of
  medicine in some cases,” Professor
  Johnson insists.
  As with any exercise, the catch is to
  do it regularly. Make a point of going
  for a walk after dinner daily – it’s a bit
  easier now the days are getting longer.

43

TEXT: MARK BROOK PICTURES: GETTY IMAGES