La Trobe study finds low-carb diet helps people with type-2 diabetes
A leading sports medicine physician who reversed his prediabetes through diet has shared three of his favourite low-carb recipes.
Diabetes
Don't miss out on the headlines from Diabetes. Followed categories will be added to My News.
A low-carb diet plan for people with type-2 diabetes helped half of participants in a study lower their average blood-sugar readings to non-diabetic levels in just three months – results in a similar range to some trials involving medications like Ozempic
Almost 100 type-2 diabetics took part in the La Trobe University research which centred on using the Defeat Diabetes mobile app, an online tool which offers advice, recipes and cooking demonstrations.
The app – launched by renowned sports physician Peter Brukner four years ago – was given to patients through their GPs before they were then monitored for 12 months.
After just three months 51 per cent of participants managed to reduce their average blood sugar levels (HbA1c) below 6.5 per cent- the current diagnostic level for type-2 diabetes.
That number held steady at the six-month mark, when 86 per cent were also shown to have lost weight.
By this point 19 people had also reduced their diabetes medication dose and two stopped it altogether (however three people increased their medication).
The 12-month results – submitted to a peer-reviewed medical journal and still being considered – had a slightly lower 41 per cent of participants with their HbA1c at non-diabetic levels.
Almost 20 per cent had gone into remission for diabetes and were able to stop their medication.
The blood-glucose results are comparable to Ozempic when looking at a different 1879-patient study published in the New England Journal of Medicine in 2021.
It found 64 per cent of type-2 diabetes participants who received a semaglutide (known commonly by brand name Ozempic) reduced their HbA1c to 6.5 per cent or less in 40 weeks.
A low-carb diet in this latest study was classified as when someone who received less than 26 per cent of their energy from carbs, or 130g a day.
“We found a clear link between a technology-enabled low carbohydrate approach and meaningful improvements in blood-glucose, weight and medication use. This should be considered a valuable addition to standard diabetes care,” Professor George Moschonis, the study’s lead researcher, said.
He said there was already plenty of evidence showing the effectiveness of a low-carb diet for type-2 diabetes but he was surprised at how many people stuck to the program.
“That’s the most problematic aspect of a diet plan – the more restrictive the diet the less likelihood there is for people to follow that in the long-term,” he said.
Dr Brukner said he believed diabetes was the single biggest health problem in Australia due to all the comorbidities and complications linked to it.
He said the study bolstered evidence that a low-carb diet was an effective tool to manage the condition.
“What this research has shown is that this program is a massive help for people with type-2 diabetes when it’s promoted by GPs,” he said.
Brisbane woman Sharon Fox said she was type-2 diabetic for eight years before menopause struck at age 52 and she decided something needed to change.
“Over the eight years I had been gradually getting worse and worse blood sugar readings and my medication had gone up,” she said.
“I was in a position where I was being given additional medication because I was on the top dose.”
She said her GP recommended she go low carb and take part in the La Trobe study.
“It all sort of clicked into place and once you understand how your body reacts to things it becomes very easy and straightforward and almost a light-bulb moment,” she said.
“Within six months I’d halved my medication and within 12 months I came off all medication and went into remission.”
Ms Fox has lost about 15kg and previously was on the borderline for non-alcoholic fatty liver disease which was now gone.
She said she went for a calcium score CT scan after the program because her good cholesterol had gone up, but her bad cholesterol had stayed the same.
“I went and had that done and it came back as a zero score (meaning no calcium was seen in the heart) and my cholesterol levels have since levelled out and they’ve not been of a concern for my GP to look into,” she said.
Before switching to low carb, Ms Fox would have a toasted sandwich for breakfast and snack on potato chips a lot.
She said now she was obsessed with a steak and fried eggs for dinner and usually only had about two meals a day, prioritising lots of leafy green vegetables.
Ms Fox said she loved that her eating now kept her full.
“I had tried to do low fat diets for most of my life … and now I feel great and full,” she said.
Recipes you can test out at home from Defeat Diabetes
For more information go to: www.defeatdiabetes.com.au
Dr Brukner’s Muesli
Prep 10 minutes | Cook 10 minutes | Servings 12
Keto, gluten free, dairy free, vegetarian
Make up a batch of Dr Brukner’s low carb muesli recipe and you’ve got a healthy, no-cook meal or snack on standby. The cinnamon adds a natural sweetness that kids also love.
Best served with unsweetened thick Greek yoghurt and fresh berries. If you don’t have all the ingredients to hand, don’t stress! You can easily make this muesli with whatever you have
to hand. Feel free to experiment.
Ingredients:
● 80g (1⁄2 cup) almonds, coarsely chopped
● 70g (1⁄2 cup) macadamia nuts, coarsely chopped
● 50g (1⁄2 cup) walnuts, coarsely chopped
● 70g (1⁄2 cup) hazelnuts, coarsely chopped
● 35g (1⁄4 cup) pistachio kernels
● 40g (1⁄4 cup) pepitas
● 35g (1⁄4 cup) sunflower seeds
● 100g (1 cup) unsweetened coconut flakes
● 11⁄2 teaspoons ground cinnamon
● 3 teaspoons vanilla bean paste 1 tablespoon flaxseeds
● 1 tablespoon chia seeds
Net carbs: 2.4g
Protein: 6.5g
Fat: 22.7g
Fibre: 4.1g
Method:
1. Preheat oven to 170oC or 150oC fan forced.
2. Line a large baking tray with baking paper.
3. Place almonds, macadamias, walnuts, hazelnuts, pistachios, pepitas, sunflower seeds, coconut flakes, cinnamon and vanilla in a large bowl. Toss until well combined.
4. Spread out evenly on the lined baking tray. Bake for 8–10 minutes or until light golden and crisp. Set aside to cool. Once cool, stir through flaxseeds and chia seeds.
5. Store in an airtight container for up to 3 weeks.
Recipe notes:
1. If you don’t have all the ingredients to hand, don’t stress! You can easily make this muesli with nuts and seeds in your pantry. Feel free to experiment.
2. Serve muesli with full-fat milk or almond milk, or try with full-fat unsweetened
Greek or coconut yoghurt.
Recipe notes:
1. If you don’t have all the ingredients to hand, don’t stress! You can easily make this muesli with nuts and seeds in your pantry. Feel free to experiment.
2. Serve muesli with full-fat milk or almond milk, or try with full-fat unsweetened Greek or coconut yoghurt.
Three Seed Bread
Prep 10 minutes | Cook 45 minutes | Servings 12
Keto, gluten free, vegetarian
This versatile bread can be used as a side to your meals and is great for mopping up sauces. It also makes an easy lunch or snack on the go, paired with your favourite toppings. Slice into smaller pieces for bite-sized accompaniments to a cheese platter.
Ingredients:
● 50g coconut flour
● 110g psyllium husks
● 50g chia seeds
● 110g pepita, (pumpkin seeds)
● 110g sunflower seeds, plus 2 teaspoons extra to sprinkle
● 1 tbsp baking powder
● 1⁄2 tsp salt
● 4 eggs
● 350ml water
● 75g butter, unsalted, melted
Net carbs: 3.9g
Protein: 8.4g
Fat: 16.9g
Fibre: 12.9g
Method:
1. Preheat oven to 180oC or 160oC fan forced.
2. Line a 10 × 20cm loaf tin with baking paper, allowing the paper to overhang on the two long sides.
3. Combine flour, psyllium, chia, pepitas, sunflower seeds, baking powder and salt in a large bowl.
4. Whisk the eggs and water together in a jug.
5. Add to flour mixture and stir until well combined.
6. Stir through the melted butter.
7. Spoon the mixture into the prepared tin, smoothing the surface with the back of a spoon.
Sprinkle with extra sunflower seeds.
8. Bake for 40–45 minutes or until golden and a skewer inserted into the centre comes out cleanly.
9. Set aside to cool for 5 minutes, then transfer to a wire rack and set aside to cool completely.
Recipe notes:
Cut into slices, wrap individually and freeze for up to one month.
Try topping with:
1. Peanut butter
2. Cottage cheese and berries
3. Cream cheese and ham
Low Carb Cherry Almond Pancake Pots
Prep 7 minutes | Cook 15 minutes | Servings 4
Keto, gluten free, vegetarian
These delightful treats are a delicious twist on traditional pancakes, combining the rich flavours of almond and juicy cherries into a light and fluffy pot that will melt in your mouth.
They’re perfect for breakfast, a sweet snack, or even a decadent dessert. Plus, with minimal prep time and a simple baking process, you can have these beauties ready in just under 30 minutes.
Ingredients:
● 3 eggs, large
● 1⁄2 cup sour cream
● 2 tbsp granulated monk fruit sweetener
● 1 tsp baking powder
● 1⁄4 cup almond flour, (or substitute for 1 tbsp coconut flour)
● 1⁄4 cup almonds, slivered
● 1 cup fresh cherries, quartered and drained on paper towel to absorb some of the
juice, leaving a few with stalks on
● 2 tbsp butter
● 1 tbsp monk fruit icing powder (optional)
Net carbs 8.6g
Protein 8.8g
Fat 22.3g
Fibre 22.4g
Method:
1. Preheat the oven to 220°C/428°F.
2. Place the eggs, sour cream, monk fruit sweetener, baking powder and almond flour into a blender. Blend on high for 3-5 minutes or until fluffy.
3. Add the slivered almonds and quartered cherries and gently mix through on a low speed.
4. Distribute the butter evenly between 4 ovenproof ramekins and place in the hot oven, allowing the butter to melt and become bubbling hot.
5. Remove the ramekins from the oven. Pour the pancake batter evenly into each dish, and then return to the oven and bake for 15-17 minutes or until the pancake is golden and puffy.
6. Remove from the oven and sprinkle with monk fruit icing powder if using before serving.
Recipe notes:
1. These are delicious cold the next day as a quick breakfast on the run.
Remove once cooled from the ramekin pots and store in an airtight container for up to three days.
Originally published as La Trobe study finds low-carb diet helps people with type-2 diabetes
TV contestant reveals subtle signs before daughter’s shock diagnosis
With a frantic grandmother babysitting, a reality TV show contestant has shared the terrifying moment that shook him to his core after returning home from a night out with his wife.
School overdoses child with insulin in diabetic disaster
The fearful parents of a seven-year-old diabetic girl have pulled her out of school after staff put her life at risk with an insulin dose 12 times higher than it should have been.