Sponsored by Defeat Diabetes

If you’ve been diagnosed with type 2 diabetes, one of the first questions that comes up is simple: What should I actually eat?

It sounds like it should have a clear answer. In reality, it often doesn’t feel that way.

Most people are given general advice like “eat healthy”, “cut back on sugar”, or “watch your portions”. While that’s well-intentioned, it can leave you trying to piece things together on your own. It’s no wonder you find yourself standing in the supermarket or planning dinner, scratching your head and wondering if you’re making the right choices.

And even when you do make changes, the results don’t always follow. Blood glucose can stay higher than expected, or fluctuate in ways that are hard to make sense of.

It’s enough to make anyone frustrated, so we asked our partner, , to explain more.

Why it can feel confusing

Part of the challenge is that “healthy eating” doesn’t always translate directly to stable blood glucose.

Many everyday foods that are commonly recommended – like cereal, wholegrains or low fat products – can cause blood glucose to rise more than you’d expect. That’s because carbohydrates, even the ones considered “healthy”, break down into glucose (sugar) in the body.

At the same time, people are often told to reduce fat, which can leave meals feeling less satisfying and lead to more frequent snacking. Over time, it becomes harder to tell what’s helping manage blood glucose levels and what isn’t.

It’s not that the advice is wrong – it’s that it’s broad, and people aren’t. What works in theory doesn’t always translate easily into your day-to-day life.

What actually matters

When it comes to food and blood glucose, a few things tend to make the biggest difference.

The first is the amount and type of carbohydrate in your meals. Foods like bread, rice, pasta, potatoes, and many packaged snacks can have a noticeable impact on blood glucose levels, particularly when eaten on their own or in larger portions.

The second is how your meals are put together. Including protein and healthy fats, such as olive oil and butter, can help slow the rise in blood glucose after eating and keep you feeling full for longer. That might look like eggs with veggies instead of toast for breakfast, or adding chicken, fish, tofu or cheese to a meal rather than relying mostly on carbohydrates.

The third is consistency. Meals that keep you satisfied tend to reduce the need for constant snacking, making it easier to manage blood glucose throughout the day.

These aren’t extreme changes, but they are more specific than general advice, and that’s often what’s missing.

Why there isn’t one perfect way to eat

Even with this understanding, there still isn’t a single “right” way to eat for type 2 diabetes.

Some people prefer a clear structure and like following a plan. Others need flexibility so they can fit changes into their family, work, or social lives. Some want to understand the reasoning behind the dietary advice before they commit to it.

If the approach you’re trying doesn’t match how you personally think or live, it can feel hard to sustain, even if it looks good on paper.

That’s why two people can follow similar advice and have very different experiences.

Finding what works for you

Instead of trying to follow a one-size-fits-all set of rules, it can be more helpful to focus on finding an approach that fits you: your preferences, your routine and what you’re likely to stick with over time.

For some people, that means starting with simple food swaps. For others, it’s about having a clearer structure or guidance. For many, it’s a combination of both.

If you’re not sure where to begin, you can start by getting a clearer sense of what might suit you best.

Our partner, Defeat Diabetes, has a short questionnaire to help you understand what tends to get in your way when it comes to diet, the kind of support you respond to and what approach you’re most likely to follow through with.

It takes just a couple of minutes, and you’ll receive a FREE personalised guide to improving your blood glucose levels.

You can explore it here:

Paid partnership with Canopy Clinical Research

Clinical trials are the reason most of today’s treatments exist. Trials help researchers discover better ways to prevent, manage, and treat conditions like diabetes, and they can also offer real benefits to participants.

The first insulin trials in the 1920s transformed a once‑fatal diagnosis into a manageable condition. Later studies introduced metformin, and more recent trials paved the way for continuous glucose monitoring and insulin pumps.

There are several reasons you might consider participating in a study.

Why participate in a clinical trial?

Access to enhanced monitoring and health assessments

When you join a clinical trial, you are supported by a dedicated medical team who will follow your progress throughout the study. Clinical trials involve regular check-ins, health assessments, and opportunities to speak with the clinical research team about how you are managing your diabetes.

New treatment options

Clinical trials will often be exploring the effectiveness of new medications or devices that aren’t yet available to the public.

For example, is currently conducting a study investigating a new medication for weight management in type 2 diabetes, as well as a diabetic foot ulcer trial which is investigating a new topical treatment designed to support healing.

Your participation can help improve care for the wider diabetes community

By taking part in a clinical trial, you can join a community of participants who are shaping history and the next generation of diabetes therapies.

How to get involved?

If you choose to register your interest in a clinical trial, the process usually begins with a brief pre‑screening call to discuss your health and diabetes history. This is followed by a clinic visit where you can meet the research team and ask any questions you may have.

A new strategic partnership between șÚÁÏÍű and Cystic Fibrosis Research Limited will fund research into cystic fibrosis-related diabetes (CFRD).

The partnership will see almost $600,000 invested, beginning with an $80,000 first-round investment to identify the research priorities that matter most to the CFRD community.

Around one third of people diagnosed with cystic fibrosis develop CFRD as a complication, which is believed to develop as part of cystic fibrosis through damage to the pancreas, resulting in both insulin resistance and insufficiency.

CFRD requires careful management to protect lung health, prevent nutritional decline, maintain healthy weight and strength, and to lower the risk of infection. 

șÚÁÏÍű Group CEO Justine Cain said the agreement demonstrates the organisation’s commitment to Australians living with all types of diabetes.

“This partnership will turn evidence into action, creating a positive impact in people’s lives.

“Cystic fibrosis is a devastating chronic condition but developments in treatment and management have significantly improved outcomes for individuals,” Ms Cain said.

“Both diabetes and cystic fibrosis are strongly influenced by genetic factors, meaning there are real opportunities for developing more effective management.

“We’re proud to partner with Cystic Fibrosis Research Limited to amplify research impact, and to support innovation that puts lived experience at the heart of research.”

Cystic Fibrosis Research Limited Director and Cystic Fibrosis Queensland CEO Petrina Fraccaro said the investment in research would help address misunderstandings while focusing on lived experience. 

“Cystic fibrosis related diabetes is one of the most common and serious complications of cystic fibrosis, yet it remains widely misunderstood and under-recognised. This partnership represents a critical step toward ensuring research priorities are shaped by lived experience and focused on the real-world challenges faced by Australians living with CFRD,” she said.

“CFRD is a form of pancreatogenic, or Type 3c diabetes, caused by progressive damage to the pancreas. It is fundamentally different from type 1 and type 2 diabetes, and requires specialised approaches to care, research, and support.

“As people with cystic fibrosis live longer, addressing complications like CFRD is essential. This investment signals an important commitment to improving both quality of life and long-term health outcomes for our community,” Ms Fraccaro said.

The first funding call will support a comprehensive understanding of the challenges facing the CFRD community with a national approach and focus on lived experience. This will assist in identifying research topics for future funding investment to advance the development of evidence-based solutions to address issues that matter most to the CFRD community.

Identified priorities will be shared with the CFRD community including aligned research funding agencies with invitations to collaborate, coordinate and co-fund research investment at the conclusion of the identification phase.

Calls for project proposals nominations are anticipated to open in March 2026.   

Partnerships like this are part of the 2025-2030 șÚÁÏÍű Research Strategy, which supports research that is informed by lived experience. For more information please visit /current-research-projects/

About CFRL

Cystic Fibrosis Research Limited (CFRL) was established in April 1990 by Cystic Fibrosis Queensland to administer and grow bequests and donations to further cystic fibrosis research priorities. The objective of CFRL is to act as custodian of a ‘Capital Fund’ for the purpose of facilitating research into, investigation of and the eventual cure of cystic fibrosis.

Sponsored by Omnipod

Summer has well and truly arrived, bringing in longer days, balmy evenings and a well-deserved pause. While extra relaxation during the warmer months sound dreamy, they also call for a little extra mindfulness; particularly for those living with diabetes.

Rising temperatures can heighten the risk of dehydration and heat exhaustion, making it more important to stay cool, hydrated, and in tune with your body.

Don’t fret too much though, as summer is still a time for fun in the sun! Today’s diabetes management technology, including insulin pumps integrated with continuous glucose monitors, means you can enjoy your summer moments, simplified.

So, if you’re looking for diabetes-friendly summer fun inspo, check out our top 10 activities below:

1. Dawn-session of beach yoga

Yoga is a wonderful way to uncover a sense of calm and relaxation, especially at the beach. Even better, sessions are often held at the very start or end of the day; timed perfectly to avoid the usual beach crowds. With cooler temperatures in the early morning, it’s an ideal moment to be outdoors, allowing your body to naturally self-regulate and ease into the day feeling refreshed and balanced.

2. Moonlight Cinemas

Unwind on a picnic blanket with high protein and fibre-rich snacks, plus refreshing drinks, as the sun sets and the screen lights up. Held across Adelaide, Sydney and Melbourne, Moonlight Cinemas offer a low-effort way to escape the heat while still enjoying the late sunset outdoors. Bring your friends, family or a loved one and turn a summer night into a memorable experience.

3. Early morning hikes

Fresh air and gentle movement serve as time to reset both the body and mind. Beyond the feel-good factor, hiking supports cardiovascular health, strength building and encourages deeper, more restorative sleep as your circadian rhythm naturally regulates.

In summer, early mornings are the sweet spot, when the air is cooler and the sun rays are still soft. If hiking is part of your seasonal routine and you wear a CGM or insulin pump, convenience and mobility matter. Tubeless insulin delivery offers a streamlined option for outdoor activity, freeing you from managing tubing.

is a simple automated insulin delivery system that is discreet, tubeless and waterproof. Unlike many adhesive diabetes management devices, Omnipod is built to keep up with even the sweatiest hikes and spontaneous end-of-trail swims – staying secure through heat, sweat, and dips in the ocean, river, or lake so insulin delivery doesn’t stop you from missing a moment.

Omnipod is designed to offer added freedom, flexibility, and ease of use for some people compared with traditional tubed pumps or injections.

4. Explore a new-to-you town through a small road trip

Exploring a town you’ve yet to roam can turn an otherwise ordinary summer day into something memorable. A short drive – just an hour from home – can become a relaxed family adventure, from discovering a new restaurant, browsing local shops, to supporting small businesses along the way.

If a beach town is within reach, even a half day escape can feel like a mini holiday, offering a refreshing change of pace without the need for excessive planning.

5. Check out an art gallery or current exhibitions at a museum

We are incredibly fortunate in Australia to be home to more than 1,000 art galleries – each offering an effortless escape for a cultured afternoon or evening out. Galleries invite curiosity and the expansion of genres you are unlikely to experience in everyday life, igniting reflection, curiosity and inspiration. In Melbourne, the National Gallery of Victoria elevates this experience with NGV Friday Nights, opening its doors after hours for exclusive access to current exhibitions which is complimented by live DJ sets and a vibrant social atmosphere.

6. Comedy Club

Attending a comedy club can offer more than just entertainment and giggles – it’s a way to genuinely switch off. Laughter is correlated to stress relief, helping lower stress hormones and providing an escape from the everyday. In a world dominated by screens, a comedy show feels refreshingly analogue, encouraging a real connection with other goers. On a hot summer’s day or evening, it’s a creative and effortless way to unwind and leave feeling lighter than when you arrived.

7. Donate time to a community outreach program

Volunteering offers a meaningful way to connect with purpose-led organisations while giving back to the community. There are countless ways to contribute in ways that feel both rewarding and accessible, whether it is lending a hand in a community kitchen or spending time with animals. It’s a reminder that even small acts of time and care can create a lasting impact – often leaving you feeling just as uplifted as those you support.

8. Explore a local farmers market

Farmers markets offer a relaxed, feel-good way to support local producers while simultaneously ticking off your weekly grocery shop. Wandering between stalls filled with fresh farm-to-table produce not only encourages sustainable shopping habits but also turns an everyday habit into an enjoyable outing. Take your time, chat with the growers and make the most of the complimentary samples along the way – it’s all part of the experience.

9. Take a pottery class

Pottery is a quietly satisfying way to spend a warm afternoon – it is hands on, grounding and endlessly creative. Working with clay invites you to slow down and tap into an inner creativity that otherwise might get lost in the rhythm of everyday life. Better yet, it’s an easy, social activity to share with friends, offering equal parts conversation, craftsmanship, and friendly challenge.

10. Learn a new skill, crochet, sudoku, or macrame

If staying indoors at home is more your speed, learning a new skill is a fun way to keep your mind engaged and away from screens that dominate our everyday lives. Hands on hobbies like crochet or macrame bid a slower, more mindful pace, turning quiet afternoons into moments of creativity and focus. Even something as simple as a Sudoku puzzle while having a coffee can offer a satisfying mental reset – which proves staying in can be just as enriching as heading out, when you choose activities that nourish both curiosity and calm.

No matter what you choose to do this summer, always remember to stay safe and stay hydrated.

For general information about the Omnipod 5 system, visit the official Omnipod website here:

*The Pod has an IP28 rating for up to 7.6 metres for 60 minutes. Controller is not waterproof.

This product may not be right for you. Read the warnings before purchase.

The Omnipod 5 Automated Insulin Delivery System is a single hormone insulin delivery system intended to deliver U-100 insulin subcutaneously for the management of type 1 diabetes in persons aged 2 and older requiring insulin. Refer to the OmnipodÂź 5 Automated Insulin Delivery System User Guide and www.omnipod.com/en-au/what-is-omnipod/omnipod-5 for complete safety information including indications, contraindications, warnings, cautions, and instructions.

This information is general in nature and is not intended to replace medical advice. Always consult your healthcare professional to determine whether an insulin pump is suitable for your individual needs.

Sponsored by Omnipod

Summer is finally here, and what better way to spend the summer than being with your loved ones. Whether it’s beach trips, waterparks, camping trips, or overseas adventures, there are plenty of activities to do when the sun is out.

For those living with type 1 diabetes or those caring for them, diabetes shouldn’t get in the way of making special memories with loved ones. With the right plan and preparation, you can have a safe summer and enjoy your everyday summer moments, simplified.

1. Plan the journey if you’re going on a holiday

Before booking any hotels, flights or activities, the first step is to talk to your doctor first and discuss your travel plans. Your doctor can suggest additional medications or supplies, if necessary, to make sure you have them handy when needed.

Depending on where you’re going, you may also need a letter, signed by your doctor, to provide detailed information on your diabetes, medications and restrictions. Remember, if you’re travelling internationally by air and you are not travelling with an Australian airline, check in advance with the airline for specific security guidelines.

You should also arrange travel insurance for you and your belongings. Make sure your health cover applies to pre-existing conditions and the places you will visit. For more information on diabetes and travel, click here to read our webpage.

Omnipod users needing a travel letter, can for their doctor to sign during a consultation on their travel plans, and they’re good to go.

2. Staying inside when it’s too hot

Australia’s summer temperatures this year is predicted to be warmer than usual, with very minimal rainfall¹. Check weather forecast each day before you go out anywhere. Put on sunscreen with at least SPF 50, bring a hat, umbrella, handheld fan and a water bottle to keep yourself cool.

However, if the sun decides to get hotter, make sure to get inside as soon as possible. It will be more difficult for your body to adjust and cool down when the heat and humidity are too strong.

There are plenty of indoor activities that you can do during summer, check out our blog on 10 diabetes-friendly summer activities.

3. Summer-proof insulin management systems

While summer brings lots of fun, the hotter temps and time outdoors can put added stress on insulin delivery systems as most insulin pumps have operating temperature limits– which makes choosing the right one for your lifestyle very important.

If you are wearing a traditional pump, it’s still recommended to disconnect it to keep it safe and avoid losing it when swimming in the ocean. For those who prefer not to disconnect during water activities, tubeless options offer a convenient alternative.

Tubeless pumps like eliminate tubing snags making it easy to hike, swim, or enjoy any active outdoor activity. It automatically adjusts insulin every five minutes using CGM data to help prevent high and low glucose levels². Omnipod 5 is also waterproof and designed for everyday moments so you can run, hike, surf or swim without interrupting your insulin delivery from daily activities.

Top tip: When using any insulin pump in the hot Australian summers, do remember it’s important to limit direct sunlight for long durations to prevent overheating.

You can also pack a cooler pack, pack a small sharps container to dispose of any sharps used, and pack an extra cannula set change³.

4. Staying on top of your glucose levels

Your health is a number one priority, so it’s important to keep your blood glucose levels (BGLs) as close to target range as possible, based on what your GP and specialist set for you.

Your blood glucose levels can increase or decrease depending on various factors, especially during the summer period, such as:

• Food
• Alcohol
• Exercise or physical activity

When you’re out and about, make sure to keep track of the food you eat (including the time and amount of carbs), minimise alcohol consumption, and take breaks from strenuous activities.

5. Snack and hydrate

To keep yourself fuelled throughout the day, remember to pack snacks and have a water bottle handy.

It is recommended to get at least 15-30mgs of carbohydrate for every 30-60 minutes of mild to moderate intensity activities or exercise. When swimming in the ocean, don’t forget to hydrate every 15-20 minutes to maintain your fluid intake⁴.

If you need some snack ideas to bring while you’re out, things like nuts, seeds, cheese, hard-boiled eggs, turkey or ham sandwich, and cucumber or celery with hummus or avocado dips would be ideal to maintain your protein, fibre and healthy fats intake and stabilise your blood sugar.

Your GP or specialist can also recommend you particular snacks or meal plan, so make sure to consult with them to be safe!

Omnipod is designed to offer added freedom, flexibility, and ease of use for some people compared with traditional pumps or injections, making it a convenient option to consider. during summer activities.

For general information about the Omnipod 5 system, visit the official Omnipod website here:

*The Pod has an IP28 rating for up to 7.6 metres for 60 minutes. Controller is not waterproof.

This product may not be right for you. Read the warnings before purchase.

The Omnipod 5 Automated Insulin Delivery System is a single hormone insulin delivery system intended to deliver U-100 insulin subcutaneously for the management of type 1 diabetes in persons aged 2 and older requiring insulin. Refer to the OmnipodÂź 5 Automated Insulin Delivery System User Guide and www.omnipod.com/en-au/what-is-omnipod/omnipod-5 for complete safety information including indications, contraindications, warnings, cautions, and instructions.

This information is general in nature and is not intended to replace medical advice. Always consult your healthcare professional to determine whether an insulin pump is suitable for your individual needs.

1. Bureau of Meteorology. (2025, December 4). The Bureau issues long-range forecast for summer. 
2. Insulet Corporation. (n.d.). Omnipod. 
3. șÚÁÏÍű. (n.d.). Safe summer fun. /blog/safe-summer-fun/ 
4. șÚÁÏÍű. (n.d.). Safe summer fun. /blog/safe-summer-fun/ 

Sponsored by Omnipod

Your insulin pump is with you through your daily life. From busy mornings, quiet nights, workdays, weekends and everything in between. It quietly manages your diabetes, providing confidence to live life on your terms.

In Australia, insulin pump use is still relatively uncommon. Estimates suggest that between 10,000 and 15,000 Australians use an insulin pump to manage their diabetes, the majority of whom live with type 1 diabetes. This equates to approximately 10-12 per cent of the Australian type 1 diabetes population¹.

Taking care of your pump is an important part of taking care of yourself. With a few simple habits and regular checks, you can continue to keep it working safely and reliably. In this blog, we share three practical suggestions for those with or considering pumps.

1. Day-to-day management

Managing your insulin pump day to day is about finding what feels comfortable, secure and easy to fit in your routine. You can choose to use carriers such as clips, belts, pouches or clothing with built-in pockets to help keep your pump protected and reduce the risk of accidental pulls. Others may appreciate insulin delivery systems designed to sit directly on the body, removing the need for tubing altogether – like the ) (see tip 3).

For those with active lifestyles, ensuring your pump or insulin delivery system is well secured during movement can help prevent discomfort or interruptions. Thoughtful placement or adjusting how your device is worn during activity may help support comfort and reliability. Staying aware of glucose trends around exercise and keeping fast-acting carbohydrates close by can also help you stay active with peace of mind.

At night, small adjustments can support more comfortable sleep. Some people secure their pump in a soft pouch, clipping it to sleepwear or position it beside them to avoid pulling. You may also find it helpful to wear devices that sit flush against the body while sleeping.

2. Extra care during extreme weather

Extreme weather, whether hot, cold or humid, can affect both your insulin pump and how you feel throughout the day. In warmer conditions, keeping your pump or insulin delivery device out of direct heat and sunlight can help protect the insulin and reduce skin irritation.

Across all weather extremes, staying hydrated, monitoring glucose levels more closely and paying attention to how your body responds can help you stay safe and comfortable. Always remember to plan ahead, including having back-up plan if supplies are affected, so you can have peace of mind when the weather is unpredictable.

3. Consider a tubeless, wearable insulin pump

If you’re looking for a simple insulin delivery system that is low-maintenance, discreet, tubeless and waterproof*, you might consider the . Omnipod 5 is a wearable option designed to simplify diabetes management. Unlike traditional pumps that require tubing and separate devices to carry, Omnipod 5 consists of a compact, on-body Pod that delivers continuous insulin for up to three days (72 hours), allowing you to wear it under clothing without added bulk or hassle².

Omnipod 5 automatically adjusts insulin every five minutes using CGM data to help prevent high and low glucose levels³.

To keep your Omnipod running smoothly during summer activities, be mindful of exposure to sunscreens and bug sprays as these can potentially damage the Pod’s casing and lead to alarms. Simply apply gently with your hands and avoid getting them on the Pod.

Unlike other pumps, Omnipod is designed activity, swimming, and showering so you can run, hike, surf or swim without interrupting your insulin delivery.

For general information about the Omnipod 5 system, visit the official Omnipod website here:

*The Pod has an IP28 rating for up to 7.6 metres for 60 minutes. Controller is not waterproof.

This product may not be right for you. Read the warnings before purchase.

The Omnipod 5 Automated Insulin Delivery System is a single hormone insulin delivery system intended to deliver U-100 insulin subcutaneously for the management of type 1 diabetes in persons aged 2 and older requiring insulin. Refer to the OmnipodÂź 5 Automated Insulin Delivery System User Guide and www.omnipod.com/en-au/what-is-omnipod/omnipod-5 for complete safety information including indications, contraindications, warnings, cautions, and instructions.

This information is general in nature and is not intended to replace medical advice. Always consult your healthcare professional to determine whether an insulin pump is suitable for your individual needs.

1. Diabetes Victoria. (2015). Understanding insulin pumps [PDF]. 
2. Insulet Corporation. (n.d.). What is Omnipod? Omnipod. 
3. Insulet Corporation. (n.d.). Omnipod. 

If you live with type 2 diabetes or prediabetes, you’ve probably been told that managing blood glucose is a lifelong challenge. But here’s some good news: with the right approach, you can see measurable improvements in as little as 12 weeks.

Twelve weeks may not sound like much, but that’s three months of small, consistent changes that add up to something powerful. People following evidence-based programs like have reported improved blood glucose levels, reduced medication use, weight loss¹, more energy, and better overall health — often in just this short time.

So, what actually happens in those 12 weeks?

Week 1–4: Small swaps, big difference

The first few weeks are about awareness — understanding what affects your blood glucose and making practical changes you can stick with. For many, this means:

• Reducing surprising foods that cause blood sugar spikes (like cereal, bread and smoothies)
• Choosing real, nutrient-dense foods that keep you full for longer
• Adding more protein and healthy fats to meals
• Learning to listen to your body again for cues of hunger, fullness and energy levels

Most people start noticing benefits quickly: fewer sugar crashes, better concentration and less reliance on snacks to get through the day.

Week 5–8: Building momentum

By the second month, these habits begin to stick. You might find your mood and energy levels are more stable, your sleep is improving, and you’re more confident in food choices. Many people begin to see their blood glucose readings decrease — sometimes enough for their doctor to review their medication needs.

Movement also becomes easier as your energy improves. A walk after meals or light resistance exercise can help your body use glucose more efficiently, amplifying the results of your nutrition changes.

Week 9–12: Measurable results

By week 12, the results often speak for themselves. One study of participants following the Defeat Diabetes 12-week program found that:

• Improved HbA1c (average blood glucose)
• Weight loss and reduced waist circumference
• Increased energy and better sleep
• Reduced or discontinued medications under medical supervision

Beyond the numbers, many describe feeling like themselves again —more in control of their health, more confident about food, and more optimistic about the future.

Why 12 weeks works

Twelve weeks is long enough to see real metabolic changes, and those changes can help you stay motivated to adopt this approach in the long term.

If you’ve ever thought, “I wish I could feel better,” this might be your sign.

Learn more about the science-backed approach helping thousands of Australians transform their health at .

1. 3 month: 

For many people living with pre-diabetes and type 2 diabetes, Christmas can feel like a month-long obstacle course of buffets, desserts and big family lunches. It’s a time of celebration — but also a time when maintaining stable blood glucose can feel especially challenging.

One simple approach that has helped many Australians is reducing the amount of carbohydrate in their meals. While it’s not the only way to manage diabetes, it can be a useful strategy for those wanting steadier energy and simpler day-to-day food decisions during the holiday season.

Why lowering carbohydrates can help

Carbohydrate-rich foods like potatoes, bread, rice, pasta, fruit juice and many desserts break down into glucose in the bloodstream. For people with type 2 diabetes — especially those with insulin resistance — this can lead to sharp rises in blood glucose.

Reducing carb intake means there’s less glucose for the body to process. Many people report that:

• their post-meal blood sugars are easier to manage
• they feel fuller for longer when meals include more protein and healthy fats
• cravings and mid-afternoon energy dips become less common.

For some, this way of eating has also supported improvements in weight, medication requirements and HbA1c levels, and can even lead to remission. While results vary from person to person, many describe a greater sense of control and confidence around food.

A digital educational platform such as Defeat Diabetes can be helpful for people living with or at risk of type 2 diabetes to adopt a low-carb approach. As one community member put it:

It wasn’t some extreme diet — it was just eating real, everyday food in a way that made my body work better. I don’t ever feel restricted — I feel free.”

Mark, living with type 2 diabetes — HbA1c improved from 11.3 to 5.4

A low-carb Christmas Day meal plan

Christmas doesn’t have to mean missing out. With a few simple swaps, a festive menu can stay satisfying, celebratory, and lower in carbs. Here’s an example of how a Christmas Day could look for someone wanting to keep their blood glucose steadier:

This type of menu keeps the traditional flavours of the season while reducing the post-meal increase in blood glucose that people with type 2 diabetes experience.

Finding what works for you

Not every dietary approach suits every person — and no one should feel pressured to follow a particular food philosophy. But for many people living with type 2 diabetes, lowering carbohydrate intake has offered an accessible, realistic way to feel better and manage blood glucose more effectively.

If the festive season usually feels stressful when it comes to food, experimenting with a few lower-carb swaps this Christmas can help you enjoy the celebrations without the mental load of managing each mouthful.

Type 2 diabetes is often painted as a life sentence—a condition that defines your days, dictates your diet, and keeps you tethered to medication. But across Australia, people are proving the story doesn’t have to end there. Emerging evidence, combined with inspiring lived experiences, is reshaping our understanding of managing and achieving remission of type 2 diabetes.

Debunking common myths

Myth 1: “Once diagnosed, you’ll always have type 2 diabetes.”

Science says: Type 2 diabetes is chronic but not necessarily permanent. Structured lifestyle changes, particularly low-carbohydrate diets, can improve blood glucose and can put type 2 diabetes into remission.¹

Mick D’s story: At 76, șÚÁÏÍű member Mick had lived with type 2 diabetes for years, feeling trapped by medication and low energy. “I thought my diabetes was permanent. I didn’t believe I could ever feel healthy again,” he says. After adopting the low-carb approach in the Defeat Diabetes Program, Mick lost 22 kg, lowered his HbA1c to 5.6%, and regained his vitality. “I enjoy myself but can easily get back to low carb the next day.”

Myth 3: “Weight loss isn’t important—it’s all about medication.

Why the Defeat Diabetes approach works

An independent clinical study⁵ of the Defeat Diabetes Program found that 85% of participants improved their blood glucose, and 52% returned to a non-diabetes range. The 12-week program combines evidence-based science with practical tools and community support, with structured lessons, delicious low-carb recipes, and a supportive network to empower participants to achieve better health.

Getting started

These stories show that type 2 diabetes doesn’t have to define your life. Whether it’s improving blood glucose, reducing medication or losing weight, structured lifestyle changes can make a tangible difference, no matter your age or how long you’ve lived with diabetes.

Visit to learn more and explore the 12-week program. It’s never too late—or too early—to take control.

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