Walking down the savoury biscuits aisle is enough to drive anyone crackers. With so many options to choose from, how can you tell which ones strike the right balance between taste and nutrition? Let’s explore a few simple tips to make choosing a healthier cracker easier.

A healthy cracker is often simpler than you might expect 

Plain crackers, without added flavours, are a good starting point, as they tend to be lower in added salt, sugar, and fats.  

Wholegrain or wholemeal crackers are also a better choice. They offer more fibre and nutrients than those made mainly from refined white flour. 

If you are following a , wholegrain rice or corn thins are a suitable alternative to wheat-based crackers. While they tend to have a high GI (glycaemic index) value, adding protein, healthy fat, and fibre toppings can help slow digestion and promote a gentler rise in blood glucose levels. 

Some crackers include nuts and seeds, which can add texture, healthy fats, and a small boost of protein, particularly when they’re part of a wholegrain base rather than just sprinkled onto an otherwise refined cracker. 

Crackers to enjoy less often 

Some crackers are better kept as an occasional treat. Flavoured crackers, such as barbecue, cheese, or sour cream varieties, often rely on extra salt, flavourings, and unhealthy fats to boost taste.  

How can you tell which crackers are a good choice?  

Turn the packet over and check the ingredient list. Ingredients are listed from highest to lowest by weight. This is the first step to assess the overall quality of the crackers. Choose crackers with whole grains listed first, and limit those high in saturated fat, sodium (salt), or added sugar. 

The second step is to check the nutrition information panel. Use the per 100g column to compare products, and choose crackers with:  

• Less than 3g saturated fat per 100g 

• Less than 400mg sodium per 100g 

How many crackers should I have? 

Crackers are carbohydrate foods, so portion size matters. A general rule of thumb is to stick to one to two servings (15-30g carbohydrate) per eating occasion, depending on appetite, activity level, and what you’re pairing them with. You will find the serving size and servings per package on the back of the pack. 

Tips for serving crackers 

Eating large amounts of crackers on their own can lead to quicker rises in glucose levels. Pairing them with protein, healthy fats, or fibre-rich toppings helps slow digestion and keep glucose levels stead. 

Some good pairing examples include: 

• Sliced cheese or cottage cheese topped with some colour such as sliced tomato 

• Eggs, tinned tuna, or salmon 

• Nutritious dips like hummus or tzatziki 

• Healthy fats like 100% nut butter or avocado 

Crackers can have a place in a healthy diet. Considering the type of cracker, portion size, and pairing will go a long way to keep snacks nutritious and satisfying. 

Cracker comparisons
 

A closer look at how some of the more popular varieties stack up.

  Ryvita multigrain crispbread

1 serve (2 crispbreads)
Carbs	Sodium	Fibre
11.7g	50mg	3.6g

Vita-Weat 9 grain multigrain crispbread

1 serve (4 crispbreads)
Carbs	Sodium	Fibre
14.9g	101mg	3.2g

Vita Grain 9 grains and seeds crackers 

1 serve (4 crackers)
Carbs	Sodium	Fibre
17.1g	110mg	1.9g

Cruskits crispbread rye

1 serve (2 crispbreads)
Carbs	Sodium	Fibre
6.7g	67mg	2.1g

 Sunrice rice cakes 

1 serve (4 rice cakes)
Carbs	Sodium	Fibre
19.6g	0.3mg	1.1g

Real Foods corn thins multigrain

1 serve (2 corn thins)
Carbs	Sodium	Fibre
13g	47mg	1.2g

Fantastic rice crackers BBQ

1 serve (25g)
Carbs	Sodium	Fibre
21g	91mg	0.1g

Sao crackers 

1 serve (25g)
Carbs	Sodium	Fibre
17.3g	185mg	1.0g

By Accredited Practising Dietitian, Catherine Chang

Winter can mean cosy nights, comfort food, and the perfect excuse to stay under a blanket a little longer. But as the days start to stretch out and the weather warms up, spring brings a natural sense of fresh energy and new beginnings.

If you’ve found some healthy habits have drifted over the cooler months, you’re certainly not alone. The good news? You don’t need a complete lifestyle overhaul. A few small tweaks can help you feel more in control and make diabetes management feel a little easier.

Let spring do some of the heavy lifting

There’s a reason many of us feel more motivated at this time of year. Longer daylight hours and warmer temperatures can naturally boost your mood, help regulate your body clock, and motivate you to reconnect with routines that may have slipped during winter.

Rather than aiming for perfection, think of spring as an opportunity to check in with yourself. What’s working well? What could use a refresh? Even one or two small changes can make a meaningful difference over time.

Fresh season, fresh food

Spring delivers an abundance of colourful produce that can add variety and flavour to meals. Think crisp greens, asparagus, berries, and other seasonal favourites that are lower in carbohydrate and packed with nutrients and fibre.

Instead of focusing on what you shouldn’t eat, consider what extra salad leaves or spring veggies you can add to your plate. Spring is��also a great time��to try new recipes or lighter cooking methods using the latest, fresh produce.��Get some inspiration from our recipe pages, or try these ideas:

Salmon and Spring Greens Salad Recipe | â��ֱ��
Beef and Spring Vegetable Stir-Fry Recipe | â��ֱ��
Spring Vegetable and Chicken Meatball Soup Recipe | â��ֱ��

If you’ve��fallen into less healthy habits, such as��mindless snacking or skipping meals,��use the start of spring as an opportunity��to reflect and reset.��You can use��a��simple��food��diary��or a diabetes-friendly app��to��help you stay accountable��for your food intake. By��tracking��and recording��any��patterns, you can see��what��affects��your blood��glucose levels.��You may not need to make drastic changes, but if��you’re��not sure,��book a��review��with an or make an appointment at��â��ֱ��’s��telehealth��clinic.����

Find ways to move that you actually enjoy

If your activity levels dropped during the colder months, the seasonal shift��is the perfect time to get moving again. Physical activity is one of the most powerful tools for diabetes management because it helps your muscles use glucose for energy, improves insulin sensitivity, and can lower your blood glucose levels. The effects may last for hours, depending on the type and intensity of your activity.����

Adding more physical activity to your day doesn’t mean spending hours in a gym. The milder weather��makes��it easier to��get outdoors��to��exercise. Walking,��gardening,��or gentle stretching in the sun becomes more enjoyable.��Plus, you will get your daily dose of vitamin D (sun-protected, of course). A morning walk, gardening, cycling, or swimming laps at your local pool are all good options.

Why not invite your friends to join you? Socialising will also help support your mental wellbeing.  

The best form of exercise is often the one you’ll keep doing. Start small, build gradually, and focus on movement that fits naturally into your lifestyle. But be��mindful of��how exercise affects your blood glucose levels, especially if you take insulin.��

If you’re older, have been inactive, or have other health conditions, please consult with your GP or health care team before embarking on a new exercise regimen. They can help you choose activities that are safe and appropriate for your fitness level.   

Give your diabetes gear a quick once-over

Just as many of us tackle a kitchen clean-out in spring, it’s worth taking a few minutes to review your diabetes supplies.

Check medication and test strip expiry dates, make sure devices are working properly, and update any apps you regularly use. While��you’re��reviewing your��equipment, review your glucose trends. If you’re using a continuous glucose monitor, this can also be a good opportunity to review your data and see if any patterns have emerged. Think of it as housekeeping for your health.

Check in with your wellbeing

Looking after diabetes isn’t just about blood glucose levels. It’s also about how you’re feeling.

Living with diabetes requires constant decision-making, and it’s normal to feel tired, frustrated, or overwhelmed at times. As you head into a new season, take a moment to reflect on your overall wellbeing and . Are you getting enough sleep? Feeling connected to family and friends? Making time for activities you enjoy? Sometimes the healthiest change isn’t adding another task to your day. It’s being a little kinder to yourself.

A season for small changes

Spring doesn’t have to mean a dramatic transformation. Sometimes the most effective changes are the simplest ones: taking a walk after dinner, trying a new recipe, booking a health check, or spending more time outdoors.

So rather than adding more to your to-do list, think about one small thing you could do to feel a little happier or more energised this season.

Living with diabetes can increase your risk of stroke and other heart and blood vessel conditions. While this doesn’t mean you will have a stroke, regular health checks, healthy lifestyle habits, and the right treatment can help reduce your risk. Registered Nurse and Credentialled Diabetes Educator, Carolien Koreneff, explains the key steps you can take to help prevent stroke.

What is a stroke?

A stroke happens when blood cannot reach part of the brain. Brain cells need oxygen and nutrients from blood. Without blood flow, brain cells can be damaged within minutes. There are three different types of stroke:

• Ischaemic stroke: This is the most common type. It happens when a clot blocks a blood vessel in the brain and part of the brain is starved of oxygen
• Haemorrhagic stroke: This happens when a blood vessel in the brain bursts, causing a haemorrhage, which is the medical term for a bleed. High blood pressure is a common cause
• Transient ischaemic attack (TIA): This is sometimes called a mini-stroke. If you have a TIA, stroke signs may go away quickly but it is still a medical emergency, as a TIA can be a warning sign that a stroke may happen soon

Why diabetes can raise stroke risk

Over time, glucose levels above your target range can damage blood vessels. Diabetes can also increase the chance of plaque building up inside blood vessels. Plaque is made from cholesterol, other blood fats, and other substances. It can narrow blood vessels and reduce blood flow. If plaque breaks, a clot can form and block blood flow to the brain.

Stroke risk can be higher if you also have blood pressure above your target range, high cholesterol, kidney disease, if you smoke (including vaping), if you have , a family history of heart or blood vessel conditions, or if your weight is affecting your health.

Know the signs: act F.A.S.T.

A stroke is an emergency. The F.A.S.T. test can help you act quickly.

• Face: Check the person’s face. Has their mouth drooped?
• Arms: Can they lift both arms?
• Speech: Is their speech slurred? Do they understand you?
• Time: If you see any of these signs, call 000 straight away

Other stroke signs can include sudden numbness or weakness on one side of the body, sudden trouble seeing, sudden dizziness or loss of balance, trouble swallowing, confusion, or a sudden severe headache. Do not wait to see if signs improve but get medical attention straight away.

How to lower your risk

The best plan is one that is personal to you. Ask your GP or diabetes care team about your heart and stroke risk, your targets, and what actions will help you the most.

• Keep blood glucose levels in your target range: Work with your diabetes team to set targets that are safe for you and review your plan regularly.
• Check blood pressure: Blood pressure above your target range is a major stroke risk. Have it checked regularly (every time you see the doctor) and take medicines as prescribed.
• Manage cholesterol: Ask your doctor if you benefit from taking cholesterol-lowering medicine. Many people living with diabetes benefit from treatment based on their overall heart and stroke risk.
• Do regular physical activity: Aim for about 30 minutes of moderate activity on most days, if this is safe for you. Add strength exercises two to three times a week if you can. Ask your GP for a referral to an exercise physiologist, so they can help you develop an exercise plan that fits in with your lifestyle and any physical issue you may have.
• Eat for heart health: Choose vegetables, fruit, wholegrains, legumes, nuts, seeds, fish, and unsaturated oils. Limit salt, saturated fat, processed meats, sugary drinks, and highly processed foods. Your GP can give you a referral to a dietitian who can assist you with a personalised healthy eating plan.
• Stop smoking: Quitting is one of the strongest ways to lower stroke and heart attack risk. Ask your GP, pharmacist, or call for support.
• Limit alcohol: If you drink alcohol, keep within Australian guidelines. Alcohol can affect your blood glucose levels or medicines. While there is no safe level of drinking, the guidelines help you stay healthy and protect yourself and your family from alcohol harm. It is generally recommended to drink no more than 10 standard drinks per week and no more than 4 standard drinks on any one day. Talk to your health professional for personalised advice.
• Take medicines as prescribed: Blood pressure, cholesterol, glucose-lowering, and blood-thinning medicines may lower risk for some people. Speak with your health professional before stopping or changing medicines.
• Keep your annual cycle of care up to date: Regular checks can find changes early and help prevent complications.

When to get help

Call 000 immediately if you notice any stroke signs, even if they are mild or go away. Quick treatment can save brain tissue and reduce long-term effects, including permanent disability.

Book an appointment with your GP or diabetes care team if you are unsure about your blood pressure, cholesterol, blood glucose targets, medicines, smoking, activity, food choices, or your overall heart and stroke risk.

Key message

People living with diabetes have a higher risk of stroke, but many risk factors can be reduced. The most important steps are to know the F.A.S.T. signs, call 000 for any stroke symptoms, and work with your health team to manage blood pressure, cholesterol, blood glucose levels, smoking, physical activity, food choices, and regular health checks.

People living with diabetes are at risk of developing kidney disease, also known as diabetic nephropathy, if the small blood vessels in the kidneys become damaged from high blood glucose levels.

The role of the kidney is to filter the blood and pass waste products and excess fluid into the urine. When the kidney filters become damaged, there can be a build-up of waste products and fluid in the body. The most common cause of kidney disease is diabetes and .

Kidney disease is progressive and once it becomes severe, dialysis or a kidney transplant is required. If you have been told you have chronic kidney disease or diabetic nephropathy it is important that you make some dietary changes. Incorporating certain dietary changes may help reduce the amount of work your kidneys have to do and slow down the decline of the kidneys.

What should you eat if you have kidney disease?

Kidney disease has different stages which relate to how well the kidneys are working. There are different guidelines for different stages of kidney disease, and it is always best to work with an  to understand the best diet for you.

The following information contains������Ա��������advice for reducing stress on your kidneys and slowing down the decline.

Salt (sodium)

It is impossible to talk about kidney health without talking about salt. That is because when you eat too much salt, your body holds onto more fluid. This can lead to swelling in the feet, ankles, legs and hands, shortness of breath, and high blood pressure.

Eating less salt can help to reduce your blood pressure and create less work for the kidneys. The recommended daily intake of salt is��less than 2000mg per day��(which is a little less than one teaspoon). The average person eats almost twice this amount.

Often, it is assumed that salt mostly comes from the salt we add to our home-cooked meals, but this is not actually the case. Most of our salt comes from processed foods, with the main sources in a typical Australian diet coming from cereals, milk products, processed meats (such as ham, bacon and sausages), and snack foods. Other food products that also contain high amounts of salt are bread, cheese, takeaway foods, and off-the-shelf sauces and dressings.

Strategies to lower your salt intake

• Eat mostly fresh foods such as vegetables, fruit, unprocessed and unseasoned meats, fish, and poultry
• Limit your intake of packaged, processed foods
• Look for foods labelled as: salt free, very low salt, reduced salt, no added salt, unsalted, and lightly salted
• Select food products with��less sodium i.e. less than 400mg��sodium per 100g is a good choice, but less than 120mg per 100g is a better choice

Hot tip!

• Download the  on your smartphone
• Turn on the ‘Salt Switch’ filter

Scan barcodes and find easy product-swaps that are lower in salt.

Protein

We need protein in our diet to build muscle, repair tissue, fight infections, and stay well. However, when we eat more protein than our body needs, it is turned into urea and is removed by the kidneys.

Eating too much protein creates more work for the kidneys. Reducing protein intake has been shown to reduce stress on the kidneys.

What you can do

• Check your portion size of high protein foods such as chicken, beef, lamb, fish, tofu, and eggs
• Keep your protein portions to the size of your palm
• Fill only ¼ of your dinner plate with high-protein foods
• Have one or more meat-free meals per week
• Swap animal proteins for plant-based proteins such as kidney beans, chickpeas, tofu, and lentils

What about carbohydrates?

Having high blood glucose levels can make kidney disease worse. Whereas, good glycaemic control can slow the progression of kidney disease. A sign of good glycaemic control is an HbA1c of less than 7%.

The carbohydrate recommendations for people with kidney disease are no different from the advice for people living with diabetes. This includes:

• Eating  carbohydrates
• Limiting the intake of high-sugar foods
• Sticking to the����for carbohydrate-containing foods including dairy, fruit, and grains
• Selecting grain-based foods that are high in fibre
• Spreading carbohydrates out across the day
• Eating carbohydrates with a small serve of lean proteins and plenty of vegetables

Remember, if you are trying to portion-control your protein and carbohydrates because you have kidney disease and diabetes, it always helps to fill your plate with lots of vegetables or salad.

Potassium and phosphate

Potassium and phosphate are other micronutrients that are filtered by the kidneys. If kidney disease progresses, the kidneys may no longer be able to remove enough of the extra potassium and phosphate from your blood, and you may be instructed to limit your intake. This is only necessary if you are advised by your doctor and it would be best to do so under the supervision of a dietitian.

Plant-based diets for diabetes and kidney disease

Plant-based diets are becoming more popular and recognised for their health benefits for both diabetes and kidney disease. They usually contain small amounts of animal-products and minimal amounts of processed foods. An example of a plant-based diet is the��.

Some of the benefits of eating a plant-based diet for kidney disease are:

• Low intake of salt which reduces stress on the kidneys
• High intake of vegetables which keeps you feeling full
• Smaller portions of proteins and less production of urea and less workload for the kidneys
• Reduced acid-load in the body which can make kidney disease worse
• High intake of beneficial nutrients such as antioxidants and fibre

Key points

• Diabetic nephropathy is a type of kidney disease
• Kidney disease is made worse by high blood pressure and high blood glucose levels
• You can slow down the progression of kidney disease by:
  • Keeping blood glucose levels in target
  • Lowering or maintaining blood pressure in target range
• You can also look after your kidneys by reducing their workload
• This is achieved by:
  • Eating less than 2000mg salt per day
  • Sticking to the recommended portion-sizes of high protein foods
• Plant-based diets have health benefits for both diabetes and kidney disease
• If kidney disease progresses you may have to change your diet, this should be done with the advice of your healthcare team

Further information

•  – Nutrition and Kidney Failure Factsheets (available in 17 languages)
•  – Guidelines for people with chronic kidney disease who wish to eat Indigenous foods.
•  – Nutrition Education Material Online (NEMO)

��

By Charlotte Lentfer, APD

This article was originally published in 2022 and updated in 2026

What’s not to love about cheese? This nutrient-rich dairy favourite has been enjoyed across cultures for centuries and remains a staple in many diets. Yet despite its popularity, cheese has often been labelled as unhealthy due to its saturated fat content.

So, does cheese deserve its bad reputation? Not necessarily. When enjoyed in moderation, cheese can absolutely be part of a balanced diet, providing valuable nutrients such as protein, calcium, and vitamin B12. The key is choosing the right type and being mindful of portion sizes.

The nutritional value of cheese varies considerably depending on the variety, how it’s made and how much you eat. To help you make informed choices, we share our top eight cheesy choices.

Key factors that make a healthy cheese

• Minimally processed and made from simple ingredients such as milk, salt, enzymes, and cultures
• Low in additives, such as artificial colours, flavours, or preservatives
• Rich in nutrients including protein and calcium
• Lower saturated fat (or use small amounts)
• Lower sodium (salt) content

Quantity counts

Choosing a quality cheese does not mean we ignore the quantity. One serve of cheese is around 30g of a hard cheese such as cheddar or ½ cup (120g) of ricotta or cottage cheese.

Our dietitian’s top eight picks for healthier cheese

1. Cottage cheese

• Why it’s healthy: Low in fat and calories, high in protein
• Best for: Weight loss, muscle building
• Bonus: Good source of and

2. Ricotta

• Why it’s healthy: Made from whey, high in protein, calcium, and phosphorus. Low fat ricotta is very low in
• Best for: Bone health, digestion

3. Parmesan (small amounts)

• Why it’s healthy: Parmesan is aged and rich in calcium. It is very flavourful, so small amounts go far.
• Best for: Bone strength, digestion (due to probiotic content in aged varieties).

4. Feta (preferably sheep or goat milk)

• Why it’s healthy: Feta is higher in salt but lower in fat and calories than many other cheeses. Plus, it’s easier to digest
• Best for: Mediterranean style meals, lighter dishes

5. Mozzarella (fresh)

• Why it’s healthy: Lower in sodium and fat, mozzarella contains probiotics when fresh (e.g. in brine)
• Best for: Gut health, lower-calorie meals

6. Goats cheese (Chèvre)

• Why it’s healthy: Easier to digest than cow’s milk cheese, often lower in lactose and fat
• Best for: People with mild dairy sensitivities

7. Swiss cheese

• Why it’s healthy: Lower in sodium, high in calcium and vitamin B12
• Best for: Naturally lower in lactose, so ideal for people with lactose intolerance

8. Aged Cheddar cheese (small amount)

• Why it’s healthy: It has a strong flavour like parmesan so you use less. It is also low lactose and high calcium. The longer the cheddar is aged, the less lactose it contains
• Best for: Bone strength, people with lactose intolerance

Cheese can certainly have a place in a healthy, balanced diet. While all cheeses provide valuable nutrients such as protein and calcium, their nutritional profiles can vary significantly depending on the variety. In our analysis, fat content ranged from just 4.3g per 100g in cottage cheese to 33g per 100g in aged cheddar, while protein content ranged from 11.1g in ricotta to an impressive 38g in parmesan.

Sodium levels also varied considerably, from 54mg per 100g in Swiss cheese to 1,529mg per 100g in parmesan. This highlights the importance of looking at the nutritional profile and considering your individual health needs when making a choice. If you’re watching your saturated fat or salt intake, opting for lower-fat or lower-sodium varieties can be a simple way to enjoy cheese while supporting your overall health. Ultimately, the healthiest cheese is one that fits within a balanced eating pattern and is enjoyed in sensible portions.

Note: Because most natural cheeses are very low in carbohydrate, this comparison focuses on their protein and fat content, which vary more significantly between cheese types.

By Rebecca McPhee, Accredited Practising Dietitian

Bowel cancer is the fourth most common cancer affecting people in Australia. In positive news 99% of cases can be treated effectively when detected in the earliest stage. Unfortunately, fewer than 50% of cases are detected early.

In this article we look at factors that can increase the risk of bowel cancer, and what you can do to reduce your risk.

Seven risk factors you can change:

• Your level of physical activity
• Your weight and waist circumference
• Smoking
• Heavy alcohol use
• Red meat consumption
• Fibre consumption
• Calcium consumption

Six risk factors you can’t change:

• Your age (being 50 years or older)
• Having type 2 diabetes
• Your ethnic background
• A personal or family (a first degree relative) history of bowel polyps or bowel cancer
• Having an inflammatory bowel disease, for example ulcerative colitis or Crohn’s disease
• Having an inherited syndrome like Lynch syndrome, Peutz-Jeghers syndrome, or MYH-associated polyposis

How can you reduce your chances of developing bowel cancer?

1. Be physically active

Physical activity helps your food pass through the bowel faster to reduce the time potential carcinogens in the food are in contact with the bowel wall, it also helps to achieve a healthy weight and reduces insulin resistance. Thirty to 60 minutes of exercise a day is recommended.

2. Watch your weight

Being a healthy weight for your age, height, and ethnicity along with having a healthy waist circumference can reduce your risk too. Higher levels of body fat are associated with elevated insulin levels and chronic inflammation, which can stimulate cell growth and contribute to processes that increase the risk of bowel cancer. Your GP, diabetes educator, dietitian, and exercise physiologist can work out what weight and waistline is ideal for you. Your dietitian can help you make small changes to your eating to reduce your weight.

3. Stop smoking

The longer you smoke, the more you increase your risk of getting bowel cancer. Your GP can assess your nicotine dependence, discuss medications eg patches, gums, and explore your barriers to quitting. Or give a call on 137848.

4. Alcohol

Cut out alcohol entirely or reduce your daily alcohol use—the more you drink the greater your risk.

5. Limit red meat

Avoid large amounts of red meat. The recommends limiting consumption to no more than about three portions per week. The equivalent of between 350–500g cooked weight. It is also recommended to consume very little, if any, processed meat.

6. Add more fibre

Eat foods high in dietary fibre every day, including wholegrains, fruit, vegetables and legumes as the fibre, vitamins, bioactive compounds and antioxidants are protective for the bowel.

7. Keep up the calcium

Eat foods containing calcium such as dairy products or supplements. Check with your doctor before taking calcium supplements.

Bowel cancer symptom checker

If you have one of these symptoms for more than two weeks than you should see your GP:

• Blood in the stool or rectal bleeding
• Abdominal pain or swelling
• A change in bowel habits that is recent and persistent
• Pain or a lump in the anus or rectum
• Unexplained anaemia (low red blood cell count)
• A feeling that the bowel has not emptied completely after a bowel motion.

When should you start tests to diagnose bowel cancer?

Some people don’t get any signs or symptoms of bowel cancer which is why screening tests have been developed. You should start bowel cancer screening tests:

1. If you are 50 years of age
2. If you are 45 years of age with a relative with bowel cancer at 55 years or older

Talk with your GP as to how often you should have a screening test done as risk factors are considered. A faecal immunochemical test (FIT) is recommended for those with type 2 diabetes every one to two years. Call the helpline on 1800 727 336 for more information on how to order this FIT test if you do not receive one in the mail once you turn 50.

This article was originally published on 4 May 2022

Long gone are the days of receiving milk fresh from the cow delivered in a glass bottle to your door. Now, there’s a whole aisle of choices from cow’s milk to soy, almond, oat, and more. But with so many options, how do you know which one is best for you? 

Milk and other dairy products are an important source of highly absorbable and readily available calcium. It is also packed with other nutrients that your body needs including protein, iodine, vitamin A, vitamin D, riboflavin, B12, and zinc which are important for good health. Milk is also a source of healthy, low-GI carbohydrates that are important for energy. 

With so many non-dairy alternatives available now it is easier than ever for people with allergies, intolerances, or following a vegan diet to find a substitute. Some people also choose milk alternatives due to taste preferences or the perceived health benefits. However, it’s important to know that milk alternatives differ in the nutrition they provide and, despite what you might’ve heard, . It might coat your throat and feel that way, but there’s no scientific evidence behind this claim. 

So how do you know which type of milk is the right choice for you? 

Full fat milk 

Full fat milk contains roughly 4% fat, which makes it an ideal choice for children under the age of two years who require the extra energy and kilojoules for growth and development. Full fat milk is also generally recommended for those struggling to gain weight or at risk of malnutrition. 

Low fat or skim milk 

Low fat milks contain roughly 1% fat, while skim milk is as low as 0.01% fat. For most of the population low fat or skim milk is recommended in order to reduce saturated fat and kilojoule intake. Some people don’t like the more watery feel of a skim milk, so reduced or low fat milk is a good compromise.  

Lactose free 

Lactose free milk is a great option for people who experience lactose intolerance or an inability to digest the naturally occurring sugar in milk. The milk is treated with the addition of an enzyme that pre-digests the lactose, meaning it can be tolerated by those with lactose intolerance. Although lactose is the naturally occurring sugar in milk, this doesn’t make any difference to the sugar content of milk. The sugar is simply broken down, not removed. 

A2 milk 

Milk is naturally comprised of two different proteins, a mix of A1 and A2 proteins. However we now have available milks that only contain the A2 type of protein due to special selection of the cows producing the milk. While lots of health claims are made about A2 milk, currently there is a lack of good quality evidence to suggest it is better than milk containing a mix of both proteins. However, some people with some intolerance to milk report that they experience less digestive discomfort with A2 milk.  

Soy milk  

Soy milk is free of lactose and milk protein, making it a great alternative for those who can’t or choose not to have dairy. It is the closest of the alternatives to cow’s milk in terms of protein and carbohydrate content, but it is naturally low in calcium. If choosing soy milk look for a calcium fortified variety that contains at least 100mg/100ml. 

Goat’s milk

Goat milk is a highly nutritious, nutrient-dense, alternative to cow’s milk. It is often found to be easier to digest due to smaller fat globules and lower lactose levels. Goat’s milk is also rich in calcium, phosphorus, magnesium, and potassium, promoting bone health and providing antimicrobial properties.

Almond milk and other nut milks 

Low in both protein and carbohydrate, almond milk and other nut milks including macadamia contain a very small proportion of nuts and are mostly water. Like soy milk they are naturally low in calcium, and it is important to choose a calcium fortified variety. Many options also have added sugar, so look for a no added sugar version if you use nut milk. While they can be a low carbohydrate and kilojoule option for those following a low carb diet, they don’t offer as much from a nutritional perspective as cow’s milk or soy. 

Oat milk and rice milk 

Made from grains, oat milk and rice milk are generally low in protein and high in carbohydrate. Because they lack the fibre and nutrition of consuming the wholegrain, they may not make the best choice for people with diabetes. If you prefer the taste keep portion sizes small and like all non-dairy milks be sure to choose a calcium fortified variety. 

Coconut milk 

Traditionally, coconut milk comes in a can and is used for desserts and savoury dishes such as curries. However, coconut milk is now available to drink as a beverage and will be found with other plant milks. Coconut milk from a can is higher in naturally occurring saturated fat and should be saved for adding flavour to special dishes, rather than as an everyday milk alternative. While the drinkable variety is lower in saturated fat and can be used as a milk alternative, it is also important to note that it is lower in calcium and protein, as with other plant milks.  

The bottom line is that for most people without special dietary needs, reduced fat cow’s milk is likely to be the best choice. Alternative milks can add variety and interest to your diet, but should be chosen carefully to maximise nutrients and minimise added sugars. 

Rebecca McPhee, Accredited Pratcising Dietitian

Are nuts good for you? How many should you eat a day? Are some nuts better than others? Accredited Practising Dietitian, Kay Chiam, answers some of the most common questions about this nutrient-packed snack. 

Small but��mighty��

Nuts have the reputation of being a healthy food option and continues to confirm their role in promoting good health. They are rich in heart-healthy fats, plant-based protein, fibre, and essential vitamins and minerals. Nuts are a simple yet effective addition to a well-balanced diet. Whether you are sprinkling pine nuts over a salad or snacking on walnuts, these tiny foods deliver big benefits.  

Are��nuts��good for��you?��

Absolutely. Nuts contain unsaturated fats, which help reduce LDL (bad) cholesterol and lower the risk of cardiovascular disease. They are also rich in antioxidants such as selenium and vitamin E, which help reduce oxidative stress and inflammation.  has shown that regular nut consumption is linked to a lower risk of cardiovascular disease, cancer-related deaths, and overall mortality. 

How��much��should��you��eat?��

The recommend eating one 30g serving of nuts, roughly a small handful, regularly as part of the protein foods group. This portion provides a balanced mix of healthy fats, protein, and fibre without excessive calorie intake. 

What does 30g of nuts look like?��

• 20 almonds or hazelnuts  

• 10 whole walnuts  

• 15 cashews, macadamias, or pecans  

• 4 chestnuts 

• 30 pistachio kernels  

• 2 tablespoons pine nuts 

Are��some��nuts��better��than��others?��

Each nut variety provides unique nutritional benefits: 

• Almonds are rich in calcium and vitamin E, which support bone and skin health 

• Walnuts are high in omega-3 fatty acids, supporting brain and heart function 

• Brazil nuts provide selenium, which is an important mineral for immune and thyroid health. Just one Brazil nut per day provides the recommended daily intake (RDI) of selenium for men and women. 

• Cashews contain iron and zinc, supporting immune function and energy level 

• Pistachios are rich in antioxidants (lutein and zeaxanthin), which promote eye health 

• Macadamias offer monounsaturated fats, which help in reducing inflammation 

• Hazelnuts are loaded with folate and vitamin E that promote cardiovascular and cognitive health  

Instead of focusing on one “best” nut, the key is to aim for variety. A good mix of different types of nuts can ensure a broader intake of nutrients and keep your meals or snacks interesting.  

Tips for��including��nuts in��your��diet����

• Choose raw or dry-roasted nuts to avoid nuts that are high in added salt, sugar, or oil (e.g. fried) 

• Nuts are energy dense so stick to the recommended 30g per day

Add nuts by:

• tossing them into salads or stir-fried vegetables 

• blending them into smoothies 

• spreading nut butters onto toast/crackers 

• using them as a crunchy topping for yoghurt and breakfast cereals.  

Recipe suggestion Lower carb granola

A handful of health��

Nuts are a versatile, nutrient-rich food that can easily fit into any lifestyle. Whether you’re aiming to improve heart health, manage weight, or simply enjoy a satisfying snack, a daily handful of nuts can make a meaningful difference. 

It’s no secret that eating foods that are high in unhealthy fats, salt and sugar may be harmful to our health. It can also increase the risk for some chronic conditions such as . The latest research shows that regularly eating ultra-processed food could increase your risk of developing type 2 diabetes by 53% ^(1-4).

The  recommend limiting intakes of foods containing saturated fat, added salt, and added sugars (e.g., chips, lollies, chocolate, pizza, soft drinks, and alcohol) to “only sometimes and in small amounts”. The most recent  found Australians consumed over a third (35%) of their total energy (kilojoules) intake from “sometimes” foods, most of which are ultra-processed.

For people living with diabetes, navigating this food environment can be especially challenging. The cost of living with diabetes is already high, and no one should be further burdened by the rising cost of good healthcare. The good news is that small, realistic changes to your eating habits can make a meaningful difference to your health without increasing your food budget, and there are simple ways to get started.

So, what exactly are ultra-processed foods, and how can we reduce our intake?

What are ultra-processed foods and how are they categorised?

Not all processed foods are harmful to health. Instead, they sit on a continuum from unprocessed/minimally processed to ultra-processed.

The art of processing foods is not new. Humans have been doing it for centuries. From cooking raw flesh over open fires to grinding wheat to make flour. Even bottling and preserving fruits and vegetables are forms of food processing.

The process of adding salt and sugar or heating and grinding foods helps extend shelf life. It also makes the food more nutritious and safer to eat. However, in recent times, food processing has taken on a new form. New technology has been created which combines foods with cheap, nutrient-poor ingredients such as additives, flavours, and colours. Such innovation results in highly edible, attractive, and convenient ultra-processed foods. The term “ultra-processed foods” (UPFs) was coined by researcher Dr Carlos Monteiro over a decade ago, when he developed the slightly controversial ¹. Four studies using the NOVA classification system showed that the risk of developing type 2 diabetes could increase by 53% if ultra-processed foods were regularly consumed^(1-4). The NOVA classification system groups foods into four categories based on the degree of processing. The four groups are outlined below:

#1 Unprocessed or minimally processed foods

This includes foods that have been frozen, washed, or pasteurised. Food examples include washed and bagged salads, frozen fruit, and plain milk

#2 Processed culinary ingredients

Such as pressing, grinding, or milling of foods. Examples of food include oils, seeds, nuts, and sugar.

#3 Processed foods

These are foods from either of the first two groups with the addition of salt, sugar, or fat. Food examples include canned fish, some types of bread, and cheeses.

#4 Ultra-processed foods

These foods have undergone extensive processing and include chemicals such as artificial sweeteners, colours, and flavours. They are usually ready-to-eat and don’t need much preparation, such as soft drinks, cakes, biscuits, ice creams, chips and frozen meals including pizzas, pasta dishes, sausage rolls, nuggets, and pies.

Why does processing matter?

One key difference is how processing affects the structure of food. For example, whole grains like oats or brown rice contain a protective outer layer (bran), which provides fibre and helps keep the glycaemic index (GI) lower. When grains are heavily milled or refined—as in instant porridge sachets or quick-cook white rice—this structure is broken down. This results in faster digestion, higher blood glucose spikes, and reduced satiety.

How does processed food affect diabetes?

High intakes of ultra-processed foods have been linked to several factors that may affect diabetes management. This includes consuming more energy (kilojoules or calories) and larger quantities of high-glycaemic index (GI) foods.

A  found that for every 10% increase in energy per day eaten from ultra-processed foods, there was a 15% increase in the risk of developing type 2 diabetes.

If you already have diabetes, excess energy intake can result in an increased waistline and higher insulin resistance. This may mean an increase in medications. It may also increase the risk of long-term diabetes-related complications.

Blood glucose levels

Many ultra-processed foods are low in fibre and high in added sugars. This means they are rapidly digested, raising blood glucose levels quickly. These types of foods have a high glycemic index (GI), which is known to spike blood glucose levels. In contrast, whole or minimally processed foods, particularly those rich in fibre and protein, are more filling (increase satiety) and help stabilise blood glucose levels.

Making healthier food choices doesn’t have to be overwhelming; even small, achievable changes can support better blood glucose management, and there are practical steps you can take today.

A balanced approach: what to eat more of

Rather than focusing only on cutting out ultra-processed foods, a more practical and positive approach is to add more whole, nutrient-dense foods to your diet.

Aim to include more:

• Vegetables and fruit
• Wholegrains (e.g. oats, brown rice, wholegrain bread)
• Legumes (beans, lentils, chickpeas)
• Dairy or alternatives
• Lean protein sources (meat, eggs, poultry, fish, tofu)

Foods that are higher in protein and fibre can help you feel fuller for longer, which may naturally reduce the need for convenience foods and frequent snacking.

Tips to reduce your consumption of ultra-processed foods

1. Reduce temptation and availability 

Out of sight, out of mind! Avoid stocking ultra-processed foods such as cakes, chips, or biscuits in your pantry. Try grocery shopping online, so you are less likely to be tempted by treats and impulse buys. If you go in-store to shop, keep to the outer edges of the supermarket as much as possible, where you will find more fresh foods. The inner aisles of the supermarket are where you will find ultra-processed foods. It is also a good idea to avoid shopping when hungry. This will reduce the temptation of buying treat foods that even appear at the checkout.

2. Be prepared and plan meals

Set aside 20 to 30 minutes on your weekend to plan your meals and shopping list for the week. Taking time to plan your meals will save you money and reduce the number of trips to the supermarket. It will also decrease the likelihood of reaching for ultra-processed ready meals when you get to that ‘5pm panic’.

If you’re stuck for meal ideas, look at the  fact sheet. It is full of breakfast, lunch, dinner, and snack options. If you’re stuck for recipe ideas, look at the great selection of recipes from â��ֱ��.

3. Save time by doubling the recipe

This will cut down the number of times you have to prepare meals during the busy week. Healthy lasagnes, casseroles, and soups make easy, nutritious meals. They are also easy to double quantities and freeze leftovers for another meal.

4. Choose wholegrains where possible

Choose grainy products, such as bread and crackers, instead of wholemeal or white varieties. You can check the of carbohydrate-containing foods using the on the ’s website, allowing you to find alternatives for your carb intake. 

5. Get savvy with food labels

Food manufacturers are not required to label their food as ultra-processed, but they must list the ingredients used to make that food. Look at the ingredients list to work out whether a product is ultra-processed. Ultra-processed foods usually have five or more ingredients, many of which are not found in a normal kitchen. Examples include monosodium glutamate, soy lecithin, or inverted syrup, just to name a few. Read  for more information.

For more tips about eating well, be sure to check out our Healthy Living section.

Take the next step toward a healthier you

If you’re looking to reduce your intake of ultra-processed foods or want support in making healthier everyday choices, you don’t have to do it alone. Small changes make a meaningful difference, and having the right guidance can help you stay on track.

1800PREVENT (1800 773 8368) is your free, national type 2 diabetes prevention information service, connecting you with trusted support that’s right for you. We’ll help link you to online resources, prevention programs, health coaching, or other local services that can support your health journey. 

Take home messages

• There are four types of processed food categories according to the NOVA classification system. These include minimally/unprocessed, processed culinary, processed, and ultra-processed.
• Research has shown that regularly eating ultra-processed food could increase your risk of developing type 2 diabetes by 53%^(1-4).
• The art of food processing has been around for centuries. It extends shelf life and makes food safer and more nutritious.
• Australians are consuming too many ultra-processed foods in their diets.
• Reducing consumption of ultra-processed foods can lead to better blood glucose management and reduced risk of diabetes-related complications.
• Eat a diet comprised of mostly minimally processed, whole foods such as fresh fruit and vegetables, fresh meat, poultry, eggs, and seafood, and low-GI wholegrains.
• Consider ultra-processed foods as ‘sometimes’ foods, only to be eaten in small amounts, and in moderation.
• There are several helpful resources to help you reduce your ultra-processed food intake listed below.

Where can I get more information?

• Become a FREE member of Diabetes YOUnited. You will be provided with regular news and updates, evidence-based, practical information from health professionals, and support every step of the way.

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References

1. Levy RB, Rauber F, Chang K, Louzada M, Monteiro CA, Millett C, et al. Ultra-processed food consumption and type 2 diabetes incidence: A prospective cohort study. Clin Nutr. 2021;40(5):3608-14.
2. Llavero-Valero M, Escalada-San Martin J, Martinez-Gonzalez MA, Basterra-Gortari FJ, de la Fuente-Arrillaga C, Bes-Rastrollo M. Ultra-processed foods and type-2 diabetes risk in the SUN project: A prospective cohort study. Clin Nutr. 2021;40(5):2817-24.
3. Srour B, Fezeu LK, Kesse-Guyot E, Alles B, Debras C, Druesne-Pecollo N, et al. Ultraprocessed Food Consumption and Risk of Type 2 Diabetes Among Participants of the NutriNet-Sante Prospective Cohort. JAMA Intern Med. 2020;180(2):283-91.
4. Delpino FM, Figueiredo LM, Bielemann RM, da Silva BGC, Dos Santos FS, Mintem GC, et al. Ultra-processed food and risk of type 2 diabetes: a systematic review and meta-analysis of longitudinal studies. Int J Epidemiol. 2022;51(4):1120-41.
5. Moradi S, Hojjati Kermani MA, Bagheri R, Mohammadi H, Jayedi A, Lane MM, et al. Ultra-Processed Food Consumption and Adult Diabetes Risk: A Systematic Review and Dose-Response Meta-Analysis. Nutrients. 2021;13(12).
6. Machado PP, Steele EM, Levy RB, Sui Z, Rangan A, Woods J, et al. Ultra-processed foods and recommended intake levels of nutrients linked to non-communicable diseases in Australia: evidence from a nationally representative cross-sectional study. BMJ Open. 2019;9(8):e029544.

Notes

¹While widely used in research, it’s worth noting that the NOVA system has some limitations, as it classifies foods based on processing rather than nutritional value alone. For this reason, it’s helpful to focus not just on processing, but also on nutrient density—that is, how much fibre, protein, vitamins, and minerals a food provides.

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By Rebecca McPhee, Accredited Practising Dietitian, and Libby Evans, MSc Human Nutrition

This article has been reviewed by â��ֱ�� Health Professional Advisory Council (HPAC)

This blog was originally published 3 September 2022.

If you live with diabetes, chances are you’ve heard it before:

“Should you be eating that?”
“Are you allowed cake?”
“I thought people with diabetes can’t have sugar?”

These comments often come up at the worst possible times—birthday parties, Christmas lunch, Easter gatherings, or when you’re simply trying to enjoy a meal out. While usually well-meaning, they can feel intrusive, judgmental, and frankly exhausting.

If you are nodding your head, you are not alone. Diabetes stigma is still very real and is an important topic for discussion.

The problem with “food policing”

As you know, diabetes management is complex, individual, and influenced by many factors—medication, other medical conditions, activity, stress, timing, and overall eating patterns.

Yet people often reduce it to a single moment:
– one slice of cake
– one dessert
– one meal

This kind of “food policing”:

• Oversimplifies diabetes
• Reinforces outdated myths
• Can create shame or guilt around food
• Undermines a person’s autonomy and lived experience

The reality? People with diabetes can include a wide variety of foods in their diet. What matters most is the overall pattern, not one occasion.

Special occasions are part of life

Food is more than fuel—it’s connection, culture, and celebration.

Whether it’s:

• Christmas dinner with all the trimmings
• Birthday cake
• Easter chocolate
• A meal out with friends

These moments matter. Managing diabetes doesn’t mean missing out, it means making informed, flexible choices that work for you.

What to do when someone comments?

Having a few go-to responses can make these situations easier. The goal isn’t to argue, it’s to set boundaries, educate (if you want to), or simply move on.

Calm and confident

• “I’ve got it under control, thanks”
• “I work this into my plan”
• “I know how this affects me”

 Light but firm

• “If I had a dollar for every time I heard that…”
• “Good thing you’re not my dietitian!”
• “I can assure you, I’ve done this before”

Educational (if you feel like it)

• “People with diabetes can eat all kinds of foods, it’s about balance”
• “It’s not just about sugar; there’s a lot more to it”
• “One food doesn’t define my health”

Boundary-setting

• “I’d rather not talk about my food choices”
• “I appreciate your concern, but I’ve got this”

And sometimes, the best response is no response at all.

The bigger picture: tackling stigma

Comments like “should you be eating that?” might seem small, but over time they contribute to:

• Feeling judged or watched
• Anxiety around eating in public
• Misunderstanding of diabetes in the wider community

Reducing stigma starts with awareness:

• Diabetes is not caused by a single food
• Management looks different for everyone
• People living with diabetes are the experts in their own care

Remember:

You don’t need to justify your food choices.
You don’t need permission to enjoy a celebration.
And you don’t need to carry the weight of other people’s misunderstandings.

By Rebecca McPhee, Accredited Practising Dietitian