The first six months of a diabetes diagnosis can be overwhelming. Journalist ARA JANSEN found one of the best ways to calm herself was through her local library.
One of the first things I did after being told I had type 2 diabetes was to learn and gather information from others. While I follow none of these books slavishly, I takes the most valuable and useful parts from each to improve my life and give it more joy – and I’ve learned a lot about cooking. Here are twelve books that helped me through my diagnosis.
1. Atomic Habits
One of the best books on habits ever and one of my top three self-help books. The tip on habit stacking, where you add a new habit, such as daily medication, to your existing routine, is hugely useful when having to integrate a lot of new things into your life at once.
Atomic Habits: Tiny Changes, Remarkable Results by James Clear
2. Diabetes: The Complete Collection – Australian Women’s Weekly
When I first got my diagnosis, I thought I’d be relegated to eating mung beans and sprouts forever. This telephone-book sized cookbook of more than 150 recipes showed me all the wonderful things I can still eat. Plus, there are some great photos of snacks and portions.
Diabetes: The Complete Collection – Australian Womens’ Weekly
3. The Art of Longevity
There are a lot of books like this, but this one found me at the right time. It’s a holistic guide to improving your life quality through practical daily habits, movement, sleep, nutrition and breathing techniques. I like the focus on daily actionable activities and creating a solid foundation to work from.
The Art of Longevity by Rod Perez
4. Seriously Good Salads
As a novice cook, salads are my go-to. While I tend to throw anything in the fridge into mine, this book gives me new flavours and ingredients to explore. I don’t always make the salad as she suggests but I definitely steal ideas – who knew you could hasselback a carrot?
5. Dressings – Over 200 Recipes for the Perfect Salads, Marinades, Sauces and Dips
Dressings and sauces are now a bigger part of my meals than I expected. I have a couple of go-to vinaigrettes that I use on my lunch salads, but for dinner you don’t always want undressed cooked veg. Mind you, they taste so much better when your taste buds shift after giving up processed sugar and junk food. Many of my dressings use Greek yoghurt as a base, loaded with herbs and spices. This book has more than 200 dressings, marinades, sauces and dips to explore and tweak to suit.
Dressings: Over 200 Recipes for the Perfect Salads, Marinades, Sauces and Dips.
6. Be Useful: Seven Tools for Life – Arnold Schwarzenegger
An odd choice perhaps, but I find Arnie inspiring. The Terminator is great when you need a bit of a kick in the pants. Managing diabetes is a sizable and ongoing life job, so some cheering goes a long way, along with reminders to be useful and kind, and remember to live life while you’re managing your blood glucose.
Be Useful – Seven Tools for Life by Arnold Schwarzenegger
7. Easy 100 – The CSIRO Low-carb Diet
While I don’t follow the diet points plan in this book, what I like most is that the photos show you what a whole plate looks like, rather than just the protein part, which is what most recipe books are based around.
8. The Diabetes Weight-Loss Plan
For some, seriously cutting down or getting rid of white carbs such as bread, pasta, rice might be a future move or a step too far. For me it has become a question of what my body processes more easily, while also keeping my blood glucose levels in mind. This cookbook has useful information up front as well as solid low-carb recipes, including bread and pizza bases. The author’s husband is an Italian chef with type 2 diabetes who lost four stone and is now in remission.
The Diabetes Weight-Loss Plan by Katie Caldesi.
9. The Science of Spice: Understand Flavour Connections and Revolutionise Your Cooking
I’m still learning how to use herbs and spices to give a greater depth to my cooking – hence this choice. My basic go-to list is basil, coriander, garlic, dill, mixed Italian herbs, Moroccan seasoning, cumin, cinnamon, avocado smash, harissa, pepper and sometimes salt. I use a mix of fresh and dried herbs and generously throw them into everything.
10. The Glucose Goddess Method
The most valuable thing I’ve learnt from this biochemist is her idea about eating your greens first. Lots of cultures do this naturally by eating veggies or a salad before meals. Her theory is that it provides a crash pad for the rest of your meal, especially the carbs, helping prevent huge blood glucose spikes. She also suggests something sweet as dessert instead of a snack and recommends moving for 10 minutes after eating.
The Glucose Goddess Method by Jessie Inchauspé.
11. The Plantpower Way
I now take every opportunity to get those recommended 30 different types of food onto my plate each week. I like colour and variety in all my meals. This lifestyle and cookbook remind me there are many alternatives to pasta and meat. It prompts me to be bold, try something new and not get stuck in old ways of thinking.
The Plantpower Way by Rich Roll and Julie Piatt.
12. Make Change That Lasts and Feel Great Lose Weight
I like both these books and couldn’t choose between the two. This doctor is all about making sincere change that lasts and being conscious, mindful in our choices and intentional about how we use our time. His ideas are simple to follow and don’t require expensive gear.
Make Change That Lasts by Dr Rangan Chatterjee
Feel Great, Lose Weight by Dr Rangan Chatterjee
Most, if not all, these books should all be available from your local library or available for your library to request for you.
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