An information campaign by NSW Health is encouraging people from South Asian backgrounds to make small but lasting changes to reduce their risk of type 2 diabetes, as new data continues to show higher incidence rates in this group compared to the general population.
The campaign, produced by the South Eastern Sydney Local Health District, focuses on practical dietary advice and achievable lifestyle changes aimed at preventing long-term complications. It highlights the importance of choosing foods that help regulate blood sugar levels, increasing daily activity, and staying connected with healthcare professionals.
While type 2 diabetes affects people from all walks of life, research consistently shows that those with South Asian heritage are more vulnerable due to a mix of genetic, lifestyle, and dietary factors. This includes people from Indian, Pakistani, Bangladeshi, Sri Lankan, and Nepali backgrounds. Often, diabetes in these communities presents at a younger age and at lower body mass indexes than in the wider population.
The campaign materials simplify medical jargon and offer relatable tips grounded in everyday habits. Among the recommendations: swapping white rice for basmati or whole grain options, eating smaller portions of traditional sweets such as jalebi and kheer, and incorporating lentils, vegetables, and water into daily meals. It also suggests spreading physical activity throughout the day, like walking after meals or taking the stairs instead of the lift.
Rather than preach drastic change, the initiative promotes manageable goals—start with one habit, stick with it, then build from there. It places special emphasis on family involvement and community support, encouraging people to get active with friends or dance to music they enjoy. For many in South Asian households, this approach speaks to the realities of shared meals and family routines.
The campaign also urges people with a family history of diabetes to get screened early. A call to action appears at the end of the flyer: speak to a health professional or contact the free Get Healthy Service for advice in English or with the help of interpreters. The service offers confidential phone and online coaching from trained professionals.
While the overall tone is friendly and supportive, the message is clear. Left unchecked, high blood sugar levels can lead to heart disease, eye problems, nerve damage, and other complications. The explanation is simple: carbohydrate-rich foods are broken down into glucose, which the body needs for energy. Insulin moves glucose into the muscles, but in people with type 2 diabetes, this process is disrupted. Over time, sugar builds up in the blood, putting extra pressure on the body.
The resource also demystifies food labels, identifying ghee, butter, and fried foods as high in saturated fat, which make it harder for the body to use insulin effectively. By contrast, fruit is framed as a good carbohydrate source, thanks to its fibre content—just don’t overdo it. The recommendation is two serves a day, with one serve being one banana, an apple, or half a cup of grapes.
The NSW campaign is timely. Diabetes Australia estimates around 1.3 million Australians live with type 2 diabetes, and thousands more remain undiagnosed. Among migrant communities, under-diagnosis is a common concern, due in part to language barriers and stigma. By focusing on plain language and culturally relevant dietary habits, this initiative aims to bridge that gap.
It avoids blame and instead empowers people to understand how daily routines, like late-night snacking or sugary drinks, can be gently shifted. Avoiding meals two to three hours before bed, eating regularly throughout the day, and staying hydrated are all easy wins.
The Get Healthy Service can be reached via 1300 806 258, and translation support is available by calling the Translating and Interpreting Service on 131 450.
With diabetes risk rising quietly in many homes, the campaign reminds South Asian Australians that change doesn’t have to mean overhaul. Sometimes, it’s as simple as starting with one new habit—and sticking with it.
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