Diabetes can be a confusing disease as there is a lot of misinformation that circulates about it. Google searches can pull up information from non-reliable sources, family members and friends may tell you what they have heard about it that may not be true or you may even see products that are sold stating they can cure diabetes. The best approach to learning and managing diabetes is being able to separate the facts from the myths. It’s also important to work with your healthcare team to clarify any diabetes related information.
Myths vs Facts
Myth #1: People with diabetes should not eat fruit because it contains too much sugar
The truth is that fruit does contain natural sugar or carbohydrates, but it can certainly fit into a healthy meal plan when you have diabetes. Fruit is a natural whole food that is high in fiber. Fruits also contain a variety of vitamins and nutrients that our bodies need.
Portion size is important when eating fruit. Examples of one carbohydrate serving of fruit:
- A small apple
- 15 grapes
- ¾ cup blueberries
- If the fruit is larger, like a banana, the serving would be ½ of the banana (approximately 4 inches)
Check out this guide on including fruit in your meal plan.
Myth #2: People with diabetes need to eat special food or “diabetic food”
The truth is a healthy meal plan for people with diabetes is generally the same as healthy eating for anyone. People with diabetes can eat most foods within appropriate portion sizes and moderation. When grocery shopping, you may find foods labeled specifically for diabetes, but there is no need for special diet foods. Companies often try to market products as “diet foods” to sell them but often these foods are processed. They often contain artificial ingredients which still need to be consumed in moderate portions. In general, a healthy eating plan for diabetes will include lots of non-starchy vegetables, limited added sugars, whole grains instead of refined grains and prioritize whole foods over highly processed foods when possible.
Myth #3: Only people who are overweight will get type 2 diabetes
The truth is being overweight is a risk factor for developing diabetes but other risk factors such as how much physical activity you get, family history, ethnicity, and age also play a role. Many people who are a normal weight will also develop type 2 diabetes. Whether you are overweight or an ideal weight, you still want to eat a healthy diet and include daily activity in your lifestyle to help prevent diabetes.
Myth #4: People who have diabetes need to avoid carbohydrates
The truth is that carbohydrates can be a part of a healthy diet for someone with diabetes. Carbohydrates can raise blood sugar and when eaten in large quantities they may raise blood sugar to levels that can cause complications. Including the right amount of carbohydrates, protein, fiber, and fat in a meal can help with keeping blood sugar levels within an adequate range. Limiting carbohydrate foods that are made up of mostly added sugar is ideal but even sweets and desserts can be eaten in moderation. Save those added sugar treats for special occasions and focus on healthy carbohydrates for your day-to-day meals.
Myth #5: Having to take insulin for your diabetes means you have failed.
The truth is many people who are diagnosed with type 2 diabetes will eventually need medication like insulin to manage their blood sugar levels. When first diagnosed, many people with type 2 diabetes can keep their blood sugar at a desired level with a combination of healthy eating, physical activity, and taking oral medications. However, diabetes is a progressive disease and your pancreas, which produces insulin, may not produce enough on its own. This reduced production of insulin starts to cause a rise in blood sugar levels. Taking insulin may be needed to keep blood sugar levels within a desired range, but you have not failed if this happens! You are doing what is best for your body. Keeping blood sugar under control is essential in preventing complications that can arise from diabetes.
Beware of Misinformation
Myths often arise due to misinformation that is spread. Be aware of these common things that may indicate you are not getting all the facts:
- Foods being listed as “bad” and “good” food for diabetes. Most foods can fit into your meal plan. The focus is more about portion control and healthy choices most of the time.
- A product promises to cure diabetes. There is no cure so claims like these are false. Diabetes can be controlled through diet, exercise, and medication.
- Reading articles on unknown websites. Be sure when searching diabetes topics on the internet to go to reliable sources such as the American Diabetes Association diabetes.org
Remember to talk to your healthcare team about your diabetes and how to best manage it. If you are unsure about something you have heard or have been told about the disease, discuss it with your team to be sure you are on the right path to keeping your diabetes under control.