6 Diabetes Myths Debunked

Today I am setting the record straight on 6 common diabetes myths.

There is so much misinformation about diabetes and nutrition. It’s hard to tell fact from fiction.

Here are 6 Diabetes Myths Debunked

1. When you have diabetes you have to be on a special diet. Eating healthy for diabetes is simply healthy eating. There are no special foods you have to eat and nothing you have to completely avoid. It is even okay to eat sweets occasionally. For healthy eating guidelines that are based on scientific evidence, go to Choosemyplate.

When you have diabetes (and when you don’t), it is best to eat breakfast within an hour of awakening and take time out for lunch and dinner. Snacks between meals are optional. There is no one meal pattern that works for everyone, but eating just once or twice a day never works.

2. You shouldn’t eat anything white. In addition to potatoes, bread, pasta and rice, people have avoided cauliflower or onions because they are white. There is no evidence these foods are unhealthy. It is true, however, that whole grains are less processed and contain more nutrients and it is recommended that at least half of your grains be whole grain.

Also true, some foods break down to glucose quicker than others, but studies show that the slower foods do not improve overall glucose control.

3. Since carbohydrate makes your sugar go up, you should not eat it. Healthy carbohydrate containing foods are grains, starchy vegetables (any color potato, peas, beans, lentils, and corn), low-fat and fat free dairy, and fruits.These foods are part of a heart-healthy diet that also lowers blood pressure and provides fiber, calcium, potassium, magnesium, and vitamin D. These foods are important as most people with diabetes also have cardiovascular disease and hypertension.

Carbohydrate does break down to glucose (also known as blood sugar), the body’s preferred energy source. People with diabetes have bodies that do not produce enough insulin to naturally regulate glucose levels. Thus, when glucose moves into the blood stream it can cause blood sugar elevations. Having moderate amounts of carbohydrate spaced out throughout the day is the best way to get the healthy food and fuel the body requires while preventing blood sugar (glucose levels) from getting too high.

4. Carbohydrate counting means looking at “carb” amounts and trying to eat the least amount possible. Carbohydrate counting is one method of spreading the carbohydrate out throughout the day. With this method, you aim to get a consistent amount of carbohydrate at each meal or snack as a way of managing blood sugar while fueling the body with necessary nutrition.

There is no magic number of grams that is right for everyone and working with a registered dietitian who specializes in diabetes can help you find the right plan for you. People who take meal-time insulin sometime change their insulin dose based on the amount of carbohydrate they are preparing to eat instead of eating a consistent amount for each meal. Eliminating carbohydrate completely is never a healthy choice.

5. If your blood sugars are high, you ate something wrong. This is the first thing most people think of when they see high sugar levels. Yes, if you eat a large meal or drink sugar sweetened beverages your glucose will likely be high because of the amount of carbohydrate you consumed. However, blood sugars can also be high simply because you have diabetes and your body does not naturally manufacture enough insulin.

Stress may also elevate blood sugars (independent of anything you eat!) so try to take time to relax everyday. It’s not always about the food.

6. If you need insulin it means you’ve “failed” in addressing your problem through diet and exercise alone. You’re a “bad diabetic”. Diabetes is a progressive disease and the longer you have it, the less insulin you make. If you live long enough, you will eventually not make enough of your own insulin.

Taking insulin is an excellent way to maintain your glucose at a safe level so you reduce your risk of complications and maintain your energy level. To get the most out of your insulin include regular physical activity (to include muscle-building exercises), because it helps your body to use insulin more efficiently.

If your lifestyle and current medications are not enough to regulate your glucose levels, insulin is a healthy choice. Remember needing insulin is not your fault.

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