Diabetes Nutrition Myths

As a Registered Dietitian Nutritionist who specializes in diabetes, I often hear :

“I know what I’m supposed to do, but I just don’t do it.” I then discover people think that what they are “supposed to do” includes these diabetes nutrition myths:

• not eating carbohydrates (carbs) or anything white (bread, potatoes, rice, and pasta)
• not eating any sweets
• eating six times a day
• eating on a schedule
• following a rigid diet that does not include their favorite foods

They then profess their love of potatoes, explain they are too busy to eat at set times, and it is just too hard to “follow the rules.”

The good news is they are wrong. It’s easy to understand the confusion. Celebrities and others with no credible background in nutrition saturate the media with inaccurate and conflicting nutrition messages.

The truth is eating healthy while living with diabetes does not have to be hard or rigid.

Here are some simple steps you can take to establish a healthier diet:

• If you drink sugar sweetened drinks, try to switch to sugar-free. (One 12 ounce can of soda contains almost 10 teaspoons of sugar). If you aren’t ready to switch, cut down or dilute them.
• Take steps to decrease portion sizes if you eat too much (even a little reduction goes a long way).
• Eat three meals a day that are moderate in size and include a variety of food groups (lean protein, grains, fruits, vegetables, and low fat dairy). Try not to skip meals (your body needs carbohydrate spread out through the day ). Try to limit yourself to one plate of Wait a few minutes before you decide whether you are still physically hungry.
• Yes, you can have between-meals-snacks if you get hungry but they are not necessary for everyone. Just try to make good choices and remember they are a snack, not a meal.
• Don’t stress out over having to cook meals. Many meals don’t have to be cooked, and breakfast doesn’t have to be breakfast food. Healthy doesn’t mean boring or tasteless. You don’t have to skip dessert.
• Look for quick and healthy meal ideas and grab ‘n go snacks and have them on hand.
• Enjoy your food. Eat slowly and savor every bite. Listen to your body!

It is okay to start with small steps. Diabetes is easy to ignore but devastating if you do ignore it. However, with care, common sense and attention people with diabetes can live long and healthy lives without depriving themselves of the food they love. Bon appetite!

Contact me if you have questions or want to know more about having an individualized meal plan.