Are carbs bad for you? Are you allowed to eat sugar? Do you have to follow a strict diet? So many questions! Don’t stress. We’re here to help you bust some of the common myths surrounding food and diabetes.
Myth #1: Eating sugar causes diabetes
A diabetes diagnosis is down to a number of factors, including lifestyle and genetics. There are things you can do to lower your risk of getting type 2 diabetes, including eating foods low in saturated fat and added sugar, exercising regularly, watching portion sizes, and eating high fiber foods.
But if we’ve said it once, we’ve said it a thousand times: Eating sugar does not cause diabetes. Type 1 diabetes is an autoimmune condition and has nothing to do with lifestyle factors.
Myth #2: You can’t eat carbs if you have diabetes
Starchy foods like pasta, bread, and potatoes can be part of a healthy balanced diet. Choosing the right portion sizes is important. You can indeed include pasta, starchy vegetables, whole-grain bread, rice, and cereals in your snacks and meals. Other sources of carbohydrates include beans, yogurt, fruits, and milk products. While it’s important to keep portion sizes reasonable, you don’t need to cut any of these foods out altogether.
Myth #3: People with diabetes have to go on a diet
You and your diabetes are unique which is why there’s no such thing as a perfect diet for people with diabetes. Healthy eating is important for everyone after all. Eating a healthy diet can indeed reduce the risk of developing type 2 diabetes, and can help people with diabetes manage blood sugar levels.
A healthy diet includes eating foods low in added sugar and high in fiber. Choose healthier unsaturated fats like avocado, olive oil, oily fish, and nuts to replace saturated fats. Eat plenty of vegetables and include some whole grains, fresh fruits, lean meats, and low-fat dairy. Reserve sweet treats for special occasions.
Myth #4: You can’t eat certain fruits if you have diabetes
The truth: Many fruits , especially those that have a lot of fiber, are absorbed slowly into the bloodstream. This means they make blood sugar levels rise slowly. You can eat any type of fruit if you have diabetes, but it’s important to pay attention to your portion size. A serving size of fruit is one cup of sliced fruit (a cup of sliced banana for example), two small pieces of fruit (such as two apricots), or one medium piece of fruit (a nice juicy apple).
Myth #5 – People with diabetes can’t eat sugar
The truth: Don’t want to imagine a world without desert? You don’t have to. Just because you have diabetes doesn’t mean you can’t indulge in the occasional sweet treat. The key is to go with small portions, and if you’re taking insulin, adjust your dosage to account for the extra carbs.
Don’t let the rumors fool you! Living with diabetes doesn’t mean you can’t enjoy a life full of deliciousness. If you choose to stick to a food plan, it doesn’t need to be complicated or overly restrictive. Work with your dietician or doctor to come up with a plan that works for you and don’t be afraid to enjoy the occasional treat.
