Type 2 managing diabetes and thus spreads the wrong information. In this article, we will focus on some common myths and facts related to diabetes as explained by scientific studies.
1. Eating too much sugar causes diabetes
Sugar or sweets seems to be the major culprit in causing diabetes but in a real sense, it’s the number of calories that one has taken that is responsible for the weight (fat) gain and thus disturbed the metabolism of sugar (glucose) in the body. Instead of focusing on one food source, one should target to maintain a healthy weight and an active lifestyle.
2. Rice should be completely avoided in diabetes
Rice has a comparatively higher glycemic index (GI) than wheat, which means it raises blood sugar (glucose) levels faster as compared to wheat. So, it’s a common belief that rice should be avoided as part of meals while managing diabetes. But as per this rationale, potato chips having low GI should be a preferred food item for diabetic patients, but are they? Being high in fat and low in overall nutrition are not advisable. So rather than focusing on only low GI foods, prefer a mixed meal with varying GI responses and focus on GL (glycemic load i.e. GI*the amount of carbohydrates) because overall carbohydrate intake in a meal matters more than any particular food item.
3. Keto diet is the best diet
A Keto diet or low-carb diets being high in fats and low in carbs are considered as the best diet strategy for diabetic patients. The Keto diet shows noticeable effects on diabetic patients by reducing weight and improving insulin resistance in the body but no study has proven its efficacy and sustainability in the long run. Rather than cutting down carbs from meals completely, focus on a diet plan which is more sustainable and simultaneously helps to improve blood glucose levels.
4. Only obese individuals get diabetes
Being overweight or obese increases the risk of diabetes but that doesn’t mean that only obese individuals can suffer from diabetes or all obese individuals will suffer from diabetes. More than overall body fat percentage, distribution of fat between visceral and subcutaneous fat stores are considered as important factors to assess the risk. Individuals falling under normal BMI but having high visceral fat are at high risk of getting diabetes compared to an obese individual having high subcutaneous fat stores.
5. Diabetes is not serious as it is a common disorder
Being a common disorder these days, individuals don’t take diabetes as a serious disorder because it is being managed well by popping pills but in the long run, the same diabetes can lead to serious macro and microvascular complications like cardio-vascular disorders, neuropathy, nephropathy, and retinopathy. So, managing diabetes should be a priority for any diabetic patient.
6. People with diabetes should not do weight training
It’s a belief that people with diabetes can undergo hypoglycemia (low blood sugar levels) if they do a weight training program. Management of diabetes not only includes diet strategies but also a lifestyle modification that involves increasing physical activities. It is advisable to include 2-3days/weeks of the weight training program in the routine as it helps to improve the insulin sensitivity in the muscle tissues and thus lowers blood glucose levels. Hypoglycemia will not be an issue if meal timings and medications are managed well around the workout (as per the physician’s guidance).
7. You can never eat desserts or sweets again
Yes, eating refined sugar is not advisable while managing type 2 diabetes but it doesn’t mean that they are supposed to be avoided completely. Eating with portion control and managing everything within recommended carbs intake for the day is important. So, treating oneself with a portion of sweet or dessert is fine once in a while till it is within the recommended range.
8. Sugar from fruits will not raise the blood sugar level
Carbohydrates (sugar) from any source will lead to increased blood glucose levels, be it from fruits, rice, or wheat. Fruits are high in nutritional value and include a high amount of fibers and micronutrients as well but that doesn’t mean that a high intake of fruits will not lead to uncontrolled sugar (glucose) levels in blood in diabetic patients. Include fruits in the diet under moderation as per the recommended diet strategy.
9. Being on medications means one can eat anything in diet
People have a belief that taking anti-diabetic medications is helping them to control type 2 diabetes and they can eat anything and everything till they are taking their doses on time. The purpose of medications is to make sure that blood sugar levels don’t rise too much that it leads to severe complications. Not changing the lifestyle or managing a healthy weight will only worsen the situation by increasing the fat percentage in the body and will eventually lead to uncontrolled diabetes and thus increased doses of medication. So, lifestyle modification along with medication is the right approach to manage diabetes.
10. You can adjust your doses as per the meals and can include anything in your diet
Being on insulin, an individual generally learns how to manage the doses of insulin as per the sugar levels or meals taken but that doesn’t mean you should be following this practice and eat uncontrolled calories in a day. The long-term solution for diabetes management is lifestyle medication and not adjusting the doses. Also, if you are on any oral medication other than insulin, refrain from adjusting the doses unless advised by a physician to avoid getting an episode of hypoglycemia.
