Understanding Common Diabetes Myths

Despite our advancements in understanding diabetes, various myths about this condition persist. These misconceptions can complicate management, resulting in stigma and, unfortunately, poorer health.

To help clarify things, we consulted diabetes nutrition experts to highlight five prevalent myths about diabetes that we’d love for people to reconsider—and to suggest better practices.

Myth #1: Eating Sugar Causes Diabetes

While sugar isn’t highly regarded, it isn’t the main culprit behind diabetes. Type 1 and Type 2 diabetes stem from different causes entirely. Type 1 is an autoimmune disorder that affects insulin production, while Type 2 diabetes is often the result of various factors, including genetics, insulin resistance, body makeup, and lifestyle choices.

As Ina Flores, M.S., RD, CDCES notes, “Type 2 diabetes doesn’t have one sole cause, especially not sugar alone. Diets rich in ultra-processed foods can lead to complications with insulin and glucose.” So, it’s not just about one ingredient; rather, it’s the whole dietary pattern that matters.

Myth #2: People with Diabetes Can’t Eat Carbs

Many believe that individuals with diabetes must completely cut carbs out of their diet. However, the truth is that carbs can have a place in a diabetes-friendly diet when approached correctly. Opting for fiber-rich carbs, like legumes and whole grains, can be beneficial since they support glycemic control.

Moreover, pairing carbs with protein or healthy fats can aid in stabilizing blood sugar levels. Tamar Samuels, M.S., RD, CDN suggests that “mixing carbs with protein, fat, or fiber, like having fruit with nuts, can slow digestion and maintain steady blood sugar.” Of course, some individuals might need to monitor their carb intake more closely and consult with a registered dietitian for tailored advice on how their body reacts to different carbs.

Myth #3: Being on Insulin Means You Failed

While some can manage Type 2 diabetes with lifestyle changes alone, that’s not true for everyone. Diabetes is progressive and can change over time, meaning some may eventually need insulin. Insulin helps regulate blood sugar, and the body’s ability to produce it can diminish, even with healthy habits. Therefore, needing insulin isn’t a sign of failure—it’s often just a necessary step for maintaining health.

Flores emphasizes that initiating an insulin regimen is about giving the body what it needs, not about surrendering—it’s a critical, potentially life-saving treatment.

Myth #4: If You Have a Normal BMI, Diabetes Won’t Affect You

Many people mistakenly believe that having a normal body mass index (BMI) means they’re in the clear regarding diabetes. However, BMI doesn’t accurately reflect overall health as it doesn’t distinguish between muscle and fat, nor does it consider other risk factors like age or genetics. A person with a normal BMI might still carry excess body fat, which can put them at risk for health issues.

Research suggests that fat distribution, particularly around the abdomen, is a stronger predictor of diabetes risk than BMI alone. Even those classified with a healthy BMI need to be cautious; it’s crucial to consider various factors influencing blood sugar regulation.

Myth #5: Diabetes Is Reversible

Currently, there’s no definitive cure for diabetes, although remission is achievable for some, particularly in Type 2 cases. It involves managing blood sugar effectively without medication, but this requires ongoing lifestyle modifications and healthcare follow-up. “Remission can be possible after significant weight loss and early intervention, but it’s not a cure,” Flores points out. Healthy habits must be consistent to maintain remission.

While strides are being made in treating Type 1 diabetes, it remains incurable and requires continuous management.

Believe These Instead

In light of these misconceptions, here are some healthy practices to effectively manage diabetes.

• Balance Your Plate. Aim to combine proteins, healthy fats, and fiber-filled carbs to stabilize blood sugar.
• Move More. Keep active with activities that include strength training and cardio. Be mindful to reduce prolonged sit time during the day.
• Monitor Your Portions. Consider portion sizes to manage carb and calorie intake better, like filling half your plate with non-starchy vegetables.
• Get Screened Early. If there’s a family history of diabetes or other risks, consult your doctor for early detection.
• Work with a Professional. Collaborate with a registered dietitian or certified diabetes care and education specialist to create a personalized plan that suits your lifestyle.

Expert Insights

The myths surrounding diabetes can be misleading and damaging. They often trap people in a cycle of fear and confusion, leading to delays in necessary care. However, effective diabetes management isn’t about aiming for perfection; it’s really about supporting individuals in navigating their challenges and empowering them with the right knowledge for self-care. Addressing these myths with facts can greatly improve understanding and outcomes.