Debunking Diabetes Myths

Author: Melissa Mitri, MS, RD

Diabetes is surrounded by countless myths and misinformation, making it difficult to know what’s true and what’s not. This confusion can lead to choices that don’t support your health, from unnecessary food restrictions to unfounded treatment methods. Separating fact from fiction is crucial so you don’t act on common misconceptions about diabetes.

Let’s cut through the noise and break down the truth, helping you make informed decisions for your well-being.

Why Diabetes Myths Matter

Misinformation about diabetes can lead to confusion, stigma, and poor health choices. Understanding diabetes facts can help you prevent and manage this condition without unnecessary restrictions or worries.

Following unproven myths can lead to:

● Poor Blood Sugar Management

○ Misinformation can lead to unsafe practices, such as cutting out carbs entirely or skipping medication, resulting in dangerously high or low blood sugar levels.

● Increased Risk of Complications

○ Misguided advice may lead to long-term complications due to uncontrolled diabetes.

● Emotional and Mental Stress

○ You may develop anxiety, guilt, or shame around food choices and self-care, leading to burnout or avoidance of medical care.

● Financial Burden

○ Misinformation can lead to the purchase of overpriced foods and supplements that you might not actually need.

● Delayed or Inadequate Treatment

○ Misinformation can cause distrust in your healthcare providers or delay evidence-based medical interventions, worsening your condition over time.

There are many misconceptions about diabetes that can lead to unnecessary fear, guilt, or confusion about managing the condition. For example, what are the early signs of diabetes? Does sugar cause diabetes?

Understanding the truth behind these common myths can empower you to make informed choices and feel more confident in your approach to diabetes care. Let’s break down some of the most common myths and why they don’t hold up to the facts.

Myth 1: Too much sugar causes diabetes

While excess sugar consumption can contribute to and worsen several health problems, it’s not one of the biggest diabetes risk factors on its own. The truth? Type 1 diabetes is an autoimmune condition where the body attacks insulin-producing cells, while a combination of genetics and lifestyle factors influence the risk for Type 2 diabetes.

While diet plays a role in managing both Type 1 and Type 2 diabetes, sugar intake alone is not the sole cause. Specifically for Type 2, some of the biggest risk factors include being overweight or obese, physical inactivity, and having diabetes in your family. While eating too much-added sugar can certainly contribute to obesity, consuming too many calories from all food sources can lead to weight gain.

Even though having diabetes in your family can increase your risk of developing it yourself, you can take the steps now to consume a healthy diet, remain active, and minimize your intake of added sugar.

Myth 2: People with diabetes can’t eat carbs

Carbs often get a bad reputation, but they are an essential source of energy for the brain and body. By understanding the true relationship between diabetes and carb intake, you will be able to follow a more sustainable plan. When it comes down to it, eliminating carbs is unnecessary, and in fact, avoiding them may lead you to crave them even more.

According to the 2020-2025 Dietary Guidelines for Americans, about 45-65% of your total calories should come from carbohydrates. This amount is not shown to increase the risk of diabetes, especially if you choose your carbohydrate-containing foods wisely. For example, choosing more fiber-containing carbs such as oats, brown rice, quinoa, fruits, veggies, and seeds can support a healthy weight and blood sugar levels.

And if you have a sweet tooth, there are lower-sugar and no-added-sugar alternatives out there so you can make better choices. Our Keto Pint ice cream pints and bars contain zero added sugar and instead use monk fruit, a natural calorie-free sweetener that has a very minimal effect on blood sugar levels compared to real sugar.

Myth 3: If you have type 2 diabetes, you’ll always have symptoms

Many people assume that having Type 2 diabetes means constantly feeling unwell, but that’s not necessarily true. With proper treatment, consistent lifestyle adjustments, and regular blood sugar management, many people with Type 2 diabetes can live relatively symptom-free.

The biggest factor in reducing symptoms is consistency in your diabetes management plan. While there is technically no “cure” for Type 2 diabetes, it is possible to enter a remission-like state. This can be achieved with balanced eating, reduced added sugar intake, an active lifestyle, and medication management as needed.

Myth 4: Only overweight people can get diabetes

While excess weight is a risk factor for Type 2 diabetes, people of all body sizes can develop the condition. Genetics, family history, age, ethnicity, lifestyle, and other metabolic factors play a role in diabetes risk. There may also be some people who appear to be at a “healthy” weight but are considered metabolically unhealthy.

This means while their weight on the scale may be lower, they may have a high percentage of body fat and a low percentage of muscle mass. This person may be at a higher health risk than the person who is considered “overweight” but has a high muscle mass.

So, if you are considered a healthy weight but are sedentary, getting your body moving alone can reduce your risk of diabetes.

Myth 5: Insulin is only for severe diabetes

Many people believe insulin is a “last resort,” but that’s not always the case. Insulin is a life-saving treatment that helps manage blood sugar levels when the body isn’t producing insulin (Type 1 diabetes) or using insulin effectively (Type 2 diabetes).

The need for insulin can depend on the type of diabetes you have and how well it is managed with other medications. Often, it can be used in combination with a healthy lifestyle and other blood sugar-lowering medications like metformin or GLP-1s. It’s also important to keep in mind that even if you have to go on insulin, that doesn’t mean you’ll need to be on it forever.

By implementing diet and lifestyle changes and losing weight if needed, you can improve your diabetes management and may be able to come off or, at the very least, reduce the amount of insulin you must take.

Knowledge is Power in Managing Diabetes

Knowing the truth about diabetes is essential for making informed choices that support long-term health. By debunking common myths, you can avoid unnecessary restrictions, reduce stress, and take practical steps towards better blood sugar management. And the next time you're craving something sweet without the dreaded blood sugar spike, check out Keto Pint ice creams for delicious, diabetes-friendly treats that fit into your lifestyle

Disclaimer

This information is not intended to prevent, diagnose, prescribe, or treat any illness or condition, nor does it take the place of sound medical advice. You should always seek out your own medical care and determine the best diet and course of treatment for your unique health needs.

Sources: