10 Myths and Facts About Diabetes: What You Need to Know
Diabetes is a condition that affects many people, but there are still a lot of myths and confusion about it. Here are 10 common myths and facts about diabetes:
1. Myth: You have to lose weight to manage diabetes.
Fact: Managing diabetes is not just about weight. It’s about stabilizing blood sugar (aka blood glucose) levels and living a healthy lifestyle. People of all body sizes can manage diabetes with a balanced diet, regular activity, and proper medication.
2. Myth: People with diabetes can never eat sugar.
Fact: It’s okay to enjoy sweets in moderation! It’s more important to pay attention to how much sugar you have at once, and how it affects your blood sugar. A healthy diet is one that includes all foods in a balanced, mindful way.
3. Myth: Diabetes only happens to people who are overweight.
Fact: Diabetes can affect people of all body sizes. Type 1 diabetes is not related to weight and can develop at any age. Type 2 diabetes is more common in some people, but it can still happen to people of any weight.
4. Myth: You can "cure" diabetes with a special diet.
Fact: There is no cure for diabetes, but it can be managed with the right care, which includes a balanced diet, exercise, and sometimes medications. Focus on what makes you feel good and supports your blood sugar control.
5. Myth: If you have diabetes, you can never eat carbs.
Fact: Carbs are an important part of a healthy diet! The key is choosing the right types and enjoying them in balanced amounts. Aim to make at least 50% of your grains whole, and be sure to include fruits and vegetables—these are all great choices that support overall health and blood sugar balance.
6. Myth: Diabetes is only about how much you eat.
Fact: Diabetes is about how your body uses insulin to control blood sugar. Many factors, like genetics and stress, can affect diabetes, so it’s not just about food. Understanding and receiving guidance on all the factors that influence blood sugar levels can bring clarity to a complex and often unfamiliar condition.
7. Myth: People with diabetes should only eat "diabetic" foods.
Fact: People with diabetes don’t need special 'diabetic' foods. In fact, many of those products are overpriced and offer no real benefit. A balanced, nourishing eating plan is ideal for everyone, including those managing diabetes. It’s all about making informed choices, not restrictive ones.
8. Myth: People with diabetes can’t exercise.
Fact: Physical activity is a powerful tool for managing diabetes—it helps regulate blood sugar, improves insulin sensitivity, and supports overall well-being. The key is to find movement you enjoy, whether it’s walking, dancing, swimming, or anything else that feels good. Ask yourself: If being active wasn’t about fixing my body, what would I do? Then go do that!
9. Myth: If your blood sugar is high, you need to cut out all carbs immediately.
Fact:Managing high blood sugar isn’t about cutting out all carbs—it’s about making sustainable changes. Drastic restrictions can backfire. Instead, work with a dietitian to create a personalized plan. This might include improving meal consistency, adjusting portion sizes, and focusing on balanced, nutrient-rich meals.
10. Myth: People with diabetes can’t live normal, healthy lives.
Fact: People with diabetes can absolutely live healthy, happy lives! With the right education, care, support, and habits, it's entirely possible to manage blood sugar effectively, enjoy food without fear, and prevent complications or discomfort.
Final Thoughts:
It’s important to remember that diabetes management is about making small, sustainable changes that fit in your lifestyle. Focus on a balanced approach to eating, moving your body, and getting the support you need. Don’t let myths or restrictions hold you back—diabetes is just one part of your health journey, and you can live well with it.
Written by Sara Jay, MS, RD, LN
Sara specializes in: Diabetes care and self-management for individuals with type 1, type 2, gestational diabetes, pre-diabetes, cardiovascular disease, related comorbidities and metabolic abnormalities, along with preventive support for diabetes and heart disease, and weight concerns addressed through a weight-inclusive approach.