Diabetes is one of the fastest-growing health concerns globally, and India is no exception to that. With over 101 million people living with diabetes in the country as of 2023, awareness about the condition and its management is crucial. Yet, despite advances in understanding and managing diabetes, many myths about the disease and its dietary implications persist. These misconceptions not only lead to confusion but may also hinder effective management. There is a need to address and debunk some of the most common myths about diabetes and diet, helping patients make informed choices for better health.
1. Diabetics Should Completely Avoid Sugar
Managing the consumption of sugar is important for individuals who have diabetes, but complete avoidance of sugars is neither practical nor mandatory. Control of carbohydrate intake and how it affects levels of blood glucose is what is important. It is possible to include in a healthy eating plan the infrequent use of small quantities of sugar. For example, having a small piece of gur (jaggery) or a sweet during special occasions can be done if other carbohydrates in the meal are controlled appropriately.
Focus on choosing foods with a low glycemic index (GI), such as whole grains, legumes, and fiber-rich vegetables, which release sugar more slowly into the bloodstream. Regular blood sugar monitoring can help manage occasional indulgences.
2. Diabetes-Friendly Foods Like “Diabetic Biscuits” Are Safe to Eat Freely
There is a nice common phrase “diabetic friendly” or “sugar free”, but those products still contain white flour or unhealthy oil which can spike the sugar level as well. They may use artificial sweeteners or other types of sugars which can cause other problems if taken in excess.
Nutrition labels are important. It is better to consume foods rich in whole grain, nuts, and seeds than to use packaged food having “diabetes friendly” stickers on them.
3. People with Diabetes Cannot Eat Fruits
Fruits are a source of vitamins, minerals and antioxidants and diabetic patients can and should have them in their diets. The trick is to stick to fruits which have low to medium glycemic index like apples, guava and berries while also watching portion sizes.
Combine fruits with protein or healthy fats. For instance, eat a few nuts with a small apple to lessen sugar absorption and stabilize blood sugar levels.
4. Skipping Meals Helps Control Blood Sugar Levels
Walking or skipping meals can create an eating pattern variability which can cause such that after meal hypoglycemia or hyperglycemia risks are high and the alternate meal is met with appetite. It can also lead to metabolic dysregulation in the long run.
To keep blood sugar levels under control, it can be helpful to eat regular meals and snacks that are well spaced out. The diet consisting of a moderate quantity of roti, dal, and vegetables paired with proper timing follows a simple meal plan.
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5. Only Overweight People Develop Diabetes
Type-1 diabetes and LADA (Latent Autoimmune Diabetes in Adults) can also lead to diabetes in normal weight people, although being overweight does indeed increase the risks. In fact, type 2 diabetes is also impacted by genetic factors, a lack of physical activity, stress, and many other causes.
Even for weight loss, it is necessary to pay attention to the right habits, such as regular physical activity and a healthy diet. Yoga and brisk walking would be two good lifestyle changes for most Indian patients.
6. Carbohydrates Are the Enemy for Diabetics
Carbohydrates cannot be completely exaggerated as they are the main source of energy for the body and so are essential for one to have. The focus should be on the types and quantities of carbohydrates taken.
Instead of refrained carbohydrates like white rice and bread, it is better to choose complex carbohydrates such as brown rice, whole wheat, jowar, and bajra as they are high in fiber and have low glycemic indexes.
7. Insulin Therapy Is a Sign of Severe Diabetes
There are misconceptions about insulin therapy being a sign of poorly managed diabetes. But for patients with type 1, insulin is essential. In type 2 diabetes, insulin is prescribed if oral medications and lifestyle changes alone cannot achieve the targeted glucose control.
It is necessary to grasp the fact that initiating insulin very early can help maintain some of the functions of the pancreas and help in avoiding future complications. This is a means to better health and not a failure.
(Dr Sanjay Agarwal, Head of Department- Diabetes, Obesity & Metabolic Diseases, Sahyadri Super Speciality Hospital, Nagar Road, Pune)
