There are a number of myths and facts about diabetes diet that are often reported as facts. This misdiagnosis of diabetes can sometimes be dangerous and lead to unfair discrimination around the situation.
Diabetes information is widely available, both by healthcare professionals and online, but not all of it is true.
It can be difficult to know what is right, so this page aims to highlight the most common myths about diabetes.
1. EATING SUGAR CAUSES DIABETES:
According to the American diabetes association (ADA), eating too much sugar alone does not cause diabetes, but it may be a contributing factor in some conditions.
Type 1 diabetes is usually caused when a genetic stimulus triggers a genetic predisposition to diabetes. Type 2 diabetes is usually caused by a number of risk factors, including genetic predisposition and certain lifestyle choices.
Other risk factors for type 2 diabetes include:
- A lot of weight
- High blood pressure
- Sedentary lifestyle
- Age, mostly over 45
Sugary drinks, such as soda and recent research from reliable source have linked this to a higher risk of diabetes. To help prevent diabetes, the ADA recommends avoiding it if possible.
2. STARCHY FOODS ARE NOT ALLOWED:
Starchy foods contain carbohydrates. In addition to foods such as bread, pasta and rice, starchy foods include starchy vegetables, such as potatoes, corn, beans, and lentils.
Although starchy vegetables contain carbohydrates, they are also rich in other essential nutrients and can enter your diet in moderation.
When counting carbohydrates, be sure to include these foods in your daily carbohydrate intake. If you use a plate method, starchy foods should be one-fourth of your plate.
You should also choose high fiber, low-carbohydrate foods to get the vitamins and minerals you need while still controlling your blood sugar levels.
3. THE FRUIT IS BAD:
There are no forbidden fruits on a diabetes-friendly eating plan. In fact, some studies indicate that eating whole foods may be linked to a trusted source and improved insulin levels and better control of blood sugar.
This is because many whole fruits are rich in nutrients, including fiber, which can promote healthy blood sugar levels.
Ideally, choose low-sugar fruits, such as berries, apples, and grapefruit. However, while it is true that some fruits contain more natural sugar than others, you can enjoy anywhere if you stick to the right portions.
4. SYNTHETIC SWEETENERS ARE SAFE AND HEALTHY:
Go down to almost any grocery store and you will find a selection of sugar-free processed foods. But just because an item is labeled “sugar-free” does not make it better for you. It may contain many simple curbs, fats, or calories.
According to some animal studies, some artificial sweeteners can affect insulin resistance, making it harder for your body to maintain good blood sugar levels. However, further research is needed before any firm conclusions can be drawn.
In addition, although many people think that the food and drug administration (FDA) strictly regulates synthetic additives; many dietary supplements enter the market unattended.
In addition to the controversy over the safety of other sweeteners, fdatrusted source has identified the following sweeteners for use under certain conditions:
- Saccharin
- Aspartame, which you should avoid if you have phenylketonuria
- A cesulfame potassium (acesulfame-k)
- Sucralose
- Neotame
- Advantame
- Stevia
- Sugary alcohol
According to the ADA, using sweeteners instead of sugar to help make food more delicious without adding too much carbs every once in a while, may be okay. But they also warn that there is not much evidence that sugar supplements will help control blood sugar or improve cardio metabolic health in the long run.
Additionally, some artificial sweeteners will still add a small amount of carbohydrates to your diet, so you will need to keep track of how much you use.
5. FAT MEANS NOTHING:
According to the American heart Association Trusted source, having type 2 diabetes increases the risk of heart attack and stroke. Part of this link is because many people with diabetes also live with excess weight and often have high blood pressure or high cholesterol levels.
To reduce the risk of heart problems, avoid trans fats if possible and reduce saturated fats in your diet. Eating a lot of fatty foods, such as high-fat dairy products and fried reliable source, can raise your cholesterol level and increase your risk of heart disease and stroke.
According to the latest Americans trusted source dietary guidelines, you should avoid trans fats as much as possible, and saturated fats should make up less than 10 percent of your calories per day.
6. WHILE TAKING THE MEDICATION, YOU CAN EAT WHAT YOU WANT:
Taking medication for diabetes is not a ticket to eating whatever you want, as often as you like. Taking your medication as prescribed is important, but so is following a healthy diet.
This is because following a diet rich in products, lean meats, and complex carbohydrates not only helps you to manage your diabetes in the long run, it can also help you manage other chronic conditions that can develop along with diabetes, such as cardiovascular disease and diabetes. High blood pressure.
Diabetes-related diets are similar to other special diet programs, in that some foods support your goals and others may even hinder you. Constantly eating a high-sugar diet or eating large portions can interfere with the effectiveness of your medication, as well as disrupt the process of developing diabetes-related habits.
7. CARBOHYDRATES (CARBOHYDRATES) ARE ENEMIES:
Carbs are not your enemy. It is not the carbs themselves, but the type of carb and the amount of carb you eat is important to consider for those with diabetes.
Not all carbohydrates are created equal. For those with a low glycemic index (GI), a measure of how much a low-carbohydrate diet can affect blood sugar levels, is a better choice than those with a high GI. Other factors that determine which foods have a low or high GI are:
- Nutrition profile
- Maturity
- Processing value
Examples of low GI carbohydrates include:
- Minced oatmeal or iron
- Whole grain bread
- Dried beans and vegetables
- Vegetables with low starch, such as spinach, broccoli, and tomatoes
It is also a good idea to choose foods with a low glycemic load (GL). The GL is similar to the GI, but incorporates a given size in the calculation. It is considered to be the most accurate measure of how food will affect your blood sugar.
If you eat foods with a high GI or GL, combining them with foods with a low GI or GL can help balance your diet.
If you choose balanced carbohydrates, you still need to control the amount of carbs, as too many carbs can cause high blood sugar levels.
Stick to your carb goal when counting carbs. If you do not have them, ask your healthcare professional what is best for you. If you are using a partial plate control method, limit your carbs to one quarter of the