Many people feel they understand diabetes. Yet myths about the disease continue to spread, and worse, they can make diabetes harder to manage by fueling shame, stigma, and ultimately poorer health outcomes.

Drawing on insights from diabetes nutrition experts, a piece published on EatingWell.com unpacks five persistent myths you should stop believing, and what to do instead.

Myth 1: Eating sugar causes diabetes

Though often vilified, sugar is not the sole cause of diabetes. Type 1 and type 2 diabetes have entirely different origins.

Type 1 diabetes is an autoimmune condition in which the immune system attacks insulin-producing cells in the pancreas, leaving little or no insulin production. Type 2 diabetes is more complex and typically stems from a combination of factors—genetics, insulin resistance, body composition, and lifestyle patterns such as diet and low physical activity.

“Type 2 diabetes does not have a single cause—certainly not sugar alone. Diets high in ultra-processed foods—which often contain added sugars, fats, and refined carbohydrates—have been linked to insulin resistance and impaired glucose regulation,” said Ina Flores, M.S., RD, CDCES.

While excessive sugar intake can contribute to the development of type 2 diabetes, it is not a direct cause. “It’s not about any one food or ingredient, but the overall dietary pattern and metabolic health,” Flores explained.

Myth 2: People with diabetes shouldn’t eat carbohydrates

A common misconception is that people with diabetes must avoid carbs altogether. In reality, all types of carbohydrates can fit into a diabetes-friendly eating pattern—with the right guidance.

High-fiber carbohydrates such as legumes, whole grains, fruits, and vegetables are excellent choices because they digest more slowly, help control blood glucose, and provide essential vitamins and minerals for diabetes management.

Food combinations matter, too. “Pairing carbohydrates with protein, fat, or fiber—like fruit with nuts or crackers with cheese—can slow digestion and keep blood sugar steadier,” said Tamar Samuels, M.S., RD, CDN.

Some individuals may need to monitor their carbohydrate intake and avoid large amounts at once. Working with a registered dietitian or diabetes specialist can help you understand how different types and amounts of carbohydrates affect your blood glucose.

Myth 3: Using insulin means you’ve failed

Some people can manage type 2 diabetes with lifestyle changes alone—but not everyone. Diabetes is a chronic, progressive condition, which means treatment plans can change over time.

Insulin is the hormone that allows glucose to enter cells. In type 2 diabetes, the body’s ability to produce insulin can decline—even with healthy habits. When insulin is insufficient, blood sugar rises and can harm the body. Using insulin can be a lifesaving tool to keep glucose in range—it’s not a sign of failure. For people with type 1 diabetes, insulin is essential for survival because the pancreas no longer produces it, regardless of lifestyle.

“Starting insulin therapy doesn’t mean giving up or failing—it means giving your body what it needs,” Flores said. “It’s a powerful, lifesaving therapy.”

“Starting insulin therapy doesn’t mean giving up or failing—it means giving your body what it needs,” Flores said.

Myth 4: A normal BMI means you’re safe from diabetes

BMI is often mistaken for a reliable health measure, but it doesn’t distinguish muscle from fat or account for genetics, ethnicity, environment, age, or stress.

Someone with an “obese” BMI may have a healthy body composition with high muscle mass and low fat, while a person with a “normal” BMI might carry excess fat and low muscle—raising health risks.

Research shows abdominal fat (central adiposity) is a stronger predictor of diabetes risk than BMI. People with low or “normal” BMI can still develop type 2 diabetes.

“It’s incorrect to assume people with a normal BMI are protected from type 2 diabetes. We need to recognize other risk factors like dysglycemia and insulin resistance to avoid missed diagnoses,” said Meredith Rofheart, M.S., RD, CDN.

Myth 5: Diabetes can be cured

There is currently no cure for diabetes—though hopefully one day. Remission may be possible, meaning you can maintain healthy blood glucose without medication.

“Remission can occur for some people with type 2 diabetes, especially after significant weight loss and early intervention—but it’s not a cure,” Flores explained.

Remission may be achievable, meaning you can control blood sugar without medication.

Maintaining remission requires sustained lifestyle changes, regular medical follow-up, and support. Weight regain or declining beta-cell function can lead to relapse, so long-term support is critical.

Despite advances in treating type 1 diabetes, the condition is not curable and requires ongoing medical care.

What to trust instead

Several lifestyle habits can help manage diabetes effectively:

• Balance your plate: Combine protein, healthy fats, and high-fiber carbohydrates to stabilize blood sugar.
• Move more: Strength training, cardio, sports, or walking help control glucose. Also reduce prolonged sitting.
• Watch portions: Portion control helps manage carbohydrate and calorie intake. A simple guide: half the plate non-starchy vegetables, one-quarter complex carbs, one-quarter lean protein.
• Screen early: If you have a family history or other risk factors, see your doctor. Early detection helps prevent or delay complications.
• Work with professionals: A registered dietitian or diabetes specialist can tailor a plan to your lifestyle and needs.

Expert perspective

Diabetes myths aren’t just wrong—they’re harmful. They can trap people in fear, shame, and confusion, delaying effective care.

The truth: diabetes management isn’t about perfection or punishment. It’s about understanding the challenges, addressing emotional hurdles, and equipping yourself with the knowledge and skills for self-care.

It’s about understanding the challenges, addressing emotional hurdles, and equipping yourself with the knowledge and skills for self-care.

Whether you want to prevent, manage, or simply better understand diabetes, replacing myths with facts can make all the difference.

Source: EatingWell