Many people are familiar with diabetes. However, myths surrounding this disease continue to circulate.

And unfortunately, these myths can make diabetes more difficult to manage. Call it triggering shame, stigma, and ultimately, worsening health outcomes.

So, let's set the record straight. Armed with insights from diabetes nutritionists, this article on eatingwell.com explores the five biggest myths about diabetes that you should no longer believe, and what you should do about them.

Myth 1: Eating sugar causes diabetes

Although it is often thought of as a bad thing, sugar is not the main cause of diabetes. In fact, type 1 and type 2 diabetes have completely different causes.

Type 1 diabetes is an autoimmune disease in which the immune system attacks insulin-producing cells in the pancreas, resulting in very little or no insulin production. Type 2 diabetes, on the other hand, is more complex and is usually caused by a combination of factors such as genetics, insulin resistance, body composition, and lifestyle habits such as diet and physical inactivity.

"Type 2 diabetes does not have one single cause, let alone just sugar. Diets high in ultra-processed foods, which often contain added sugar, fat, and refined carbohydrates, have been linked to insulin resistance and impaired glucose regulation," says Ina Flores, M.S., RD, CDCES.

While excessive sugar consumption may play a role in the development of type 2 diabetes, it is not a direct cause. "It's not about one particular food or ingredient, but rather overall diet and metabolic health," Flores explains.

Myth 2: Diabetics should not eat carbohydrates

A common misconception is that people with diabetes should avoid carbohydrates altogether. In fact, all types of carbohydrates can be included in a diabetes-friendly diet-with the right guidance.

Fiber-rich carbohydrates such as beans, whole grains, fruits, and vegetables are excellent choices because they digest more slowly, help control blood sugar, and provide vitamins and minerals essential for diabetes management.

In addition, it's important to pay attention to food combinations. "Combining carbohydrates with protein, fat, or fiber - such as fruit with nuts or crackers with cheese - can slow digestion and keep blood sugar more stable," says Tamar Samuels, M.S., RD, CDN.

Of course, some people may need to monitor their carbohydrate intake and avoid overconsumption at one time. It's also important to work with a nutritionist or diabetes specialist to help you understand how your blood sugar responds to different types and amounts of carbohydrates.

Myth 3: Taking insulin means you're a failure

Some people can manage type 2 diabetes with lifestyle changes alone. However, that is not possible for everyone. Diabetes is a chronic, progressive disease. This means that the treatment plan can change over time.

Insulin is a hormone that allows blood sugar to enter cells. And in type 2 diabetes, the body's ability to produce it can decrease-even with healthy habits.

When insulin is not enough, blood sugar builds up and can damage the body. Using insulin can be a life-saving tool to maintain blood sugar balance. So, it's not a sign of failure.

For people with type 1 diabetes, insulin is essential for survival as their pancreas no longer produces it, regardless of lifestyle.

"Starting insulin therapy doesn't mean giving up or failing, but rather giving the body what it needs," Flores says. "It is a powerful and life-saving therapy."

"Starting insulin therapy does not mean giving up or failing, but rather giving the body what it needs," Flores says.

Myth 4: If your body mass index is normal, diabetes won't attack you

Many people mistakenly believe that Body Mass Index (BMI) is a reliable measure of health. In fact, BMI does not distinguish between muscle and fat or take into account other factors such as genetics, ethnicity, environment, age, and stress.

For example, someone with an "obese" BMI may have a healthy body composition with high muscle mass and low fat. Meanwhile, someone with a "normal" BMI may have excess fat and low muscle - which increases the risk of health problems.

In fact, research shows that abdominal fat(central adiposity) is a stronger predictor of diabetes risk than BMI. However, even people with a low or "normal" BMI can develop type 2 diabetes.

"It is wrong to assume that people with a normal BMI are protected from type 2 diabetes. We need to recognize other risk factors such as impaired blood sugar and insulin resistance to avoid misdiagnosis," says Meredith Rofheart, M.S., RD, CDN.

Myth 5: Diabetes is curable

There is currently no cure for diabetes, although hopefully one day there will be. But remission (reduction) is possible. That is, you can control your blood sugar without medication.

"Remission may occur in some people with type 2 diabetes, especially after significant weight loss and early intervention, but this is not a cure," explains Flores.

Remission (reduction) may be achieved. This means that you can control your blood sugar without medication.

"Maintaining remission requires ongoing lifestyle changes, regular medical check-ups and support. Weight gain or decreased beta cell function can lead to relapse, so long-term support is essential," she continues.

Meanwhile, despite advances in the treatment of type 1 diabetes, the condition remains incurable and requires constant medical care.

Here's what to believe

Despite the myths, there are many lifestyle habits that can help manage diabetes effectively:

• Balance your plate: Combine protein, healthy fats, and fiber-rich carbohydrates to stabilize blood sugar.
• Move more: Physical activity such as strength training, cardio, sports, or walking helps control blood sugar. Also reduce prolonged sitting.
• Watch portions: Portion control helps manage carbohydrate and calorie intake. A simple guideline: half a plate of non-starchy vegetables, a quarter of complex carbohydrates, and a quarter of low-fat protein.
• Early screening: If there is a family history of diabetes or other risk factors, consult a doctor. Early detection helps prevent or delay complications.
• Work with a professional: A nutritionist or diabetes specialist can help create a plan that suits your lifestyle and needs.

Expert view

Myths about diabetes are not only false, but also dangerous. They can trap people in fear, shame, and confusion. Thus, often delaying effective treatment.

However, here's the truth: diabetes management is not about perfection or punishment. It's about understanding the challenges faced, helping to overcome emotional difficulties, and equipping oneself with the knowledge and skills for self-care.

It's about understanding the challenges faced, helping to overcome emotional difficulties, and equipping oneself with the knowledge and skills for self-care.

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

Source: EatingWell