Diabetes is a metabolic condition that has emerged as a major global health concern in recent decades. But the irony is that most people can keep it under check by adopting some healthy lifestyle and dietary habits. Knowing the right ways to keep it under control is vital for effective diabetes management.
Here’s a list of common myths about diabetes that have been debunked by experts on the basis of logic and scientific explanation:
Myth 1: Only sweets cause diabetes, rice and rotis are safe
Fact: Diabetes management is not just about cutting down your intake of sweets. Rather, it focuses on restricting those extra servings of carbohydrates in the form of rice or rotis. Diabetologists point out that refined or simple carbohydrates get broken down into glucose after consumption. Hence, they should either be avoided completely or eaten in strict moderation. The same is the case with processed and junk food, both fried and baked, as they are rich in refined carbohydrates and added sugars.
However, complex carbohydrates such as whole grains can be consumed safely. “Complex carbohydrates have a low glycemic index, so they won’t cause a sudden and significant increase in blood sugar levels like simple carbohydrates,” explains Dr Balaji Jaganmohan, consultant diabetologist, Apollo Clinic, Bengaluru.
Myth 2: Exercising could worsen the health of people with diabetes
Fact: Dr Jaganmohan shares, “When people with diabetes exercise, their bodies can use glucose without needing insulin. Thus, their blood sugar levels can improve without medication.” People with both type 1 and type 2 diabetes should exercise at least three times a week for 20-30 minutes to help control blood sugar. Dr. Giridhar Adapa, endocrinologist, Manipal Hospital, Vijayawada, suggests that they can go on walks or do aerobic exercises, deep breathing exercises, resistance training and meditation to relax.
Myth 3: People with diabetes cannot consume alcohol
Fact: While people are generally advised to quit alcohol, experts point out that people with diabetes can have a drink or two every week but with strict precautions to avoid both high and low blood sugar fluctuations. However, those with diabetes should have alcohol in strict moderation. You should also consult your diabetologist and follow their expert advice before reaching out for your drink.
Myth 4: People with diabetes can’t have fruits
Fact: Mangoes, bananas and jackfruit have a high glycemic index, so it’s essential to eat them in moderation. “People with diabetes can eat all types of fruits, but they should pay attention to how much they eat,” highlights Dr Jaganmohan. Dr Adapa adds that fruits with low glycemic index are better for people with diabetes as they will not trigger sudden sugar spikes.
Myth 5: Those with type 2 diabetes will never need insulin
Fact: Type 2 diabetes is a progressive disease and might get worse with time. “The beta cells in the pancreas that make insulin decrease in number and size,” says Dr Jaganmohan. Experts state that as a result, the longer a person has diabetes, the more medication they need to take. Eventually, the body may stop producing adequate insulin. So, all people with type 2 diabetes may need insulin after several years of being on medication, especially if their diabetes is not controlled.
Myth 6: Artificial sweeteners are safe for people with diabetes
Fact: Artificial sweeteners are easy to find and are used as sugar substitutes. “It is recommended that people with diabetes avoid sugar. However, if they crave it, they can opt for natural sweeteners like stevia over artificial ones,” says Dr Adapa. But he adds that using jaggery or honey instead of sugar can also increase blood glucose, as they also contain natural fructose or sucrose and glucose.
Dr Jaganmohan states that while research has shown that artificial sweeteners may increase the risk of heart disease, it could be used in moderation.
Myth 7: Women with diabetes can’t get pregnant
Fact: Dr Adapa explains that when sugars are under control, a person can become pregnant and live a healthy life. “They should focus on controlling their blood sugar levels by taking medication, leading a healthy lifestyle, ensuring a good diet and taking insulin,” stresses Dr Jaganmohoan.
Myth 8: Diabetes can be transmitted while breastfeeding
Fact: Dr Jaganmohan explains that mothers with gestational diabetes should be encouraged to breastfeed their babies. Further, breastfeeding should be continued for as long as possible because glucose will not be passed through breast milk to the baby, and it does not increase the baby’s risk of diabetes. “Only if the baby has a problem in the pancreas, there might be an issue. However, diabetes cannot be transferred through breastfeeding,” clarifies Dr Adapa.
Myth 9: Once reversed, type 2 diabetes will not return
Fact: Dr Jaganmohan explains that if a young person with a short duration of diabetes follows a healthy lifestyle, takes prescribed medication, and controls their body weight, it is possible for them to achieve remission of diabetes.
Dr Adapa adds that if there is a sudden change in the lifestyle or diet, blood sugar could shoot up, causing diabetes to return. So, the disease can be halted but not completely reversed.
Myth 10: Diabetes depends on family history
Fact: Type 2 diabetes is a lifestyle metabolic disease, and anybody could get it — with or without a family history. The main risk factors for type 2 diabetes are obesity, lack of sleep and inadequate physical activity along with a refined carbohydrate-rich diet.
