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Do you often get confused by sayings such as “whether eating too many sweets leads to diabetes”? These are some of the myths built up by the misconception of the common people. Let us clear your doubts.
People due to a misconception about many things lead others in the wrong way. But that cannot be right you know? People often say take this food and your diabetes will get cured, now these are absolutely not right. No food can cure you of diabetes, as it may only give some protection to you or help to stabilize your metabolic systems.
Top 10 Most Common Myths About Diabetes – Busted!
Diabetes is surrounded by myths, misinformation, and half-truths that often create unnecessary fear and confusion. Let’s bust the most common diabetes myths with science-backed facts!
• Myth No. 1: Eating too Much Sugar Causes Diabetes.
The causes of diabetes are not totally understood. What is known is that simply eating too much sugar is unlikely to cause diabetes. Instead, diabetes begins when something disrupts your body’s ability to utilise glucose, a type of sugar needed to power your cells.
A hormone called insulin is made in the pancreas which helps the cells in the body use glucose for fuel. Here are the most common types of diabetes and what researchers know about their causes:
Type 1 diabetes occurs when the pancreas cannot make insulin. Without insulin, sugar builds up in the bloodstream. People with Type 1 diabetes must take insulin to help get the sugar into the cells.
Type 2 diabetes occurs when the insulin does not work as it should (insulin resistance), the pancreas does not make enough insulin, or both. Being overweight makes Type 2 diabetes more likely to occur. It can happen in a person of any age.
Gestational diabetes occurs during pregnancy in some women.
• Myth No. 2: Diabetes Is Only Caused by Being Overweight
Yes, obesity increases the risk of diabetes, but it’s not the only cause. Many lean and active individuals also develop type 2 diabetes due to genetic predisposition, metabolic issues, and insulin resistance. On the flip side, not all overweight people have diabetes! Family history, hormonal imbalances, and lifestyle choices play key roles. The focus should be on healthy habits, not just weight loss. Eating fiber-rich foods, staying active, and managing stress are just as important as maintaining a healthy weight.
• Myth No. 3: People with Diabetes Should Only Eat ‘Diabetic’ Foods
Those sugar-free biscuits and ‘diabetic-friendly’ chocolates? Marketing gimmicks! Many so-called ‘diabetic foods’ contain hidden sugars, artificial sweeteners, and unhealthy fats that do more harm than good. Instead of relying on processed diabetic foods, focus on whole, nutrient-dense foods like whole grains, lean proteins, fiber-rich vegetables, and healthy fats. Managing diabetes isn’t about eliminating sweetness—it’s about balanced, mindful eating.
• Myth No. 4 : Diabetics Can't Eat Fruits?
A widespread misconception suggests that individuals with diabetes should completely avoid fruits due to their sugar content. However, this is misleading. While fruits contain natural sugars, they also provide essential nutrients such as fiber, vitamins, and antioxidants, which play a crucial role in blood sugar regulation. The key lies in making smart choices and practicing portion control.
✅ Best Choices: Berries, apples, pears, guava, and oranges (low glycemic index fruits) that help prevent sudden blood sugar spikes.
🚫 Worst Choices: Fruit juices, dried fruits, and excess mangoes or grapes (high in sugar and glycemic load) which can lead to rapid glucose absorption.
Incorporating fiber-rich, whole fruits into a balanced diet can support overall metabolic health while helping manage diabetes effectively. Always consult a healthcare professional for personalized dietary recommendations to ensure optimal blood sugar control and long-term well-being.
• Myth No. 5: Once You Start Insulin, You’re Stuck Forever
Many people fear that starting insulin means they will need it forever. However, insulin is simply a tool for managing diabetes, and its necessity varies by individual.
For type 1 diabetes, insulin is essential for survival since the body does not produce it. However, for type 2 diabetes, insulin may be required temporarily to stabilize high blood sugar levels, especially during periods of uncontrolled diabetes, illness, or surgery.
Remember , Insulin is not a life sentence, with proper lifestyle modifications—including a balanced diet, regular exercise, and weight management—many type 2 diabetics can reduce or even eliminate their reliance on insulin by transitioning to oral medications or non-insulin therapies. The key is personalized diabetes management, guided by healthcare professionals. Rather than viewing insulin as a lifelong burden, it should be seen as an effective tool that helps protect long-term health while allowing flexibility in treatment options based on individual needs.
• Myth No. 6: Diabetics Can Never Eat Rice?
Rice is a staple food in many cultures, yet diabetics are often advised to avoid it entirely. While white rice has a high glycemic index (GI) and can cause rapid blood sugar spikes, this doesn’t mean it must be eliminated from a diabetes-friendly diet. The key lies in making smarter choices and practicing portion control.
✅ Smarter choices:
Swap white rice for brown rice, quinoa, or millets as they offer more fiber and nutrients.
Pair rice with protein (dal, curd, eggs) and fiber (veggies) to slow sugar absorption and can further stabilize blood sugar levels.
Control portion size—don’t fill the entire plate with rice! Opt for a balanced meal with controlled portions to maintain healthy blood sugar levels.
Rather than fearing rice, diabetics should focus on nutrient-dense balanced meals that support blood sugar management while preserving cultural dietary habits. Consulting a healthcare professional can help create a personalized approach to enjoying rice mindfully.
• Myth No. 7: Diabetes Only Affects Blood Sugar
Diabetes isn’t just about high blood sugar—it impacts the entire body! Poorly managed diabetes can lead to heart disease, nerve damage, kidney issues, vision problems, and even cognitive decline. That’s why comprehensive diabetes management involves monitoring blood sugar, heart health, kidney function, and overall metabolic health. Exercise, a balanced diet, stress management, and regular checkups help prevent complications beyond just glucose control.
• Myth No. 8: Type 2 Diabetes Isn’t Serious
Some people think type 2 diabetes is the ‘mild’ version of diabetes. The reality? Uncontrolled diabetes can cause severe complications, including heart disease, kidney failure, nerve damage, and vision loss. The good news? Type 2 diabetes is manageable with lifestyle modifications, medications, and regular monitoring. Taking diabetes seriously from the start prevents complications and improves long-term health.
• Myth No. 9: All Diabetics Experience the Same Symptoms
Think all diabetics suffer from extreme thirst and frequent urination? Not necessarily! Symptoms vary widely—some experience fatigue, slow wound healing, or unexplained weight loss, while others have silent diabetes with no noticeable signs. This is why regular screening is crucial, especially for those at risk. Many people discover diabetes only after complications arise, so don’t wait for classic symptoms—get tested regularly!
• Myth No. 10: Diabetes Is a Life Sentence—There’s Nothing You Can Do”
A diabetes diagnosis isn’t the end—it’s a wake-up call for better health! With proper lifestyle changes, medication (if needed), and proactive management, many people control diabetes effectively and lead healthy, fulfilling lives. Weight loss, exercise, balanced eating, stress reduction, and medication adherence can reverse prediabetes and significantly improve type 2 diabetes. The key is early action and consistent effort—diabetes is manageable, not a life sentence! As we teach in our Diabetes Self Management Education program here at ABCD ( Dr Anirban Biswas clinic for Diabetes), diabetes is a serious, common, costly but controllable disease. There are many things people with diabetes can do to live a full life while preventing or delaying complications.
Final Thoughts
Diabetes myths create unnecessary fear and confusion, but knowledge is power. By making informed choices, diabetics can lead healthy, active lives without extreme restrictions. Always rely on science-backed facts, consult your doctor for personalized guidance, and don’t fall for common misconceptions!
Which myth surprised you the most? Let us know in the comments! 👇
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