Do you know that people with diabetes still can enjoy fruits daily? Do you think sugary drinks are the cause of diabetes? Continue reading to find out more as we bust the myths about diabetes.   

Diabetes is a chronic condition that occurs when the blood sugar level, also called as blood glucose level, is too high. This disease is highly common all around the world and shockingly, an estimated 1 in 10 of Singaporeans are living with diabetes and its incidence is rising every year.

To commemorate World Diabetes Day on November 14, we would like to dispel widely believed nutrition & lifestyle myths about type 2 diabetes. We hope you can bring awareness to ourselves and our loved ones to be in control of their diabetes.

Myths 1: No one in my family has diabetes, so I won't get the disease.

It's true that having a parent or sibling with diabetes increases your risk for getting diabetes. In fact, family history is a risk factor for both type 1 diabetes and type 2 diabetes. However, many people with diabetes have no close family members with diabetes. 

Let’s talk about how insulin works in your body. To let blood glucose enter your cell, the cell’s door has to be unlocked. Insulin is the “key that unlocks the door. When insulin unlocks the cell, glucose moves from blood into the cell to provide energy.

Type 2 diabetes progresses when insulin-producing cells are unable to produce enough insulin (not enough keys), or when the insulin that is produced doesn’t work properly (not the right key). It is caused by a combination of genetic and lifestyle factors. These include

• Being overweight or obese

• Physically inactive

• Having prediabetes

• Polycystic ovary disease

• Gestational diabetes

• Being age 45 or older

Myths 2: Diabetes is caused by eating too much sweet food 

We always have that one friend telling us to avoid bubble tea at all times because it can cause diabetes. It's not surprising that people get confused about whether sugar causes diabetes. This confusion may come from the fact that when you eat food, it is converted into a sugar called glucose and diabetes is a chronic disease that is marked by high blood glucose levels. Eating too much sugar does not cause diabetes, but an unhealthy lifestyle and poor nutrition, diet high in sugar and fat can lead to obesity, increasing the risk of developing type 2 diabetes.

Myths 3: People with Diabetes shouldn’t eat fruits

“You cannot eat fruit because it contains a lot of sugar and it can spike your blood sugar level” The belief of people with diabetes should avoid fruits is a common misconception. You can still achieve good blood sugar control while incorporating fruits into a balanced diet. As fruits are rich sources of antioxidant, vitamins, minerals and fibre. Especially fibers can slow down the absorption of glucose from food, and therefore help prevent steep spikes in blood sugar level. The important thing is to watch out for your portion size. Eating too much fruit can affect blood sugar levels. Consume 2 servings of fruit a day, the best choices of fruit are any that are fresh, frozen or canned without added sugars.

Myths 4: People with Diabetes only can eat snacks no added sugar or that are Diabetic-friendly 

Having diabetes doesn’t mean that you have to have a sugar-free diet. People with Diabetes should be able to enjoy a wide variety of foods that contain sugar, for example from fruit, vegetables, dairy products and snacks. 

Snacks that have no added sugar or that are made for diabetics are preferred alternatives to regular snacks since they may contain less sugar; the sugar in these products may have been replaced by artificial sweeteners.

However, some sugar-free products, such as sugar-free biscuits and cakes also contain carbohydrates in the form of starch and can still increase your blood glucose levels. Hence, it would be a good practice to take a look at the content of the products before consumption and to take them in moderation.

Myths 5: It is not safe to exercise with diabetes

People with diabetes often shared how they should not get involved in any type of physical activity as it can cause major complications such as low blood sugar level.  In fact, getting regular exercise is an important part of managing diabetes. There are many benefits of being active when you have type 1, type 2 or other types of diabetes. Moving more can: 

• help the body use insulin better by increasing insulin sensitivity 

• improve your HbA1c

• help you look after your blood pressure, because high blood pressure means you’re more at risk of diabetes complications 

• help to improve cholesterol (blood fats) to help protect against problems like heart disease  

• help you lose weight if you need to

There isn’t one type of activity that’s best for everyone with diabetes - it’s about finding what works for you. This can depend on lots of things, like what you enjoy, how activity can fit in with your life. Aim for at least 150-300 minutes per week of moderate-to-vigorous exercise and include two sessions a week of strength training as part of your exercise routine. This is because different types of activity have different benefits, and use different parts of your body.  

For example, swimming can make you breathe harder and raise your heart rate. This is good for your heart health because your heart has to work harder to pump blood around the body. When you have diabetes, keeping your heart healthy is even more important because you’re more at risk of complications, including heart disease. 

==☝️DISCLAIMER. This article is for informational purposes only. It is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment.

Diet & lifestyle is one of the most important features when it comes to managing Diabetes. It has been shown that adhering to dietary & lifestyle recommendations can make a positive impact on blood sugar level control. If you worry that having diabetes means going without foods or exercise you enjoy. Consider speaking to our team, we have personalised nutrition and exercise program that meets your needs and likes, at the same guide you on how to  improve your blood sugar level. 

Sources: 

1. American Diabetes Association. Myths about Diabetes. 

2. Healthhub SG. Diabetes Myths and Facts. 2021

3. Diabetes.co.uk. 10 Common Diabetes Myths. 2019

4. Harvard Health Publishing. The importance of exercise when you have diabetes. 2021