Type 2 diabetes is among the most common health concern and widely misunderstood. There is confusion regarding the causes and management of diabetes among both the public and many health professionals alike. This confusion can cause people to get distracted from those things that are truly helpful. Let’s talk about five of the most common misconceptions about diabetes and what the research really shows.
Myth #1: Sugar causes diabetes
Sugar is not the direct cause of diabetes. However, consuming too much sugar-sweetened drinks – such as soda and coffee, energy, and fruit-flavored drinks – can lead to increased body fat, a major risk factor for type 2 diabetes. Other foods that have been shown to increase diabetes risk include red and processed meats, as well as processed foods high in saturated or hydrogenated fats.
Myth #2: People with diabetes cannot eat carbs or fruit
Carbohydrates include fruit, starchy vegetables, beans, rice, and oatmeal. They are an essential part of a daily diet, containing fiber, antioxidants, and other nutrients that promote healthy body processes, including immune function, and reducing risk of disease. Unprocessed carbohydrates, such as those mentioned, are excellent choices. Rice or noodles that have been previously cooked, cooled, and reheated is better for blood sugars than eating it the same day. Rather than cutting out carbs, focus on including it as part of a balanced meal that also contains vegetables and healthy proteins and fats.
Myth #3: Only overweight people get diabetes
While being overweight is a risk factor for Type 2 diabetes, not all people with diabetes are overweight. In fact, many people with Type 2 diabetes are of normal weight or only slightly overweight. This is because certain individuals genetically have a higher percentage of visceral fat (fat around the abdominal organs) that can occur even if they don’t appear visibly overweight or have a normal BMI. This can be seen among Asians, including Japanese, Filipino, Korean, and Chinese people. Visceral fat, in particular, is linked to type 2 diabetes. Maintaining a healthy weight is important but it’s not the only factor in preventing diabetes.
Myth #4: Only “old” people get diabetes
While it is true that the risk of Type 2 diabetes increases with age, this condition is increasingly being diagnosed in children and teenagers. The rise in obesity seen in younger people and poor eating habits is a major factor behind this shift.
Myth #5: Diabetes is determined by genetics, so lifestyle doesn’t matter
While genetics can predispose a person to type 2 diabetes, it does not determine one’s fate. Having a family history of diabetes increases your risk, but lifestyle factors such as eating a healthy diet, being active, weight and stress management, good sleep habits, and quitting nicotine products can have a huge impact on whether or not you develop the disease. In fact, research shows that up to 70-90% of Type 2 diabetes cases could be prevented or delayed through lifestyle changes.
