Type 2 diabetes - 9 diabetes diet myths answered

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Type 2 Diabetes - 9 Diabetes Diet Myths Answered
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9 Diabetes Diet Myths Answered Truweights
Senior Nutrition Coach Sushmita Mukherjee

• Half knowledge is more dangerous than ignorance!!
  Thomas B. Macaulay
• Yes, it is true that half knowledge is worse than
  ignorance and especially when it is regarding any
  disease, that too like DIABETES.

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1. Myth- Eating sugar causes diabetes
Fact According to American Diabetes Association
only eating too much of sugar alone doesnt
always lead to diabetes, it also depends on many
other factors. Type 1 diabetes is caused by
genetics and possibly an autoimmune response to a
trigger. Whereas, Type 2 diabetes is caused by
heredity and various factors such as overweight
or obese, being sedentary, too much of stress,
having high blood pressure.
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1. Myth- Eating sugar causes diabetes
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2. Myth- No to carbohydrates

• Fact- Zero or low carb diet are becoming quite
  popular. However, Carbohydrates can never be
  anyones enemy. They give us the energy to
  perform voluntary functions like walking,
  driving, talking as well as involuntary functions
  like respiration, blood circulation, digestion
  etc.
• It is never the carb alone rather the type of
  carb, quality and quantity of carb are what is
  very much important for those with diabetes.

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No to carbohydrates
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3. Myth- Diabetic people can never have rice.

• Fact- Rice is one of the staple foods in India.
  So instead of saying no to rice carbs, thinking
  it to be one of the main causes of diabetes,
  choose the right type of rice that gives right
  carbs.
• Diabetic people should always choose unpolished
  or semi polished rice and avoid white rice. For
  eg- brown rice or red rice can be good options
  for diabetics.

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Diabetic people can never have rice.
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4. Myth- Potatoes cannot be consumed if
diabetic.

• Potatoes are high in carbs, but one can still
  enjoy them in moderation. Instead of having
  potato alone, make healthy combinations by
  preparing potato with protein sources such as
  green peas, or potato in a salad with veggies
  such as broccoli can be consumed.
• One can have a cheat meal once a week. The
  recommended quantity will be 50 g which is a
  small sized potato or if medium sized, take ½
  portion.

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Potatoes cannot be consumed if diabetic.
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5. Myth- Say goodbye to sweets and desserts
forever.

• Fact- No need to restrict sweets completely. We
  believe sweets and desserts are the causes of
  diabetes. Yes, they do contribute but According
  to the National Institutes of Health, restricting
  yourself too much may eventually lead to binge
  eating or overeating. So the most important part
  is not to restrict rather control the portion
  size. Get over with the mentality of all or
  nothing.
• Take a small portion for example, in case of ice
  cream can have 1 or 2 tbsp once in 15 days or
  choose a healthier option such as blend thick
  curd with fresh fruit and have once a week.

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Say goodbye to sweets and desserts forever.
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6. Myth- For Diabetes, fruits should be
restricted

• Fact- According to American Diabetes Association,
  all fruits are allowed but you will need to keep
  in mind that fruits with high glycemic index need
  to be taken in a smaller portion.
• For example, fruits high in glycemic Index such
  as Banana, Mango, Jackfruit, Custard apple etc.
  can be taken in 50 g only while fruits with a low
  glycemic index like apple, orange, mosambi,
  papaya, pine apple, pomegranate can be 100 g.

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For Diabetes, fruits should be restricted
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7. Myth- Sugar-free products are healthy

• Fact If you think sugar free products are great
  ways for prevention of diabetes, you are wrong.
  Sugar-free products often contain artificial
  sweeteners. Artificial sweeteners are the
  chemical or natural compounds that can replace
  the sweet taste of sugar without adding any
  calories.
• Wow! Isnt that great? The benefit of sugar
  without its side effect!! Ideally no.
• Yes, it is true that it doesnt add on to
  calories but you tend to eat more high calories
  food otherwise, as it increases the appetite.

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Sugar-free products are healthy
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8. Myth- Diabetic people should not exercise
much

• Fact Doctors always advice routine physical
  exercises for diabetes. Exercise helps burn the
  extra fat, reduces stress levels and helps
  control cholesterol and diabetes sugar levels. It
  also increases insulin sensitivity.
• 30-40 mins of exercise (eg-walking/ yoga) is very
  much recommended for diabetic people. It is
  desirable to have a 10 mins walking session,
  keeping a gap of 45 mins after dinner.

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Diabetic people should not exercise much
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9. Myth Diabetes diet is all about reducing
sugar and simple carbs

• Fact- Its not only about simple sugar (Table
  sugar) and simple carbs to be avoided for the
  prevention of Diabetes. Yes, simple sugars need
  to be avoided or controlled, for example, stop
  taking table sugar in food and beverages.
• And avoid starchy products like potato/ white
  rice but along with that, we also need to keep a
  check on our consumption of refined food/
  Processed foods like ketchup/ sauces/ jams and
  jellies, packaged fruit juices that have a lot of
  sugar. Also in fruits, there is simple sugar, so
  it is better to have one fruit (100 g) and have
  it before sunset.

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Diabetes diet is all about reducing sugar and
simple carbs
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Thank You
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