Knowing the facts about diabetes can help you better manage your condition—and improve the quality of your life.
More than 34 million Americans have diabetes: either type 2 (the most prevalent), type 1, or gestational. This common medical condition has been extensively researched, and yet, there continue to be numerous myths, misconceptions, and misinformation surrounding diabetes.
If you or a loved one has diabetes, knowing the truth about the disease is critical.
Myth #1
Diabetes isn't that serious.
The truth: Diabetes is a serious, chronic disease that increases the risk of heart disease and stroke. It also can lead to other serious medical complications, such as kidney failure, blindness, and amputation of a toe, foot, or leg.
Diabetes was the underlying cause of 84,946 deaths in the U.S. in 2018. The World Health Organization (WHO) estimates that diabetes caused the death of 1.5 million people worldwide in 2019.
Myth #2
Being overweight leads to diabetes.
The truth: Obesity does increase the risk of type 2 diabetes and gestational diabetes, but it doesn’t mean you will inevitably develop these conditions. In 2020, the Centers for Disease Control and Prevention (CDC) reported that 11% of people with type 2 diabetes in the U.S. were neither overweight, nor obese. Type 1 diabetes isn’t associated with body weight. The fact is, people of any weight can have diabetes.
Myth #3
Eating sugary foods causes diabetes.
The truth: This is a common myth, perhaps because blood sugar (also called blood glucose) plays an important role in diabetes. Eating sugar doesn’t directly cause diabetes, but a sugary diet can lead to being overweight and obese, which are risk factors for type 2 diabetes.
Myth #4
Sugary drinks don't cause diabetes.
The truth: Although there is no proven link between sugary foods and diabetes, research shows that sugary drinks are linked to type 2 diabetes. That’s why the American Diabetes Association (ADA) recommends that people don’t drink sugar-sweetened beverages.
Sugary drinks raise your blood sugar and can add several hundred calories in just one serving.
Sugar-sweetened beverages include:
- Energy drinks
- Sports drinks
- Regular soda
- Fruit drinks
- Fruit punch
- Sweet tea
How about artificially sweetened drinks? Do they cause diabetes? No. A 2013 study found that artificially sweetened beverages and fruit juices didn’t increase the risk of developing diabetes.
Myth #5
People with diabetes must be on a strict diet
The truth: People with diabetes need to carefully plan their meals to ensure that their blood sugar levels remain balanced.
That said, a healthy meal plan for people with diabetes is about the same as for anyone else: moderate in salt and sugar, low in saturated fat, with meals based on whole grains, non-starchy vegetables, lean protein, healthy fats, and fruit.
Starchy foods can be part of your meal plan, but portion size is key. Appropriate portions of breads, rice, cereals, pasta, and starchy vegetables like potatoes, peas, yams, and corn can be included in meals and snacks.
The amount of carbohydrates you need is based on a variety of factors. Work with a Registered Dietitian Nutritionist (RDN) or Certified Diabetes Care and Education Specialist (CBDCE) to determine a meal plan that’s just right for you.
And yes, people with diabetes can eat sweets or chocolate, as long as they are a part of a healthy meal plan. The key is to have small portions on special occasions. It is also helpful to include them with other foods, which helps slow digestion. This is especially true for sugary drinks and desserts that can spike blood sugar levels.
If you have type 1 diabetes, you may have to adjust your next insulin dose to compensate for sugary carbs. Using a continuous glucose monitor will show you when your levels are changing.
And finally, regarding those special “diabetes-friendly” foods, beware. They are often more expensive, and some can still raise glucose level.
Myth #6
Diabetes is contagious like a cold or the flu.
The truth: Don’t worry, you can’t catch diabetes from someone else. Doctors classify diabetes as a non-communicable disease.
Myth #7
People with diabetes get sick more often than other people.
The truth: Just because you have diabetes doesn’t mean you are more likely to get a cold or another illness. However, people with diabetes should get their annual flu shots since they are more likely to develop serious complications if they catch the flu.
Myth #8
If you have diabetes, you're more likely to catch COVID-19.
The truth: According to the American Diabetes Association (ADA), people with diabetes are no more likely to contract the coronavirus than anyone else. People with diabetes have a higher tendency to experience complications if they do get COVID-19.
Myth #9
Sugary drinks don't cause diabetes.
The truth: In severe cases, diabetes can lead to amputations and blindness, but these effects are not inevitable. People who carefully manage their condition rarely experience these outcomes.
According to the CDC, lower-extremity amputation happens in only about 0.56% of people with diabetes in the U.S. And 11.7% of adults with diabetes have some level of vision impairment.
Several risk factors increase the likelihood of experiencing diabetes-related complications. Among them are smoking, obesity, physical inactivity, high cholesterol, and high blood pressure.
Myth #10
There is a cure for diabetes.
The truth: Currently, there is no cure for diabetes (even though some herbal or natural products falsely make that claim). But the good news is that with proper medications and lifestyle changes, you can better manage your diabetes and reduce your risk of complications.
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