8 myths about food and diabetes

Not sure what to eat to help manage your diabetes? We’ll separate fact from fiction.

Whether from the internet or your nosy neighbor, you’ve probably gotten a lot of questionable advice and information about managing your diabetes. That includes which foods you can and can’t eat. According to the American Diabetes Association (ADA), diabetes affects nearly 30% of adults age 65 and older. And even if you’ve had this chronic disease for years, figuring out the right diet can be tricky.

You already know that the foods you eat are important to managing your condition. Your diet has a big impact on your blood sugar, which can cause complications if it gets too high. But there are a lot of myths about foods. We’re here to set the record straight.

Myth #1: You have to follow a “diabetes diet.”

Truth: A wide variety of eating patterns can lead to better blood sugar management.

“There’s really no diabetes diet. There’s just a healthy diet. And all foods fit,” says Rahaf Al Bochi, R.D.N., spokesperson for the Academy of Nutrition and Dietetics.

Instead of looking for a specific diet to follow, focus on these key factors of a healthy eating plan:

Choose whole foods over highly processed foods as often as possible.
Include lots of nonstarchy (lower carb) vegetables such as broccoli and carrots.
Limit added sugars and refined grains.
Pick more lean proteins such as chicken and turkey, which are lower in saturated fat.

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Myth #2: A low-carb diet is the best way to manage your blood sugar.

Truth: A low carb diet isn’t for everyone.

Carbohydrates can raise your blood sugar. So it would make sense that eating less of them will keep you in a healthier range. But you don’t have to follow a true low-carb diet to manage your diabetes. In fact, a very low-carb diet, such as the keto diet, can even have drawbacks, such as:

It’s often low in fiber. It’s hard to get the daily recommended amount of fiber on a very low-carb diet. Fiber is found in higher-carb foods such as beans, fruit, and grains. Fiber can help with blood sugar management. It also helps lower your cholesterol [link to the “your cholesterol numbers” in this batch] and improves gut health, both of which are good for your overall health.
It can cause hypoglycemia. If you’re taking glucose-lowering medication, a very low-carb diet can lead to low blood sugar, or hypoglycemia. According to the National Council on Aging, this condition can cause dizziness or fainting, especially in older adults. Always talk to your doctor before trying a new diet or making other big changes.
It’s hard to stick to. If carbs are the basis of your diet now, you might find it challenging to make such a drastic change.

Work with your health care provider to determine the right amount of carbs you can eat each day. They can help you plan meals that include your favorite foods while still meeting your carb goals. Spreading carbs throughout the day can help prevent spikes in your blood sugar.

Myth #3: You can’t eat fruit.

Truth: Fruit is fine!

Yes, most fruit is high in sugar, and sugar is carbs. But fruit is also a good source of fiber, which slows down your body’s absorption of sugar. That means it won’t cause the same spike in blood sugar that a can of soda will.

Fruit also contains vitamins, minerals, and antioxidants. These are all important for your overall health. And fruit is a great alternative to sugary desserts and candy to satisfy a sweet tooth.

To lessen the impact on your blood sugar, be mindful of portion sizes. These foods have about 15 grams carbs:

One small piece of fruit (about the size of a tennis ball), such as a kiwi, orange, or apple
1 cup berries or chopped fruit
½ banana or a larger piece of fruit
½ cup (4 ounces) unsweetened applesauce or other fruit puree without added sugar
2 tablespoons dried fruit

Pairing fruit with fat and protein slows the rise in blood sugar. Try these combos:

Apples and peanut butter
Cottage cheese and pineapple
Dark-chocolate-covered strawberries
Pears and cheese

Myth #4: “White foods” are off the table.

Truth: All foods can fit in your eating plan.

You may have heard that it’s better to avoid “white foods,” many of which are high in carbs such as white bread, white rice, and white sugar. But that’s way too broad a rule to live by. There are a lot of nutritious foods that also happen to be white: chicken, egg whites, tofu, onions, and garlic, to name a few.

The truth is that you don’t have to cut any food from your diet entirely. Yes, brown rice won’t raise your blood sugar as much as white rice, but that doesn’t mean you can never eat white rice. A dietitian or diabetes educator can help you understand which foods are higher in carbs and how to include them in your diet while still managing your blood sugar.

Myth #5: You must give up dessert.

Truth: There’s always room for dessert.

You don’t have to swear off sweets for the rest of your life just because you have diabetes. You just need to be smart about how you include them in your diet. Try some of these strategies:

Eat dessert with your meal instead of later. The fat, fiber, and protein from your meal will slow digestion and allow your blood sugar to rise more slowly.
Include dessert when estimating carbs in your meal. This means you might have to pass on the rice if you’re planning to have ice cream.
Stick to small portion sizes.
Take a 10-minute (or longer) walk after a meal with dessert. Exercise helps lower your blood sugar after you eat.

Myth #6: Sugar-free foods won’t raise your blood sugar.

Truth: Sugar-free foods often contain carbs that can raise your blood sugar.

Sugar-free doesn’t mean carb-free. It just means the sugar has been replaced with an artificial sweetener. For example, sugar-free cookies might be made with a high-carb flour. Always check the nutrition facts label for a food’s carb content.

Myth #7: You must count carbs.

Truth: There are simpler strategies for watching your carb intake.

Carb counting is one strategy when planning blood-sugar-friendly meals, but there are easier ways. With the help of a dietitian or diabetes educator, you can learn to eyeball portions of foods and estimate how many carbs are in them.

An even easier method? The plate method! Use your plate as a guide to balance your meals:

Fill half your plate with nonstarchy (lower carb) vegetables.
Fill one quarter with lean protein.
Fill one quarter with carb foods such as grains, beans, starchy (higher carb) vegetables, and fruit.

Limiting carb foods to one quarter of your plate is an easy way to keep your carbs in check at each meal. No counting, calculating, or measuring required.

Note: If you’re taking insulin to manage your diabetes, you may need to count carbs more closely. If you take insulin before meals, you’ll need to match your insulin dose to the amount of carbs in your meal. A diabetes educator or dietitian can help you with this.

Myth #8: Your dietitian will give you a meal plan and tell you what you can and can’t eat.

Truth: Dietitians help you plan meals that fit your lifestyle and food preferences.

Some people think dietitians are there to tell you not to eat your favorite foods. In truth, dietitians provide education and help you set goals so you can make food choices on your own.

“We work with your current schedule, lifestyle, and preferences to help create a plan that works for you,” says Al Bochi.

Remember: All foods can be a part of your eating plan. Your doctor or a dietitian can help you figure out how to fit them in.

Additional sources:
Number of cases: American Diabetes Association
Carbs and diet: Academy of Nutrition and Dietetics
Diabetes symptoms: National Council on Aging
Plate method: American Diabetes Association

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