Diabetes is the biggest public health crisis of the 21st century, and it continues to grow to epidemic proportions. Nearly 24 million children and adults have diabetes. Each year, 1.6 million new cases are diagnosed and 57 million Americans have pre-diabetes. The death rate for diabetes has continued to grow since 1987, while the death rates due to heart disease, stroke and cancer have declined.
Do you know the truth about diabetes—the disease, what to eat, and what you can do to prevent or control diabetes? Here is some helpful information to put you in the know about diabetes.
Diabetic Myths
Myth—You can catch diabetes from someone else.
No. Although we don’t know exactly why some people develop diabetes, we know diabetes is not contagious. It can’t be caught like a cold or flu. There seems to be some genetic link in diabetes, particularly type 2 diabetes. Lifestyle factors also play a part.
Myth—People with diabetes can't eat sweets or chocolate.
If eaten as part of a healthy meal plan, or combined with exercise, sweets and desserts can be eaten by people with diabetes. They are no more “off limits foods” for people with diabetes.
Myth—Eating too much sugar causes diabetes.
No. Diabetes is caused by a combination of genetic and lifestyle factors. However, being overweight does increase your risk for developing type 2 diabetes. If you have a history of diabetes in your family, eating a healthy meal plan and exercising regularly are recommended to manage your weight.
Myth—People with diabetes should eat special diabetic foods.
A healthy meal plan for people with diabetes is the same as that for everyone:
- Low in fat (especially saturated and trans fat
- Moderate in salt and sugar
- Meals based on whole grain foods, vegetables, and fruit
Diabetic and “dietetic” versions of sugar-containing foods offer no special benefit. These foods still raise blood glucose levels. They are usually more expensive and also can have a laxative effect if they contain sugar alcohols.
Myth—If you have diabetes, you should only eat small amounts of starchy foods, such as bread, potatoes and pasta.
Starchy foods are part of a healthy meal plan. What is important is the portion size. Whole grain breads, cereals, pasta, rice, and starchy vegetables like potatoes, yams, peas, and corn can be included in your meals and snacks, but portions are key. For most people with diabetes, having three to four servings of carbohydrate-containing foods each day is about right. Whole grain starchy foods are also a good source of fiber, which helps keep your gut healthy.
Myth—People with diabetes are more likely to get colds and other illnesses.
No. You are no more likely to get a cold or another illness if you have diabetes. However, people with diabetes are advised to get flu shots. This is because any infection interferes with your blood glucose management, putting you at risk of high blood glucose levels and, for those with type 1 diabetes, an increased risk of ketoacidosis.
Myth—Insulin causes atherosclerosis (hardening of the arteries) and high blood pressure.
No, insulin does not cause atherosclerosis. In the laboratory, there is evidence that insulin can initiate some of the early processes associated with atherosclerosis. Therefore, some physicians were fearful that insulin might aggravate the development of high blood pressure and hardening of the arteries, but it doesn’t.
Myth—Insulin causes weight gain, and because obesity is bad for you, insulin should not be taken.
Both the UKPDS (United Kingdom Prospective Diabetes Study) and the DCCT (Diabetes Control & Complications Trial) have shown that the benefit of glucose management with insulin far outweighs (no pun intended) the risk of weight gain.
Myth—Fruit is a healthy food. Therefore, it is ok to eat as much of it as you wish.
Fruit is a healthy food. It contains fiber and lots of vitamins and minerals. Because fruit contains carbohydrate, it needs to be included in your meal plan. Talk to your dietitian about the amount, frequency, and types of fruits you should eat.
Myth—You don’t need to change your diabetes regimen unless your A1C is greater than 8 percent.
The better your glucose control, the less likely you are to develop complications of diabetes. An A1C in the sevens (7s), however, does not represent good control. The ADA goal is less than 7 percent. The closer your A1C is to the normal range (less than 6 percent), the lower your chances of complications. However, you increase your risk of hypoglycemia, especially if you have type 1 diabetes. Talk with your health care provider about the best goal for you.
Carbohydrates and Diabetes
Understanding the effect of carbohydrate on blood glucose levels is key to managing diabetes. The carbohydrate in food makes blood glucose levels go up.
The key to keeping blood glucose levels at your goal is to balance the food you eat with your physical activity and any pills or insulin you take. If you eat more carbohydrate than usual, you can expect your blood glucose levels to be higher than usual. Likewise, if you eat less, you can expect your blood glucose levels to be lower. Finding the balance for yourself is important so you can feel your best, do the things you enjoy, and lower your risk of diabetes complications.
There are three main types of carbohydrate in food. They are starch, sugar and dietary fiber. Starch and sugar both raise blood glucose levels so including both types in your meal plan is essential. Foods that contain carbohydrate are:
- Beans and legumes
- Grains and starchy vegetables
- Fruit
- Dairy products like milk and yogurt
- Sweets and snack foods like chips
Meal planning for diabetes is more than just cutting back on starch or sugar. There are many options that people with diabetes use to help them plan their meals. Having diabetes doesn’t have to mean eating the same foods day after day. By choosing the right meal planning tool for you, you’ll be able to try new foods and enjoy your favorites. You may want to try them all or use a combination to find out which you like the most.
Plate Method
It’s simple! Include more non-starchy vegetables and smaller portions of everything else. No special tools and nothing to count or read.
Carbohydrate Counting
Carbohydrate-containing foods raise blood glucose levels. By keeping track of how many carbohydrates you eat and setting a limit for your maximum amount to eat, you can help to keep your blood glucose levels on track.
Glycemic Index
The amount and type of carbohydrate affects blood glucose levels. Choose most of your foods with a lower glycemic response as a way to fine tune your carb counting. |
