If you or someone in your family has been diagnosed with diabetes recently and if you are scouring the internet for the best diet for diabetes, there is no dearth of information and you will find really good diabetes friendly diets and recipes. However, on the flip side there is also no dearth of misleading information about ‘certain foods touted to be bad if you have diabetes.
Unfortunately, the majority of the diet related misinformation in diabetes is centered around sugar and sweet consumption. In this article we discuss a handful of such ‘Sweet Lies’ or myths about sweets and their association with diabetes. Read further to know more.
Sweet Lie # 1 - Excessive sugar consumption causes diabetes.
The above statement is undoubtedly the commonest sweet related myth about diabetes. Several studies have shown that sugar consumption is one of the contributing factors in some cases of diabetes, but eating sugar alone does not lead to diabetes. Several other risk factors contribute in triggering diabetes, which include:
- Genetic predisposition (mainly in type 1 diabetes)
- Uncontrolled high blood pressure
- Obesity
- Sedentary lifestyle
- Progressing age
- Alcohol consumption
A word of caution - it is always recommended to have sugar in moderation or avoid it if possible as sugar is loaded with empty calories.
Sweet Lie # 2 - Using artificial sweeteners is a safe and healthy alternative if you are diabetic.
The aisles in the supermarkets and grocery stores are packed with endless selections of sugar-free or artificial sweeteners marketed as safe for use in diabetics. But in reality not everything that has been marked ‘sugar free’ is a healthy choice. These products may still contain ample amounts of simple carbs, fat, and empty calories that are not good news for your diabetes. Moreover, studies have shown that a few artificial sweeteners interfere with insulin metabolism thereby affecting the body’s healthy blood sugar levels maintenance.
A word of caution - You can replace the regular sugars with artificial sweeteners to sweeten your desserts occasionally, but do not make it a regular habit.
Sweet Lie # 3 - You’ll have to say goodbye to sweets and desserts once you are diagnosed with diabetes.
Being diagnosed with diabetes does not mean that you will have to give up on sweets completely. Moderation and portion controlled eating is the key for sweet consumption. It is also recommended that you restrict your sweet consumption to special occasions rather than regular consumption.
A word of caution - On the day you plan to eat sweets, it is advisable to limit other carbs in your meal and keep a tab on the calorie count as well.
Sweet Lie # 4 - You cannot eat fruits if you have diabetes.
Fruits are not forbidden in a diabetic diet. A few fruits are actually effective in controlling blood sugar levels by improving insulin metabolism, you just have to choose your fruits wisely. It is advisable to avoid dried fruits as the drying process removes the moisture and fiber content of the fruits thereby increasing their sugar concentration.
A word of caution - Preferably opt for fruits with less sugar content and low glycemic index such as berries, grapefruit, and apples.
Take home message - Maneuvering your way through a diabetes-friendly eating plan may prove challenging at the beginning, but choosing the right nutrition is always easier with the right information. Always opt for food with low sugar content and low glycemic index and practice portion controlled eating for better management of your diabetes. Consult the diabetic and nutrition experts regularly. Take your medications regularly, follow-up regular consultations, and seek expert guidance for a personalized diet chart based on your health condition.
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