Diabetes (type 2) has turned into an epidemic over the past recent years, particularly in urban settings. A lot of myths still prevail in society regarding a diabetic diet which becomes a hindrance towards opting for correct eating choices and healthier lifestyle practices. Diabetes is basically a metabolic disorder that arises as a result of faulty insulin secretion or insulin action; a hormone responsible for maintaining blood glucose levels produced by the pancreas in the body.

Anything you eat ultimately breaks down into glucose in the body cells. When your body is unable to synthesize the right amount of insulin, blood glucose levels rise. Substantial progress can be achieved in attaining health and wellbeing even living with diabetes and for that reason, it is imperative to debunk certain myths when it comes to a diabetic diet. What to eat, in what proportions, and at what timings is the core towards a diabetic meal plate. Without further ado, let’s debunk them one by one.

Myth #1: Diabetics should never eat sweets or desserts.
Indulging in a small piece of your favorite cake or dessert once in a while is alright when you are following a healthy meal plan for the rest of the week. 

Myth #2: Diabetics cannot have carbs.
There is a common perception that consuming carbs will spike a rise in blood sugar. However, the type and portion of carbs matter. Go for complex carbs rather than sugary and refined ones. Complex carbs which have a low GI (glycemic index) don’t spike blood sugar levels instantly. They are rich in fiber and keep you satiated for longer. 

Myth #3: Diabetics cannot have fruits.
Fruits do contain natural sugars but can be consumed in moderation. More notably they contain other essential nutrients and are rich in fiber. According to American Diabetes Association (ADA), citrus and berry fruits are actually recommended. They can also be eaten in exchange for other carbs like grains or dairy.

Myth #4: Diabetics can eat whatever they like if they are on medication.
Consuming nutrient-rich food in balanced portions is the root principle to keep diabetes in check. Don’t go overboard as consuming additional drugs to compensate for your food intake may lead to developing complications. Follow your doctor’s recommended dosages.

Myth #5: Diabetics can substitute their carbs portion with protein.
ADA recommends 45% of total daily dietary intake from carbs; therefore, swapping this figure with protein is a big no. If this protein has saturated fat, it can lead to cardiac complications.

Myth #6: Diabetics have to follow a special diet.
There is no fancy diet for diabetics but yes, a balanced diet rich in all macro and micronutrients, low-fat dairy, lean meats, and unsweetened beverages which is similar to any other healthy diet. Consuming food timely is crucial to maintaining blood glucose levels.

Myth #7: Diabetic foods or diet foods are good for diabetes.
Highly processed foods or packaged foods are not good for anyone let alone diabetics. The labels might read sugar-free but may contain high amounts of artificial sweeteners. Moreover, they may cause gastric irritation.

Myth #8: Diabetics have to give up on their favorite foods.
It’s all about taming and transforming your eating habits more healthily. You can certainly quit hopping on savories, chocolates, and candies now and then and limiting it to once a week. You can satiate your daily sugar cravings with a small portion of fruit. 

Myth #9: Diabetics can have as many fats as they like.
Saturated fats and trans fats need to be kept off the limit as they tend to raise cholesterol levels and become a precursor for cardiovascular issues. 

Myth #10: Eating large amounts of sugar causes diabetes.
Consuming a large amount of sugar can be a contributing factor however, genetic predisposition and distorted lifestyle factors are the principal factors leading to diabetes. Sweetened beverages contain solely high amounts of sugar which cause an instant spike in blood sugar and are not recommended at all. One should also be aware of added sugars and sodium in packaged foodstuffs. It should be noted that there is no standard set rule for a diabetic diet that can apply to everyone.
It depends on an individual’s health status or any other associated medical condition and hence the eating plan varies from person to person and is best advised by a healthcare professional. The chief goals are to maintain adequate blood sugar levels throughout the day (24 hours), ideal body weight, prevent high blood pressure and high blood cholesterol as well as provide adequate
nutrition.

Check out this article published by the leading national news daily in Oman:
https://www.omanobserver.om/article/1116491/opinion/international/debunking-some-of-the-diabetic-diet-myths