Diabetes Myths Debunked

If you have diabetes, you may already know that the foods you choose, along your medication and exercise, all play an important role in a good diabetes management plan.  Choosing healthy foods is important since food has a direct impact on your blood sugar, and maintaining a healthy blood sugar is vital in preventing long term complications from diabetes.  So, while there’s a lot of information about the disease out there, there’s also misinformation. Here, we separate fact from fiction.

I’ve heard that I need to follow a diabetic-diet.

False. People with diabetes should follow a healthy diet - a way of eating that reduces your risk of chronic diseases such as a heart attack or stroke and helps you to maintain a healthy body weight.  Everyone should eat this way, not just if you have diabetes.  A healthy diet is one that includes a wide variety of nutrient rich foods such as fruits, vegetables, whole grains, low fat dairy, beans, lean meats, poultry and fish.

I’ve heard that I should follow a low-carbohydrate diet.

False. Carbohydrates are an essential component of everyone’s diet, including someone with diabetes.  When choosing carbohydrates, aim for healthy whole grain products that contain fiber such as whole wheat pasta, brown or wild rice, whole wheat breads and whole grain cereals.  Don’t forget fruits and vegetables - both packed with essential nutrients.  Just be sure that you keep an eye on portion sizes.

I’ve heard sugar causes diabetes.

False. Although there are many reasons for developing diabetes, sugar alone is not a cause. Since foods that are high in sugar, such as soda and candy, are also often high in calories, eating too much of those foods can lead to weight gain.  In adults, diabetes is often a result of excess weight gain, especially around the belly, and not enough exercise. To help prevent diabetes, eat sensibly, walk regularly and maintain a healthy weight.

I’ve heard that I should choose foods labeled “sugar-free.”

Sugar free doesn’t equal calorie free, and is not always a healthier choice for someone with diabetes.  Often times sugar free foods can have just as many calories as the original sugar-containing version.  Some may even contain just as many carbohydrates too!  That’s why it is so important to focus on “total carbohydrates” when reading the nutrition facts panel and remember to keep portions in check.

In addition, in sugar free foods, sugar is often replaced with an ingredient called sugar alcohols (mannitol, sorbitol, maltitol, and xylitol) which may provide less calories that table sugar, but are not always well absorbed and if eaten in excess may have a laxative effect.

What’s the bottom line?
People with diabetes can enjoy the same foods that their family does since everyone can benefit from eating a healthy diet.  By taking an informed and sensible approach, you can still eat many of the foods you’ve always enjoyed.  Just remember to keep an eye on portions, choose nutrient rich foods most often, be physically active, take medication according to your doctor’s recommendations, and check your blood sugar regularly. Be sure to consult with a health care provider such as a registered dietitian, physician, or your ShopRite pharmacist if you have questions regarding your diet plan, the medications you are taking, or if you starting a new exercise plan.

To request a copy of ShopRite’s Living with Diabetes brochure, call us at 1-800-ShopRite today.