You might get confusing and wrong information when you try to find reliable information on the internet about a diet for people with diabetes. There is a lot of advice out there, but it can be hard to tell fact from myth. Here are 10 diabetes diet myths that aren't true.

Diabetes and diet: What’s the connection?

1. Eating sugar causes diabetes

The American Diabetes Association (ADA) says that eating too much sugar does not cause diabetes, but it may make it more likely in some people. Genetics and maybe an autoimmune reaction to a trigger are what cause type 1 diabetes.

Type 2 diabetes is caused by genes and a number of risk factors, some of which are lifestyle-related. Some of the things that can make you more likely to get diabetes are being overweight, having high blood pressure, being over 45, and not moving around much. Sugary drinks like fruit punches and sodas have a lot of empty calories. New studies show that these drinks may raise your chance of getting diabetes. The ADA says to stay away from them to help prevent diabetes. Other sweets, on the other hand, do not cause diabetes by themselves.

2. Carbohydrates (carbs) are the enemy

You should eat carbs. The kinds of carbs you eat and how many you eat are what matter for people with diabetes, not carbs themselves. There are different kinds of carbs. The ADA says that foods with a low glycemic index (GI) are better than foods with a high GI. The GI shows how quickly foods with carbs may affect blood sugar levels. Here are some examples of low-GI carbs:

oatmeal rolled or cut with a steel blade whole-grain bread dried beans and other legumes
veggies that are low in starch, like broccoli, spinach, and tomatoes

The glucose load (GL) of the food you eat should also be low. Like GI, GL takes serving size into account when figuring out the number of calories. People think it gives a more true picture of how foods will impact your blood sugar. Here are some examples of low-GL carbs:

150 grams of soybeans
80 grams of green peas
80 grams of parsnips
80 grams of carrots

Having a high-GI or high-GL food with a low-GI or low-GL food can help make your meal more balanced. There is a useful list of GI and GL ratings for more than 100 foods from Harvard Medical School.
Even if you choose healthy carbs, you still need to watch how many you eat because too many can make your blood sugar rise. Don't go over your daily carb limit. Talk to your healthcare team about what's best if you don't have one. If you use plates to keep track of your portions, don't eat more carbs than a quarter of the plate.

3. Starchy foods are off-limits

As we've already said, starchy foods contain carbs and can fit into your meal plan. To get the vitamins and minerals you need and keep your blood sugar in check, choose carbs that are high in fiber and not cooked as much.

4. You’ll never eat dessert again

If you have diabetes, feel free to eat a cookie or a piece of cake every once in a while. The key is balance and watching how much you eat. A reliable source from the National Institutes of Health says that putting too many limits on yourself can cause you to binge or overeat.
Watch out for the "all or nothing" way of thinking. On special events, you can enjoy a small amount of your favorite sweet. To keep things safe, just make sure that other carbs in your meal aren't too high. Don't go over your daily carb limit. The ADA says that the average person should eat between 45 and 60 grams of carbs at each meal. There are a lot of recipes online that you can use to make many sweet treats that are healthy and lower in carbs.

5. Fruit is bad

On a diabetes diet, you can eat any fruit you want. Some fruits do have more natural sugars than others, but as long as you don't eat too much of them, you can enjoy them all. A serving of any kind of fruit, according to the Mayo Clinic, has about 15 grams of carbs.
That's about the same as, say,

1/2 medium banana
1/2 cup cubed mango
3/4 cup cubed pineapple
1 1/4 cups strawberries
2 tablespoons dried fruit

6. Sugar-free products are healthy

There are a lot of sugar-free processed foods in almost every area of the grocery store. But don't think that just because something says "sugar-free" on the label that it is good. It could still have a lot of calories, carbs, or fat. Check the nutrition label to see how many carbs are in the whole food.

7. While on medication, you can eat what you want

You can't eat whatever you want, whenever you want just because you have diabetes. To keep your diabetes under control, you need to take your medicine as directed and eat well. Like any other healthy eating plan, a diabetes eating plan has foods that will help you reach your goals and foods that will hurt them. Your medicine might not work as well if you regularly eat unhealthy foods or amounts that are too big.

8. Fats don’t matter

The American Heart Association says that having type 2 diabetes makes you more likely to have a heart attack or stroke. This link is partly caused by the fact that lots of people with diabetes are also weighty. They also often have high blood pressure or bad cholesterol levels in their blood.

Trans fats and too much saturated fat can make you more likely to have heart problems. High-fat dairy products and deep-fried foods are examples of foods that are high in saturated fats. Eating these foods can make you gain weight, raise your bad cholesterol levels, and increase your risk of heart disease and stroke. As of now, the Dietary Guidelines for Americans say that trans fats should be avoided at all costs and that saturated fats should make up less than 10% of your daily calories.

9. Artificial sweeteners are safe

A lot of people think that the Food and Drug Administration (FDA) tightly controls artificial sweeteners, but a lot of food additives get put on the market with no oversight. It is up to the company that makes the additive to decide if it is "generally recognized as safe" (GRAS). Also, they can choose if they want to tell the FDA when they use a new food product, even if it's not GRAS.
Even though there is debate about whether fake sweeteners are safe or not, the FDA has said that the following sweeteners are safe to use in certain situations:

saccharin
aspartame, which you should avoid if you have phenylketonuria
acesulfame potassium (acesulfame-K)
sucralose
neotame
advantame
stevia

The FDA's labeling of artificial sweeteners as safe go against what the Center for Science in the Public Interest (CSPI) says should be done. The CSPI rates how safe food additives are by looking at a lot of study. This notice says that some man-made sweets, like aspartame, saccharine, and sucralose, might be bad for your health.

The ADA still says that artificial sweeteners can be used instead of sugar to make things sweeter without adding a lot of carbs. Remember that some fake sweeteners still give you a little carbs, so you'll need to keep track of how much you use.

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Lesson Summary

When searching for accurate diet information for diabetes online, it's easy to come across misinformation. To help distinguish fact from myth, here are the top 10 diabetes diet myths debunked:

• Eating sugar causes diabetes: While excessive sugar consumption is not the direct cause of diabetes, it may increase the risk in some individuals. Genetic factors and autoimmune reactions play a significant role in type 1 diabetes, while type 2 diabetes is influenced by genes and lifestyle factors.
• Carbohydrates (carbs) are the enemy: Carbs are essential, but the type and quantity matter for diabetes management. Opt for low glycemic index (GI) and low glucose load (GL) carbs, and monitor your intake to avoid blood sugar spikes.
• Starchy foods are off-limits: Contrary to belief, starchy foods can be included in a diabetes meal plan if chosen wisely, focusing on high-fiber options.
• You'll never eat dessert again: You can enjoy occasional sweets with moderation and balance, ensuring they fit within your daily carb limit.
• Fruit is bad: Fruits are permissible in moderation on a diabetes diet due to their natural sugars, provided portion sizes are controlled.
• Sugar-free products are healthy: Not all sugar-free products are healthy as they may still contain high calories, carbs, or fats. Always check the nutrition label.
• While on medication, you can eat what you want: Following a diabetes-friendly eating plan is crucial even while on medication to manage blood sugar effectively.
• Fats don't matter: Type 2 diabetes increases the risk of heart issues, making it vital to watch saturated and trans fat intake to maintain heart health.
• Artificial sweeteners are safe: FDA-approved artificial sweeteners can be used in place of sugar, but their carb content should still be considered and monitored.
• No diet can cause diabetes: It's important to combat the misconception that any specific diet alone can cause diabetes, as genetics and various factors contribute to its development.