Some of the things you’ve heard on the subject are probably not true
If you suffer from diabetes, you are probably careful about what you eat in order to keep your blood sugar levels safe. This is the key to good health and preventing serious complications.
Many of us have misconceptions about diabetes and diet. Let’s expose 7 of the myths you may have encountered:
Myth 1: You need to follow a certain diet in case you suffer from diabetes
Fact: There is no special diet for diabetes. A healthy diet is recommended to maintain a healthy weight. This includes a diet with products of plant origin (vegetables, fruits, cereals), meat, vegetable fats instead of margarine, low-fat dairy products.
Myth 2: You should exclude bread from your menu
Fact: You can continue to eat bread and other carbohydrates if you have diabetes, but your daily portion needs to be in a healthy amount. Choose whole grains more often. Find out which foods contain carbohydrates and in what quantities. Distribute less carbohydrates in all your daily meals to keep your glucose levels normal. If you need help preparing a diet, you can turn to a qualified nutritionist who will consult you individually and prescribe the right amount of carbohydrates for your personal needs.
Myth 3: Excluding sugar from your diet would help control the disease
Fact: Sugar is just a part of all the carbohydrates you need to watch out for to maintain normal glucose levels. To determine the amount of carbohydrates to eat at each meal, check the label of all foods. Look at the recommended dose on the label and compare it to the amount on your plate. Calculate the total weight of carbohydrates per meal.
For example: the label states that one meal is equal to one cup, and the total amount of carbohydrates allowed is 45 grams. In your plate you have an amount equal to 2 cups or a total of 90 grams of carbohydrates. Does this meet your daily needs? Most doctors recommend 45 to 60 grams of carbohydrates per meal, of course, depending on each individual’s calorie needs.
Myth 4: You can eat all kinds of meat and fats, as they do not contain carbohydrates
Fact: Eating less fat, especially saturated fat, found in meat or other foods is important for your heart health. This is true, especially when it comes to type 2 diabetes, because the risk of cardiovascular disease is two to four times higher than normal. Keep your heart healthy by focusing more on a variety of plant foods.
Myth 5: Juices are preferable to fizzy drinks
Fact: Half a glass of juice contains the same amount of carbohydrates as half a glass of soda. Juice contains more nutrients, but can raise your blood sugar levels as much as fizzy drinks. It is recommended that your main drink be water and drinks with 0 calories. If you drink juice, it is necessary to limit its amount by including the carbohydrates it contains in the total daily intake.
Myth 6: If you are overweight, then you are doomed to get diabetes
Fact: You can slow down and even prevent type 2 diabetes by losing about 5 to 7 percent of your weight, and by including at least two and a half hours a week of exercise. Small changes in your lifestyle make a difference in your health.
Myth 7: If you are taking medication for diabetes, you do not need to be careful about what you eat
Fact: It is important to pay attention to what you eat and how physically active you are to fight diabetes. Lifestyle, including what we eat and how much we exercise, is the cornerstone of good health, whether you have diabetes or not. But always follow your endocrinologist’s advice and recommendations on medication and monitor your blood sugar levels.