Dietitian Marika Day debunks 4 common myths about diabetes
ARTICLE
29 June 2023
3 min read
3 min read
Diabetes affects millions of people around the world, including many Australians. In fact, in Australia, it’s estimated that almost 1.9 million people have been diagnosed with diabetes, and the condition is the seventh most common cause of death1. The condition, characterised by elevated levels of blood sugar, has three main types.
Type 1 is an incurable, lifelong autoimmune condition that is not linked to lifestyle factors. Type 2 is when the body gradually becomes resistant to insulin’s effects and is often associated with modifiable lifestyle factors. Gestational diabetes, the third main type, is diabetes that occurs during pregnancy and increases the risk of the mother developing type 2 diabetes in the future.
The good news is there are plenty of lifestyle changes we can make to reduce our risk of developing diabetes or improve our health if we’re living with the disease.
As we approach the National Diabetes Awareness Week, which runs from 9–15 July 2023, it's the perfect time to debunk some common myths about diabetes, diet, and disease management.
Myth 1: People with diabetes can’t ever eat sugar or dessert
Fact: While it is true that individuals with diabetes need to be aware of their sugar intake, it’s a myth that they must completely eliminate sugar from their diet. Moderation is key. People with diabetes can enjoy small amounts of sugar as part of a well-balanced diet, accounting for the carbohydrates they consume. It’s important to work with a healthcare professional or an accredited dietitian to determine suitable portion sizes and overall dietary requirements for your individual needs.
All or Something
While monitoring sugar intake is vital for people with diabetes, it’s also a good idea for anyone who wants to stay on top of their health. Cutting back on processed foods is a great place to start.
All: Plan your week of healthy meals to cook from scratch to reduce your intake of sugary, processed foods
Something: Start reading the labels of what you’re buying at the supermarket and see if you can choose an option with less added sugar.
If you need a little extra help with your diet, AIA Vitality members can access a discounted Nutrition Assessment through selected Accredited Practising Dietitians – and earn 1,000 AIA Vitality points for doing so. Head to the app to book now.
Remember, All or Something!
Myth 2: People with diabetes can only eat special "diabetic" foods
Fact: Often, so-called "diabetic" foods are marketed as sugar-free or low in sugar. That doesn’t mean, however, that you must exclusively eat these foods or even that they are the best foods for you. In fact, many of these sugar-free options can be highly processed with lots of other additives and preservatives. Instead, it’s best for people with diabetes to focus on consuming a variety of whole, unprocessed foods, including plenty of fruits, vegetables, wholegrains, legumes, lean proteins, and healthy fats.
Myth 3: People with diabetes should cut out all carbohydrates or follow a keto diet
Fact: Carbohydrates are an essential part of a balanced diet for everyone, including people with diabetes. Carbohydrates break down into glucose, which impacts blood sugar levels. However, the key is choosing low GI and complex carbohydrates such as whole grains, legumes, and high-fibre fruits and vegetables. These foods not only provide essential nutrients and fibre, but they also have a slower release of glucose into the bloodstream. Portion control and pairing carbohydrates with proteins and healthy fats are also important ways to effectively manage blood sugar levels in people with diabetes.
Myth 4: Being overweight causes diabetes
Fact: While being overweight or obese can increase the risk of developing type 2 diabetes, it doesn't mean that only people within those categories are affected. Genetics, family history, age, and other factors can play a role in the development of the disease. People of all body sizes can have diabetes, so it's important not to make assumptions based on appearance. If you are worried about whether you or someone you know might have diabetes, it’s best to speak with your doctor.
Marika Day
Marika Day is an Accredited Practising Dietitian and Nutritionist with over 10 years' experience in a variety of clinical and non-clinical areas. Her expertise and interests include gastrointestinal nutrition, which is influenced by her personal experience with coeliac disease. Additionally, she focuses on women’s health and the complexities of disordered and emotional eating. In addition to her clinical expertise, Marika regularly works in recipe development, helping people make nutritious choices every day. Her approach to nutrition is balanced, practical and empathetic and aims to help people enjoy food and live a healthy balanced life.
Disclaimer:
Copyright © 2023 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.
Copyright © 2023 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.
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