Nearly 30 million people in the U.S. are diagnosed with diabetes, a chronic condition that affects people of all ages. Although diabetes is a common disease, there are still many misconceptions related to its causes, symptoms and treatments. Let’s unpack the myths and get the facts so you can manage your health.
Myth: You either have Type 1 or Type 2 diabetes; there’s no in-between.
Fact: There are several types of diabetes including type 1 and type 2 as well as gestational, monogenic, medication-induced and pre-diabetes. A majority of people have type 2 diabetes, which is caused by a combination of your pancreas not producing enough insulin and resistance to that insulin at the liver, muscle and fat. Type 1 diabetes is less common. It occurs when your pancreas cannot make insulin. Insulin is needed to move glucose from your bloodstream to your body’s cells, where it is used to produce energy. Recent studies have shown that people can have a combination of type 1 and type 2 diabetes. This type of diabetes is known as double diabetes (DD), hybrid diabetes or type 1.5 and is caused by genetics, obesity and lifestyle.
Myth: Only overweight people get diabetes.
Fact: Being overweight puts you at a higher risk for developing diabetes, specifically type 2. But anyone can develop diabetes, including healthy people who are at an ideal weight for their body type. Common causes of diabetes in people who are not overweight are genetics and damage to the pancreas, which makes the hormone insulin. Research has shown that people who have more visceral fat, or belly fat, are at a greater risk for type 2 diabetes. Other factors that contribute to developing diabetes are genetics, certain medications, smoking, and drinking too much alcohol.
Myth: Eating too much sugar causes diabetes.
Fact: Eating lots of foods with added sugar and sugar-sweetened beverages like soda can increase your risk for diabetes, but it does not directly cause diabetes. Many risk factors can lead to diabetes, which is caused by your body’s inability to make and respond to insulin. Eating and drinking sugary foods and beverages can lead to weight gain and a higher body mass index, which are risk factors for diabetes. You can lower your risk for developing diabetes by reducing your added sugar intake to less than 10% of your daily calories.
Myth: Only medication can control my diabetes.
Fact: Not everyone needs medication to manage their diabetes. There are many ways to control diabetes and lower your blood sugar. Losing weight, getting enough physical activity, eating foods high in fiber and low in refined carbohydrates (added sugars and starches low in fiber) can lower your A1C results (a test used to assess average blood sugar levels). Managing your blood sugar also means managing your stress levels. When stressed, your body releases hormones that cause your blood sugar to rise. Exercise is one way to combat stress, but you can also try deep breathing, mindfulness, meditation, journaling, walking in nature, psychotherapy and picking up new hobbies. Other things you can do to manage diabetes without medication include the following:
- Getting enough sleep
- Track your blood sugar levels
- Eating foods high in magnesium and potassium(almonds, green beans, apples, whole grains, beef, chicken and turkey)
- Eat minimally processed carb foods (beans, lentils, oats, barley, bulgur, whole wheat pasta, non-starchy vegetables, legumes, unsweetened Greek yogurt)
- Eat healthy snacks throughout the day
- Eat probiotic foods like yogurt with live active cultures (kefir, tempeh, sauerkraut and kimchi)
Myth: “Borderline” diabetes is nothing to worry about.
Fact: “Borderline” or pre-diabetes is when you have a higher-than-normal blood sugar but not high enough to be diagnosed with diabetes. Borderline diabetes can lead to diabetes and can cause damage to your heart, blood vessels and kidneys even if you haven’t been diagnosed with type 2. There are ways to prevent pre-diabetes from developing into diabetes. Getting and staying healthy can help you prevent diabetes and avoid serious complications. Start by getting enough exercise, cutting carbs, losing weight, quitting smoking and controlling your blood pressure and cholesterol.
Myth: Once you have diabetes, there is nothing you can do to prevent other health problems.
Fact: Not true! You can prevent complications from diabetes by carefully managing your condition. In fact, according to the Centers for Disease Control and Prevention, diabetes complications are decreasing, including rates of death from heart attacks and strokes. You can reduce your chances of developing other health problems from diabetes by losing weight, eating a healthy diet, being physically active, taking medicines, seeing your doctor and care team and managing your blood sugar, blood pressure and cholesterol levels.
Myth: People who follow their treatment plan never have high blood sugar readings.
Fact: There are many reasons your blood sugar levels can spike, including dehydration, taking certain medications, skipping or not taking medications correctly, stress, lack of sleep and poor diet. Your body’s blood sugar levels may jump if you’re sick with a cold or the flu. Monitoring your blood sugar levels is especially important to ensure you effectively manage high blood sugar levels and your condition. You should contact your doctor if your blood sugars remain elevated or you cannot lower your blood sugar level. High blood sugar that is untreated over many years can lead to complications such as nerve and kidney damage and eye disease.
Knowing the facts about diabetes can help you manage your condition safely and live a healthy life.
