Even if a person is following a well-balanced diet, various factors like stress, illness, or even medications can cause fluctuations in blood sugar. Therefore, it is important to consistently check blood glucose levels to ensure they remain within a healthy range.
Dr. Alka walavalkar
Dr. Alka walavalkar is Director at Resonance wellness, which specializes in Community & Corporate Public Health Programs.
With over two decades of experience as a Clinical Dietitian and Nutrition Scientist, Dr. Alka is also a Certified Diabetes Educator dedicated to disease reversal through lifestyle interventions. She holds a specialization in Integrative Health and Medicine from the University of Minnesota, US.
A recipient of the Academic Excellence Award presented by Dr. APJ Abdul Kalam in 1996, she has worked with esteemed institutions such as Bhabha Atomic Research Centre, Institute of Science, and Dr. Dalal’s Diabetes Care.
She is an Ambassador of Fit India Movement (Flagship program of government of India).
Dr. Alka has introduced Lifestyle Nutrition as a method of effortless auto-regulation through intuitive living. She has conducted accredited research on the efficacy of her designed interventions, with her findings published and presented in national and international journals.
Beyond her professional achievements, Dr. Alka is married to Dr. Girish Walavalkar and is a mother of two sons. Trained in Indian classical music, she enjoys singing and dancing as stress relievers. An avid marathoner and swimmer, she has completed numerous marathons, including the Intercity Pune to Mumbai Ultramarathon in 2018.
Email Id : dr.alkawalavalkar@gmail.com
Diabetes is one of the most prevalent chronic health conditions worldwide, affecting millions of individuals across all age groups. India is at the forefront of this growing health crisis. According to the International Diabetes Federation, as of 2023, India is home to over 77 million people living with diabetes, making it the second-largest population of diabetics in the world. This number is expected to rise to 125 million by 2045, placing an even greater burden on the country’s healthcare system. Despite being well-researched, many myths surrounding the relationship between diet and diabetes persist, often leading to confusion and misguided dietary choices. Proper management of diabetes is crucial to avoiding complications, and understanding the facts behind the disease can help with better control. This article will debunk some common myths about diet and diabetes, replacing them with facts supported by science.
Myth 1: Eating Sugar Causes Diabetes
Fact: Contrary to popular belief, eating sugar directly does not cause diabetes. Type 1 diabetes is an autoimmune condition where the body attacks its insulin-producing cells, and Type 2 diabetes is caused by a combination of genetic factors and lifestyle choices, such as being overweight or physically inactive. While excessive sugar intake can contribute to weight gain, which is a risk factor for Type 2 diabetes, it is not the sole cause of the disease. The real concern is the overconsumption of calories and refined sugars, which can lead to obesity and insulin resistance over time. For effective diabetes prevention, focusing on maintaining a healthy weight, staying active and eating a balanced diet is key.
Myth 2: People with Diabetes Must Completely Avoid Carbohydrates
Fact: Carbohydrates are often misunderstood in the context of diabetes. While it’s true that carbs affect blood glucose levels, they are also a necessary part of a balanced diet. Carbohydrates provide the body with energy, and eliminating them entirely can cause fatigue and nutrient deficiencies. Instead, people with diabetes should focus on consuming healthier sources of carbs, such as whole grains, legumes, vegetables, and fruits, while avoiding refined carbohydrates like white bread and sugary snacks. The glycemic index (GI) of foods is another useful tool for selecting carbs. Low-GI foods cause a slower rise in blood sugar, which can help in managing diabetes more effectively.
Myth 3: Diabetics Can Only Eat
Special “Diabetic” Foods
Fact: There is no need for people with diabetes to rely on foods labeled as “diabetic” or “sugar-free.” These products often contain artificial sweeteners or sugar alcohols, which may lead to bloating, gas, and diarrhea if consumed in excess. In reality, people with diabetes can eat a wide range of regular foods, provided they practice portion control and make healthy choices. A balanced diet rich in vegetables, lean proteins, whole grains, and healthy fats can effectively manage blood sugar without the need for specialized diabetic foods.
Myth 4: People with Diabetes Should Avoid Fruit Due to Its Sugar Content
Fact: While fruits contain natural sugars, they are also packed with essential nutrients like fiber, vitamins, and antioxidants. Fiber, in particular, helps slow down the absorption of sugars into the bloodstream, making fruits a healthy choice even for individuals with diabetes. Eating whole fruits such as apples, berries, and citrus fruits is beneficial, but it’s important to avoid fruit juices, which can lead to rapid spikes in blood sugar levels. Moderation and the selection of low-glycemic fruits are key for diabetes management.
Myth 5: People with Diabetes
Can’t Eat Sweets
Fact: People with diabetes can still enjoy sweets in moderation. While it is essential to monitor carbohydrate intake, occasional indulgence in sweets is not off-limits. The key is to plan for it. When you include sweets in your diet, make sure they are balanced with other low-carb foods, and consider increasing physical activity to help manage blood sugar levels. Mindful eating and portion control are essential, allowing people with diabetes to enjoy a varied diet without feeling restricted.
Myth 6: Diabetics Should Eat a
High-Protein Diet
Fact: While protein is an important nutrient, especially for muscle maintenance and repair, a high-protein diet is not necessarily the best option for people with diabetes. Too much protein, especially from animal sources, can be harmful, particularly for those with kidney issues, which are common among people with diabetes. A well-balanced diet that includes appropriate amounts of carbohydrates, fats, and proteins is more beneficial. Additionally, plant-based proteins, such as those from beans, lentils, and nuts, are excellent choices for overall health.
Myth 7: You Don’t Need to Monitor Blood Sugar If You Follow a Healthy Diet
Fact: While a healthy diet is essential for managing diabetes, it is not enough by itself. Diabetes management is a complex process that involves monitoring blood sugar levels regularly, taking medications as prescribed, and incorporating physical activity. Even if a person is following a well-balanced diet, various factors like stress, illness, or even medications can cause fluctuations in blood sugar. Therefore, it is important to consistently check blood glucose levels to ensure they remain within a healthy range.
Conclusion
The myths surrounding diet and diabetes can lead to confusion and improper management of the condition. By understanding the facts and following a well-balanced, nutritious diet, people with diabetes can improve their quality of life and reduce the risk of complications. The focus should always be on balance, moderation, and regular blood sugar monitoring, rather than strict dietary restrictions. With the right approach, managing diabetes becomes less overwhelming and more sustainable.
