The Truth about Diabetes
Diabetes is a disease that many Americans battle every day. As of 2015 it was estimated that 30.3 million Americans battle diabetes, which is 9.4% of our population. This number includes the 23.1 million who have been diagnosed and 7.2 million who are undiagnosed. When you include the 84.1 million who have prediabetes, you start to see how much of a problem this disease is becoming in the United States.
With diet being a factor in the development and treatment of diabetes, there is no wonder that many myths have come about regarding the diet. Here are some common myths that people have about the diets that they follow and a brief explanation about the truth.
Myth: Eating sugar causes diabetes.
Truth: Although the consumption of excess sugar is not linked to the development of diabetes it could help with the overall cause of type 2 diabetes. No single factor causes type 2 diabetes; it is a multitude of factors, some of which include lack of physical activity and carrying excess weight. The sugar intake from your diet will not cause you to have diabetes, but it could lead to excessive calorie intake and cause you to gain weight which would increase your overall risk of developing type 2 diabetes.
Myth: Carbohydrates are the enemy.
Truth: Many people feel they cannot ever have carbohydrates again once they have developed diabetes. However, eating a diet which includes a healthy amount of carbohydrates is important. Our diet is one way we get glucose to our blood stream in order to provide energy for many functions in our bodies. One of the most important functions of blood glucose is providing energy for our brain which is primarily fueled through the breakdown of carbohydrates. So, it is more important to moderate this amount to make sure you are getting enough to fuel the body, but not too much as to over saturate the body and cause weight gain. If you need help with knowing how much carbohydrates to consume, make an appointment with a Registered Dietitian to talk in more detail.
Myth: Starchy foods are off-limits.
Truth: Starchy foods contain carbohydrates, but as stated above, carbohydrates are not the enemy. It is the over consumption of carbohydrates which causes the issues with those who have type 2 diabetes. Therefore, starchy foods are capable of being incorporated into a healthy diet as long as the amount of carbohydrates is controlled.
Myth: You’ll never eat dessert again.
Truth: What we constitute as dessert might need to be consumed a little less frequently, but that is not to say you will “never” have it again. The American Diabetes Association recommends that we consume between 45-60 grams of carbohydrates per a meal, so making sure to leave room for your typical dessert can be difficult. However, you can look to modify and lower the carbohydrates in some of your favorite desserts or turn to other foods to help satisfy that sweet tooth such as some mixed berries topped with whipped cream.
Myth: Fruit is bad.
Truth: Like starchy food items fruit also has naturally occurring carbohydrates in them. These food items are also loaded with other important components such as vitamins, minerals, and antioxidants! The important thing here is to pay attention to the portion size of these foods and make sure you are accounting for the carbohydrates when you eat them. Here is a link to an exchange list which offers common serving sizes that provide 15 grams of carbohydrates. Exchange List
If you need help with developing a healthy diet please feel free to contact EDWS either through email at [email protected] or call 404-413-3342 and schedule a nutrition consultation with our Registered Dietitian.
References:
- http://www.diabetes.org/diabetes-basics/statistics/
- http://www.diabetes.org/diabetes-basics/myths/
Contributing Writer: David Talley, Wellness Program Administrator, Employee Development and Wellness Services, Georgia State University