Misconception 1: Consuming sugar causes diabetes.

While sugar isn't good for your health, it's not the primary cause of diabetes. In fact, type 1 and type 2 diabetes have entirely different causes. Type 1 diabetes is an autoimmune disease in which the immune system attacks the insulin-producing cells in the pancreas, leading to little or no insulin production. In contrast, type 2 diabetes is more complex. It typically stems from a combination of factors like genetics, insulin resistance, body composition, and lifestyle habits such as diet and lack of exercise.

"Type 2 diabetes doesn't have just one single cause, especially not sugar. Diets high in ultra-processed foods, which often contain added sugar, fat, and refined carbohydrates, are linked to insulin resistance and glucose dysregulation", says Ina Flores, a registered dietitian and master's degree holder in the US.

Although consuming too much added sugar can play a role in the development of type 2 diabetes, it's not a direct cause. Flores says, "It's not about one food or ingredient, but the overall diet and metabolic health".

Misconception 2: People with diabetes shouldn't eat starches.

A common misconception is that people with diabetes must avoid starches entirely. In reality, all starches can fit into a diabetic diet with proper guidance. Fiber-rich starches like beans, whole grains, fruits, and vegetables are particularly good choices. They digest more slowly, supporting blood sugar control and providing essential vitamins and minerals crucial for managing diabetes.

It's also important to consider what you pair starches with. According to registered dietitian Tamar Samuels, combining starches with protein, fat, or fiber, such as pairing fruit with nuts or crackers with cheese, can help slow digestion and keep blood sugar more stable.

However, some individuals may need to monitor their starch intake and avoid consuming too much at once. Working closely with a registered dietitian or certified diabetes care and education specialist can help you understand how your blood sugar responds to different types and amounts of starch.

A common misconception is that people with diabetes must avoid starches entirely. Photo: Bui Thuy

Misconception 3: Taking insulin means you've failed.

While some individuals can manage type 2 diabetes with lifestyle changes alone, this isn't always feasible for everyone. Diabetes is a chronic, progressive disease, meaning treatment plans may change over time.

Insulin is the hormone that helps blood sugar enter cells. In people with type 2 diabetes, the body's ability to produce insulin can decline, even if they maintain healthy lifestyle habits. When the body doesn't have enough insulin, blood sugar builds up and can cause damage throughout the body.

Using insulin can be a life-saving tool that helps balance blood sugar levels. Taking insulin is not a sign of failure. For people with type 1 diabetes, insulin is essential for survival as their pancreas no longer produces this hormone, regardless of how healthy their lifestyle is.

"Starting insulin isn't giving up or failing, it's giving your body what it needs," Flores says.

Misconception 4: A normal BMI means you won't get diabetes.

Many people mistakenly believe that body mass index (BMI) is a reliable measure of overall health. In reality, BMI doesn't distinguish between muscle and fat, nor does it account for other contributing factors like genetics, ethnicity, environment, age, and stress.

For example, someone classified as "obese" based on BMI may have a healthy body composition with higher muscle mass and lower fat mass, while someone with a "normal" BMI might have excess fat and low muscle mass – putting them at higher risk for health issues.

In fact, research suggests that central obesity – fat stored around the abdomen – is a stronger predictor of diabetes risk than BMI. However, even those with lower or "normal" BMIs can develop type 2 diabetes.

"It's a mistake to assume that people with a normal BMI won't develop type 2 diabetes," says registered dietitian Meredith Rofheart, adding that we need to be aware of other risk factors for dysregulated blood sugar and insulin resistance to avoid misdiagnosis.

Misconception 5: Diabetes is reversible.

Currently, there is no cure for diabetes. However, some individuals can achieve remission, meaning they control their blood sugar without medication.

"Remission is possible for some people with type 2 diabetes, especially after significant weight loss and early intervention," Flores says. However, she emphasizes that this doesn't equate to a cure.

Maintaining remission requires continued lifestyle changes, regular medical monitoring, and a long-term support system. Weight regain or declining beta-cell (insulin-producing) function can cause the disease to return, so ongoing support is essential.

While there are promising advancements in type 1 diabetes treatment, it remains an irreversible condition requiring lifelong medical management.

What to believe about diabetes:

Despite the myths, there are plenty of lifestyle habits that can help you effectively manage diabetes, including:

Balanced Diet:

Combine protein, healthy fats, and fiber-rich carbohydrates to stabilize blood sugar levels.

Increased Physical Activity:

Staying physically active can contribute to better blood sugar control. This includes activities like strength training, cardio, playing sports, and walking. Reducing sedentary time and incorporating movement throughout the day is also important.

Portion Control:

Paying attention to portion sizes can help manage carbohydrate and calorie intake. A helpful tip is to fill half your plate with non-starchy vegetables, one-quarter with complex carbohydrates, and the remaining quarter with lean protein.

Early Screening:

If you have a family history of diabetes or other risk factors, it's crucial to talk to your doctor. Early detection can help you take steps to prevent or delay complications.

Working with a Specialist:

A registered dietitian or certified diabetes care and education specialist can help you create a plan tailored to your individual lifestyle and needs.

My Y (According to Eating Well)