5 diabetes myths to stop believing

A diabetes diagnosis opens the door to a number of questions, from “What the heck is an A1C?” to “What can I even eat now?” And despite higher than ever rates of diabetes — about 38 million adults are living with diabetes in the U.S. — misinformation abounds.

Not only can these myths make it harder to manage your condition, they can also add to the unfair stigma people with diabetes sometimes feel. Knowledge is power, so keep reading for expert insight into some of the most common diabetes misconceptions.

Myth #1: Diabetes only affects those with obesity

While having obesity is a risk factor for developing type 2 diabetes, it’s not the only one. Family history of diabetes, being sedentary, and having certain other health conditions can all raise one’s chances of developing diabetes. Moreover, social factors, such as poor access to health care or nutritious food, can play a role, which is why Indigenous people and other people of color, as well as those with lower incomes, are at a greater risk of type 2 diabetes.

That said, a weight loss of just 5% to 10% of body weight may make it easier to manage blood sugar levels. If you’re living with diabetes and looking to lose weight, WeightWatchers Diabetes Program can help. It provides you with a proven nutrition plan, access to one-on-one dietitian help, diabetes-focused Workshops, and more. And it works: After six months on the program, participants lost 5.7% of their weight and reduced their A1C by 0.75%.*

Myth #2: You have to give up carbs if you have diabetes

Truth: This carb confusion may stem from the fact that foods that are higher in carbohydrates can raise blood sugar more than those that are lower in carbs. But that doesn’t mean you have to kiss bread or other carbs, like fruit and dairy, good-bye. Instead, the goal is to lean toward carbs that are higher in fiber and lower in added sugars and saturated fats, like non-starchy vegetables, whole grains (such as whole wheat bread and pasta), and beans.

This is another way being a member of the WeightWatchers Diabetes Program can help. Instead of having to analyze a nutrition label, all you need to do is look at the Points value of a food, since it factors in types of fat, added sugars, and fiber.

That said, everyone reacts differently to carbs and it’s important to monitor your blood sugar levels as recommended by your doctor. “Some people living with diabetes may be able to eat certain types of foods and it won’t impact their blood sugar, but for someone else it will,” says Hope Paul, R.D., a registered dietitian and a certified diabetes care and education specialist. “There is no one-size-fits-all recommendation.”

Myth #3: People with diabetes can’t eat sugary foods

Truth: While sweets can raise blood sugar more than some other foods, a moderate amount of dessert from time to time may actually help you stick to a healthy eating plan. Research shows that people who swear off certain foods are more likely to experience cravings — and follow through on them — compared to those who don’t deprive themselves.

The key to lasting change is livability, and eliminating entire food groups or forgoing your favorite sweets isn’t sustainable, explains registered dietitian Angela Goscilo, R.D. Enjoy the slice of your favorite apple pie or a couple homemade cookies and — as with carbs — monitor how the food impacts your blood sugar levels.

Myth #4: Prediabetes always turns into diabetes

Truth: People with type 2 diabetes almost always initially have prediabetes, a condition where blood sugar levels are more elevated than normal but not high enough to be diagnosed as diabetes. But while prediabetes is serious, it doesn’t have to progress to diabetes — especially if you think of it as a wake-up call to make healthy lifestyle changes.

“Taking action to move more and lose weight can significantly reduce your risk of developing diabetes,” says Paul. Indeed, those who have prediabetes and make certain lifestyle changes like moving more and eating better can cut their risk of developing type 2 diabetes in half. The WeightWatchers Points Program is proven to help with weight loss and can help lower glucose levels in those with prediabetes. It is also recognized by the CDC as a Diabetes Prevention Program.

Myth #5: You can’t reverse diabetes

Truth: There is no cure for diabetes, but with proper management, you can go into remission of the disease. This is defined as having an average blood glucose level of less than 6.5% for at least three months after stopping diabetes medication (including metformin, GLP-1s, or DPP-4 inhibitors). But keep in mind that you could be doing everything right and still not see those numbers. And don’t think your goal should be going off medication completely. Being on medication is not a punishment or sign of failure, says Paul: “Not only are they a powerful tool to help control your blood sugar, but they can help you live a high-quality life, be more active, and stay healthy for as long as possible.”

The bottom line

There are lots of myths surrounding diabetes, including that if you have the condition you can’t eat carbs or sugar, that it’s always caused by having obesity, and that you can’t improve blood sugar through lifestyle changes. But none of these are true. As long as you follow the advice of your doctor and monitor your blood sugar as advised, you can live a full, happy life and manage your condition at the same time.