Fact or fiction?

We are constantly being bombarded with healthy eating advice – whether you turn on the TV, open a newspaper, flick through a magazine or even walk into your local chemist. While it’s good news that more of us are aware of the important role of eating healthily to help maintain our health, with so much advice about diet and nutrition in the news, it can be difficult to understand what is fact or fiction. But don't worry we have sorted through the 10 most common food myths regarding diet and diabetes for you.

1. Myth 1: I have been told to cut down on sugar in my diet. Does that mean I have to limit all carbohydrate containing foods?

   There are two types of carbohydrate – starchy carbohydrates and simple sugars: • Starchy carbohydrates include foods like bread, pasta, chapatti, potatoes, yam, noodles, rice and cereals. • Sugars include table sugar (caster, granulated, etc.), and can also be found in fruit (fructose), and some dairy foods (lactose). They can often be identified on food labels as those ingredients ending with -ose. All carbohydrates are converted into glucose in the body and will have an impact on your blood glucose levels. What is understood now is that sugar does not raise blood glucose levels any higher than starchy carbohydrate provided the same amount of carbohydrate from sugar or starch is consumed and that it is your overall carbohydrate intake that counts in keeping your blood glucose levels under control.

2. Myth 2: People with diabetes should eat diabetic foods.

   ‘Diabetic’ labelling tends to be used on sweets, biscuits and similar foods that are generally high in fat, especially saturated fat and calories. Diabetes UK does not recommend eating ‘diabetic’ foods, including diabetic chocolate, because they still affect your blood glucose levels, they are expensive and they can give you diarrhoea. So, if you are going to treat yourself, you should go for a small amount of the real thing.

3. Myth 3: Type 2 diabetes is only a mild form of diabetes.

   There is no such thing as mild diabetes. Even if your type 2 diabetes doesn’t require insulin injections, it still needs medical supervision and careful diet and lifestyle choices. All diabetes need to be taken seriously and, if not properly controlled, can lead to long-term health problems like high cholesterol, high blood pressure, heart disease, stroke, and kidney and eye damage.

4. Myth 4: People with diabetes can’t eat grapes or bananas.

   People sometimes think that if they have diabetes they can’t eat grapes and bananas as they taste sweet. But if you eat a diet that includes these fruits, you can still achieve good blood glucose control. In fact, grapes and bananas, like all fruit, make a very healthy food choice. Fruit is packed with essential vitamins and minerals and a variety of phytochemicals (naturally occurring plant substances) that are vital for good health and the prevention of disease. Fruit along with vegetables also have the added bonus that they are naturally low in energy (calories) and high in fibre, and so could help you to maintain a healthier weight.

5. Myth 5: Eating too much sugar causes diabetes.

   Eating a high sugar diet does not directly cause diabetes. In type 1 diabetes which usually occurs before the age of 40 years, nobody really knows for sure why your cells in your pancreas stop producing insulin. Type 2 diabetes is caused by a combination of genetic and environmental factors; some you can control and others you can’t, i.e. family history, ethnic origin, increasing age. However, being overweight (through eating too much sugar and fat) or having heart disease does increase your risk of developing type 2 diabetes.

Test your knowledge – quiz

Now that you have read all about healthy eating with diabetes – how much can you remember? Test your knowledge with our simple quiz and learn more interesting facts in the process. There are 10 questions and you have a 50/50 chance of getting the answer right. But don’t forget: the right answer won’t always be the one you’d expect. Well done! You have completed your healthy eating with diabetes quiz. I hope that you found it useful and that your new found knowledge will help you make even healthier food choices.

1. Saturated fat is liquid at room temperature.

   False – Saturated fat is generally easy to spot as it is mainly hard at room temperature. It is typically found in animal sources like meat, meat products, lard, butter, cheese, cream and whole milk. Watch out though, as it is also hidden in cakes, pies, biscuits and pastries.

2. If you are a man, you should not eat more than 30 grams of saturated fat a day.

   True – As a nation we are all eating too much saturated fat which can raise our cholesterol levels. Women should eat less than 20g and men less than 30g saturated fat a day. Find out the amount of saturated fat in your food by checking the nutritional information on food labels. (Web Link – Food Labelling)

3. Sugar is much more fattening than other starchy carbohydrate foods.

   False – Starchy carbohydrates include foods like bread, rice, pasta, chapatti, and potatoes. Sugars include table sugar (caster, granulated, etc.), and can also be found in fruit (fructose), and some dairy foods (lactose). All of these foods contain the same number of calories (1 gram of sugar or complex carbohydrate provides 4 kcals) and are converted into glucose in the body and will have an impact on your blood glucose levels. What is understood now, is that it is the quantity rather than the type of carbohydrate eaten that has the most effect on blood glucose levels.

4. Having diabetes means that I have to follow a special diet.

   False – You should follow the same healthy balanced diet that’s recommended for the general population – a diet low in fat (especially saturated fat), salt and sugar, and high in wholegrain carbohydrate. And it’s really important to get your fruit and vegetables in too – like the rest of the population you should aim for at least five portions a day.

5. Seeds and nuts can cause weight gain and should therefore be avoided.

   False – Nuts and seeds are high in fat but the good unsaturated kind which is good news for your cholesterol if they are eaten in moderation. They can also contribute a good source of omega 3s to the diet. So it's fine to eat nuts and seeds as a snack as part of a healthy balanced diet. But remember, they are high in calories which can make you put on weight if the energy is not burnt off during exercise, so try not to eat too many – around 1oz/25g a day in cooking and as a snack. Try to also avoid salted varieties and give your blood pressure some help at the same time.

6. I’m taking medication to control my type 2 diabetes, so I don’t need to worry about my diet.

   False – As a State Registered Dietitian, I’d encourage you to put eating well at the top of your list of priorities – which, for a diabetic, means the same healthy eating recommendations as for everyone else (Web link eatwell plate). Your food choices play a key role in maintaining your health and reducing the likelihood of developing long-term diabetic complications such as nerve and kidney damage and blindness. We should all aim to follow a healthy balanced diet including the five food groups in the right proportions. (Web link Food Standards Agency eatwell plate).

7. People with diabetes can have sugar.

   True – Having diabetes does not mean you have to have a sugar-free diet. As long as your everyday diet is healthy and balanced, some sweet food (in small portions) and in baking will not have a bad effect on your blood glucose control, particularly if eaten as part of a meal.

8. I am feeling great so don’t need to monitor my blood sugar.

   False – Just because you are feeling well, it does not mean that your blood glucose levels are not running high and causing damage in your body. Always monitor your blood glucose levels regularly under the supervision of your diabetes specialist team.

Healthy diet information

This section contains useful information which has been collated to help you maintain a diet that’s right for a healthy lifestyle. See the list of links below for further information on healthy eating, healthy snack options, BMI, fridge essentials and much more.

Specific advice regarding diabetic dietary requirements – including information on food groups and sugar levels in certain foods. Read more about eating well with diabetes.

Here, Body Mass Index is explained. Information on body shapes, waist sizes, and the risks of obesity associated with these factors. Read more about healthy body weight.

Learn how to lose weight steadily and sensibly. Get information on BMI, calorie intake, food diaries, and the science behind weight loss. Read more about losing weight sensibly.

Snacking doesn’t need to be unhealthy. Learn how planning ahead, and snacking on foods such as fruits and cereal bars, can benefit your diet. Read more about healthy snacking options.

Eating out can be as healthy as you want it to be. Learn which foods to choose when dining out, and how you can make the whole experience healthier without compromising on enjoyment. Read more about eating out healthily.

Keeping the fridge stocked with healthy essentials is vital to a balanced diet. See which meat, vegetables and dairy products we recommend you always have in your fridge. Read more about healthy fridge essentials.

Get organised for a healthier diet with a diverse food cupboard. Learn which foods are best for making the basis of quick, nutritious meals – including vegetable oils, tinned fish and pulses. Read more about healthy store cupboard essentials.

Take our simple healthy eating questionnaire to see if you’re eating healthily or if there is some room for improvement. There are ten multiple-choice questions with advice and top tips along the way to help you boost your eating patterns for life. Good luck!