Diabetes is one of the chronic illnesses that can only be managed but cannot be completely treated. You will be surprised to know the fact that according to the International Diabetes Federation 2021 statistics, there are around 537 million adults living with diabetes, and this number will gradually increase to 643 million by 2030 and 763 million by 2045. 

Now, to prevent this chronic illness from accelerating, one further must be aware and educate oneself with accurate knowledge and facts, as there are some myths associated with this disease that play a significant role in worsening the conditions, whereas correct knowledge can facilitate you in preventing, improving, and controlling diabetes! 

Like the biggest, we all heard that Carbs are the real culprit to cause diabetes, but it's high time we have been blaming carbs! 

“Diabetes is not caused by carbohydrates!” 

Yes, you read right! Diabetes is not directly caused by carbohydrates, but it elevates the blood glucose levels, which promotes a spike in insulin levels that contribute to chronic illnesses like diabetes. 

Besides carbs, poor diet, genetics, and lifestyle contribute to diabetes. 

Assumption About Carbohydrates 

Both patients and laymen often misunderstand the term "carbohydrate," with recent research indicating a tendency to focus primarily on sugar when considering dietary habits in people with diabetes. This suggests a lack of awareness about the broader concept of carbohydrates. While many assume that sugar is the primary source of carbohydrates in the diet, this is not the case. The connection between sugar and diabetes likely stems from its direct impact on blood glucose levels. Although sugar intake does affect blood sugar levels, this perspective oversimplifies the complex relationship between carbohydrate consumption and diabetes management. 

Some of the common myths contribute to worsening the condition of diabetes patients, but along with that, we provided facts to provide you with the correct knowledge, so continue reading this blog! 

Here are some myths and facts that will address your hassle to have correct knowledge regarding diabetes: 

Quality of Carbs 

The quality of carbohydrates, considering factors such as glycemic index and fiber content, plays a role in overall health and blood sugar management. However, the amount of carbohydrates consumed is a more significant factor in predicting glycemic response. For individuals with Type 1 diabetes, accurately dosing insulin can be improved through carbohydrate counting. Additionally, advancements in technology, such as bolus advisor meters, can further assist in optimizing insulin administration, and a Continuous Glucose Monitoring System (CGMS) or device helps in continuous glucose monitoring in real-time. 

Focus on good Carbs, including whole grains, legumes, and vegetables, and try to avoid refined and bad carbs, including white bread, sweetened drinks, sugar, and pastries. 

Debunking Carb Myths 

Some other common myths can significantly contribute to worsening the condition so that very reason awareness must be provided for early detection, prevention, and management of the disease. 

• Myth: Diabetes is not Serious illness: 

Some people neglect the signs and symptoms of diabetes, which ultimately worsens their condition at a later stage, due to lack of knowledge, some people think or believe in the myth that diabetes is not a serious illness, and due to consistent negligence, the severity of the disease can cause kidney damage, nerve damage, and vision loss. 

• Myth: Only Sugar Intake leads to diabetes: 

Another common Myth is that only Sugar intake leads to diabetes although people avoid sugar, they consume other unhealthy refined carbohydrates, which exaggerate their diabetes levels.  

• Myth: Obese People only get diabetes: 

Furthermore, lack of awareness leads people to think that obese people only get diabetes, and therefore, many slim people or people with normal BMI neglect being tested, which can lead to delayed treatment and complications. 

• Myth: Exercise is dangerous for diabetes: 

What if we tell you some people still think exercise is dangerous for diabetes, and this common myth leads them to practice a sedentary lifestyle, physical inactivity leads to weight gain, high blood sugar, and poor insulin sensitivity, which leads to accelerated diabetes levels. 

Self-management Strategies for Blood Sugar Control 

Managing blood sugar effectively requires a holistic approach that includes diet, exercise, portion control, and healthy habits. 

1. Choose High-Fiber, Whole-Food Carbs: 

Opt. for whole grains, vegetables, legumes, and fruits instead of processed carbs, Fiber slows sugar absorption, preventing blood sugar spikes. 

1. Pair Carbs with Protein & Healthy Fats: 

Eating protein (chicken, fish, tofu, eggs) and healthy fats (avocados, nuts, olive oil) with carbs helps slow digestion and reduce sugar spikes. 
Example: Whole-wheat toast with peanut butter instead of jam.

1.  Control Portion Sizes:

Use smaller plates to avoid overeating. 

      Plate Method: The plate method will help you to control portion sizes: 

• 50% non-starchy veggies 

• 25% lean protein 

• 25% healthy carbs

1.  Stay Physically Active: 

Physical activity enhances insulin sensitivity and reduces blood sugar levels. Aim for 30 minutes of exercise (walking, cycling, strength training) 5 times a week.

1. Monitor Blood Sugar Regularly: 

Check blood sugar levels to understand how different foods affect individuals. Keep a food and glucose journal for better management.

1. Reduce Stress & Improve Sleep: 

High stress and poor sleep can increase insulin resistance. Engage in relaxation methods such as meditation, deep breathing exercises, or yoga. 

Takeaway:

Instead of fearing carbs, learn to choose and balance them wisely. Making smart food choices and lifestyle changes can help prevent and manage diabetes effectively. 

Adequate and appropriate knowledge of a particular disease is the greatest weapon in the prevention and effective management of the disease, adequate knowledge of diabetes promotes better self-care management and empowers patients to make personal health choices. 

Education and thorough medical treatment are necessary for effective diabetes management, but so is the ability of those who have the disease to take care of themselves. Self-care behaviors are impacted by an individual's knowledge, physical capacity to perform activities like self-monitoring blood glucose (SMBG), support from family and medical experts, and personal values and disposition.