Myths and Truths about Diabetes: Uncover the Facts

It is a fact that around 50 years ago very little was known about diabetes. Although technological advances have now helped to acquire much more knowledge about this metabolic condition, there are still several myths, which many people still believe.

Among this inaccurate information that still circulates about diabetes today, we can find myths about food to misconceptions about treatments.

Diabetes is a complex condition that is often the subject of misconceptions and misinformation. In this text, we will demystify the erroneous concepts surrounding the disease and reveal the fundamental truths about this condition. Let’s start!

See the myths and truths about diabetes

1. Eating sweets is prohibited: The truth is that sweets can be consumed by people who suffer from diabetes, as long as this is done in moderation. However, you need to pay extra attention and consult a specialist.
2. Honey can be consumed freely: Even though it is a natural food, honey has a high content of fructose and glucose. Therefore, its intake must be controlled, as despite having a lower glycemic index than refined sugar, it can cause changes in glucose levels.
3. People with diabetes should not consume fruit: Contrary to what many people think, fruits are healthy alternatives and can be consumed in small portions. It is recommended to give preference to those that are more fibrous, such as pears, apples, oranges and lemons.
4. Diabetes is caused by excessive sugar consumption: This is a classic myth regarding diabetes. Excessive sugar consumption is not the only cause of diabetes, as there are other risk factors, such as genetic predisposition and lifestyle.
5. Diabetes can be cured with diet and exercise: Certainly a healthy diet and physical exercise can help control the disease, however this condition is chronic and there is no definitive cure.
6. Only older people develop the disease: Even though the risk of developing the disease increases with age, type 1 diabetes can occur at any age, including childhood. Not to mention that type 2 diabetes is becoming more common among young people every day due to factors such as poor diet and lack of exercise.

Discover which foods are really beneficial

Making intelligent choices regarding the foods that are present in your main meals brings several benefits. Foods that are beneficial for people with diabetes provide essential nutrients such as fiber, vitamins and minerals, helping to control blood sugar levels. Here are some of the main ones:

• Vegetables: broccoli, spinach, kale, zucchini, tomatoes and peppers;
• Whole grains: oats, quinoa, barley and brown rice;
• Lean proteins: skinless chicken breast, fish, tofu, egg whites and vegetables;
• Healthy fats: avocado, nuts, seeds and olive oil;
• Fruits with a low glycemic index: apples, pears, berries and citrus fruits;
• Low-fat dairy products: Greek yogurt, skim milk and low-fat cheeses.

Understand How Physical Activity Can Be Your Ally

Regular physical activity is a powerful ally in managing diabetes, yet many people still have doubts about how it truly works.

Is any type of exercise beneficial? Is there an ideal duration for working out? Let’s clear up these questions!

Physical Activity Helps Regulate Blood Sugar Levels

When you move, your body uses glucose as an energy source. This means that regular exercise can help lower blood sugar levels and keep them stable throughout the day.

For people with type 2 diabetes, physical activity can even increase insulin sensitivity, allowing cells to absorb glucose more efficiently.

Which Exercises Are Most Recommended?

You don’t need to engage in intense workouts to see benefits. Activities such as walking, dancing, swimming, weight training, and even stretching can help manage diabetes.

The key is to find something you enjoy and that fits into your routine.

How Long Should I Exercise?

Experts recommend an average of 150 minutes of physical activity per week, which can be divided into 30-minute sessions over five days.

However, any extra movement throughout the day counts taking the stairs, gardening, or even playing with children can be great ways to stay active.

Precautions When Exercising

People with diabetes should take a few precautions before and after exercising:
✔ Monitor blood sugar levels before and after workouts to prevent sudden drops (hypoglycemia).
✔ Stay hydrated, as dehydration can affect blood sugar control.
✔ Wear proper footwear, as diabetes can cause sensitivity issues in the feet, increasing the risk of injury.
✔ Eat properly before exercising, following guidance from your doctor or nutritionist.

Physical activity doesn’t have to be a difficult obligation. Small changes in your daily routine can turn exercise into an enjoyable and highly beneficial habit.

If you’re unsure about which activity to choose, consult a healthcare professional for personalized advice!

Take measures to reduce the risk of developing the disease

Now that you know a little more about diabetes, how about checking out how you can reduce the risk of developing it? Here are some simple measures you can take:

1. Maintain a healthy weight: Maintaining a body weight within a healthy range is key to reducing the risk of type 2 diabetes.
2. Choose to have a healthy diet: Include foods rich in fiber, whole grains, fruits, vegetables and lean proteins in your main meals.
3. Practice physical activity regularly: Exercise at least 3 times a week for 30 minutes a day. Choose activities you enjoy, such as walking, swimming, cycling or dancing.
4. Control your blood sugar: Get regular blood tests to monitor your blood glucose levels.
5. Always stay hydrated: Drink enough water throughout the day to keep your body hydrated and help regulate blood sugar levels.
6. Consume alcohol in moderation: Excessive alcohol consumption can increase the risk of developing diabetes.
7. Don’t smoke: Smoking increases the risk of developing type 2 diabetes, as well as other serious health problems.
8. Get enough sleep: Lack of sleep can negatively affect blood sugar levels and insulin sensitivity. Try to get 7 to 9 hours of sleep every night.
9. Manage stress: Chronic stress can affect blood glucose levels. To avoid this, practice breathing exercises, meditation or relaxing activities.
10. Get regular health checks: See your doctor regularly for routine health checks.

Conclusion

Once you understand what the true facts about diabetes really are, you can adopt lifestyle choices that promote our physical and emotional well-being.

By challenging outdated concepts, we are building a future where diabetes is not a challenge, because you now have the tools you need to achieve a better quality of life and greater longevity.