Myth 1: Eating too much sugar causes diabetes
FACT: Diabetes is a common chronic disorder due to insulin resistance and/or insulin deficiency as well as increased hepatic glucose output. Type I diabetes caused by genetic and unknown factors that trigger the onset of the disease. Risk factors for Type II diabetes includes family history (immediate family member or relatives diagnosed with diabetes), aging ( more than 35 years old), high blood sugar (during an illness or pregnancy), overweight (with BMI more than 25kg/m-2 ) and physically inactive.
The American Diabetes Association recommends public to limit sugar sweetened beverages to help prevent diabetes. A diet high in calories from any source (e.g. sugar sweetener beverages) contribute to weight gain and being overweight does increase risk for developing type II diabetes.
Myth 2: Carbohydrates are bad for diabetes
FACT: Carbohydrate is part of healthy and balanced diet. Total carbohydrates percentage of 45%-60% of total energy is recommended. Every diabetes patient shall be advised on carbohydrate recommendation individually. Consuming carbohydrates within recommended serving size will not raise glucose level. At least 130g carbohydrates per day should be provided to ensure adequate intake of nutrients and to prevent ketosis.
Myth 3: Diabetes diet need to give up dessert and all the foods with simple sugar.
FACT: It is not necessary to give up all favourite dessert and simple sugar intake if the sugar count as part of total carbohydrates allowance. The key is to have small portion and on special occasion only. Modification of recipes is suggested e.g. to reduce sugar used, to replace sugar with sweetener or to add healthy ingredients like wholegrain.
By practising portion control and combined with exercise, it shall be safe to include sweets as part of carbohydrates counting.
Example for carbohydrates exchange for sugars:
- Honey: 1 tablespoon level
- Kaya: 3 tablespoons level
- Sweets: 1-2 pieces
- Brown sugar: 3 ½ teaspoons level
- White sugar: 3 teaspoons level
- Rose syrup: 3 ½ teaspoons level
- Condensed milk: 2 tablespoons level
- Cocoa/malt based powder: 1 ½ tablespoons level
Myth 4: Diabetes diet need to cut down rice intake totally
FACT: Carbohydrates counting is more important than type of carbohydrates. It is not necessary to cut down rice totally and replace with other starchy e.g. sandwiches because both contain carbohydrates.
Example for 1 serving size of carbohydrate (CHO):
- Cooked rice, 1 bowl: 48g CHO
- Chapatti, 1 piece: 47g CHO
- Bread (white/wholemeal), 1 slice: 15g CHO
- Biscuits (unsweetened), 2 pieces: 14g CHO
- Potato, 1 medium: 16g CHO
- Dhal (raw), ½ cup: 64g CHO
- Low fat milk, 1 cup: 12g CHO
- Skim milk powder, 4 tablespoons: 16g CHO
Myth 5: Diabetes diet need to cut down fruit intake
FACT: Fruits contain carbohydrates as well, so it needs to be count as part of carbohydrates intake.
Example of fruit serving size:
- Apple/orange, 1 medium: 9g CHO (<1 serving of CHO)
- Banana, 1 small: 9g CHO (<1 serving of CHO)
- Star fruit, 1 medium: 11g CHO (1 serving of CHO)
- Grapes, 8 small: 12g CHO (1 serving of CHO)
- Guava, ½ fruit: 11g CHO (1 serving of CHO)
- Watermelon/papaya, 1 slice: 11g CHO (1 serving CHO)
- Mango, 1 small: 11g CHO (1 serving CHO)
Medical Nutrition Therapy Guidelines for Type 2 Diabetes Mellitus
Clinical Practice Guideline for Type 2 Diabetes Mellitus 2009
American Diabetes Association
Photo from: Freedigitalphotos.net
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