Diabetes diet myths you can ignore

You've been eating the same foods for years, but now that you've been diagnosed with type 2 diabetes, you're worried you'll have to make drastic changes to your diet. And you're not alone: ​​According to the American Diabetes Association, about 29 percent of people over 65 have this chronic disease.¹

When you have diabetes, your body can't regulate your blood sugar levels. Too much blood sugar (or glucose) stays in your blood instead of being sent to other parts of your body for energy. Eating the right foods is one of the keys to managing your blood sugar levels.²

But there are many misconceptions about which foods are forbidden. You may have heard that a diabetic diet is difficult, that you have to avoid carbohydrates altogether, or that you should never eat sweets again.

That's not true, and we're here to clarify the truth about a common misconception.

Myth #1: People with diabetes need a special diet

reality: A healthy eating plan is key.

There's no official diabetic diet, and you don't need to completely revamp your fridge. A “diabetic diet” is simply a healthy eating plan that includes the following:³

• More fruits and vegetables
• Eat more lean meats (such as chicken and turkey) and plant-based proteins (such as beans, nuts, and tofu)
• Reduce added sugar
• Reduce processed foods

And what's even more important is whether you can stick to your new eating plan. “The most important thing is consistency — is this something you can stick to year-round?” says Lauren Spradling, RD, a Chicago-based dietitian affiliated with Optum.

Confused about where to start? Try the Diabetes Plate Method.³ You can quickly and easily get the right amount without having to measure.

Fill half your plate with fruit and non-starchy vegetables like broccoli, carrots, leafy greens, and eggplant. “A quarter of your plate should be starchy carbohydrates like whole-grain pasta, whole-grain rolls, butternut squash, or potatoes,” says Spradling. Then fill the remaining quarter with lean protein.^Four

Still not sure what to add? Your Optum primary care provider or specialist can help you create an individualized plan that fits your needs. They may also refer you to a registered dietitian or diabetes care and education specialist.

Myth #2: I have to cut out all carbs

reality: Not all carbs are “bad” and the right carbs can be part of a healthy diet.

Although carbs have a bad rap when it comes to diabetes, they're actually a good source of fuel for your body, Spradling points out. right carbohydrates.

“It's true that eating a lot of simple or fast-digesting carbohydrates can raise your blood sugar,” Spradling says. Foods like white rice, pasta, muffins, refined cereals and breads are quickly absorbed by the body, she explains. This can cause your blood sugar to rise and fall rapidly.^Five

Complex carbohydrates, on the other hand, are foods that are rich in essential nutrients like dietary fiber and B vitamins. These foods are digested more slowly and are therefore less likely to spike your blood sugar. Examples include whole grain pasta and bread, oats, brown rice, beans, vegetables and peas.^Four

So don't be afraid of carbs. Work with your doctor to find healthy ways to incorporate them into your diet. Spreading them out throughout the day can help prevent blood sugar spikes.^Four When you snack, try pairing carbs with protein and healthy fats, which will help stabilize your blood sugar, says Spradling, such as whole-grain crackers or toast with cheese and peanut butter.

To develop a healthy diabetes meal plan, start by talking to an Optum doctor. Find an Optum doctor.

Myth #3: You shouldn't eat dessert

reality: It's good to have a treat every now and then.

Sure, sweets can cause blood sugar spikes, so they're not ideal for people with diabetes, but if you plan ahead and are mindful of the other foods you eat, desserts can be incorporated into a healthy diabetic eating plan.⁶ “Life is too short to not have cake,” Spradling said.

To avoid dessert causing blood sugar disruptions, watch how much you eat. And as a general guideline, aim for lower-carb options to reduce blood sugar spikes. Eating dessert soon after a meal when you're full can help you eat less.⁶

If you're newly diagnosed, it's also a good idea to monitor your blood sugar after eating dessert, suggests Spradling, so you can gauge how your body responds to certain foods and portions and adjust as needed.

Myth #4: Restaurants are off-limits

reality: There are also diabetic friendly menus available.

We know that eating out with friends and family is fun. But you also know that when you do, you might end up consuming more calories, carbs, and sugar than you need to. Does that mean you can't go to a restaurant anymore?

Not necessarily. With a little ingenuity, restaurants (even fast food places) can fit into a diabetes-friendly meal plan.^{7, 8}

Many restaurants and fast food chains have plenty of healthy options on their menus, so ordering from this list is a good start.

Even if a restaurant doesn't provide this information, you can still choose healthier options: To reduce fat and calories, choose foods that are baked, steamed, grilled or broiled, and avoid fried, breaded or creamed foods.⁸

Also, avoid dishes that are high in sugar, such as barbecue sauce, teriyaki sauce, and glazes.⁸

You can also choose vegetables or a salad instead of fries or other high-calorie sides, order the smallest portions at the drive-thru menu, or eat half your meal and save the rest for later.⁷

Having diabetes doesn't mean you have to give up all of your favorite foods. As long as the majority of what you eat is healthy, you can still enjoy your favorite foods every now and then.

And remember, your Optum Healthcare team is on your side. We're here to answer all your diabetes and diet-related questions and are dedicated to helping you control your diabetes while enjoying a diet that fits your lifestyle.

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