The Biggest Diabetes Diet Myths (2022)

Scouring the internet for reliable information about the best diet for diabetes may leave you feeling confused.

While there’s no shortage of advice, it’s often challenging to discern fact from fiction.

Below, we debunk 9 common diabetes diet myths.

According to the American Diabetes Association (ADA), eating too much sugar alone doesn’t cause diabetes, but it may be a contributing factor in some cases.

Type 1 diabetes is typically caused when an environmental trigger provokes a genetic predisposition for diabetes to express itself. Type 2 diabetes is often triggered by various risk factors, including genetics and certain lifestyle choices.

Some other risk factors that can lead to type 2 diabetes include:

  • excess weight
  • high blood pressure
  • sedentary lifestyle
  • age, especially over 45

Sugar-sweetened drinks, such as soda and fruit punch, are high in empty calories, and recent studies have linked these to a higher risk of diabetes. To help prevent diabetes, the ADA recommends avoiding them when possible.

Carbs aren’t your enemy. It is not carbs themselves, but the type of carb and the quantity of carb that you eat that is important to consider for those with diabetes.

Not all carbs are created equal. Those that are low on the glycemic index (GI), a measure of how quickly foods with carbohydrates may impact blood sugar levels, are better choices than those with a high GI. Some factors that go into deciding what foods have a low or high GI are:

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  • nutritional profile
  • ripeness
  • amount of processing

Examples of carbs with a low GI include:

  • rolled or steel cut oatmeal
  • whole grain bread
  • dried beans and legumes
  • low-starch vegetables, such as spinach, broccoli, and tomatoes

It’s also a good idea to choose foods with a lower glycemic load (GL). GL is similar to GI, but it incorporates serving size into the calculation. It’s considered a more accurate estimate of how foods will affect your blood sugar.

If you eat food with a high GI or GL, combining it with food with a low GI or GL can help balance your meal.

Once you pick more balanced carbs, you still need to manage the portion of carbs, as too many carbs can cause higher blood sugar levels.

Stick to your personal carb target when counting carbs. If you don’t have one, ask a healthcare professional what’s best. If you use the plate method of portion control, limit your carbs to one-quarter of the plate.

Learn more about the glycemic index and how to use it to manage your diet here.

Starchy foods contain carbohydrates. In addition to foods like bread, pasta, and rice, starchy foods also include starchy vegetables, such as potatoes, corn, beans, and lentils.

While starchy vegetables do contain carbohydrates, they are also rich in other important nutrients and can fit into your meal plan in moderation.

If you’re counting carbohydrates, be sure to include these foods in your daily allotment of carbs. If you’re using the plate method, starchy foods should make up about one-quarter of your plate.

You should also choose high fiber, less processed carbs to get the vitamins and minerals you need while still managing your blood sugar levels.

4. You’ll never eat dessert again

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Enjoying an occasional slice of cake or a cookie won’t prove detrimental for most folks, even those with diabetes. The key is moderation and portion control. In fact, some research shows that restricting yourself too much may lead to binge eating or overeating.

Beware of the “all or nothing” mentality. Feel free to indulge in a small serving of your favorite sweet on special occasions. Just be sure to limit other carbs in your meal to strike a safe balance and stick to your personal carb target.

The ADA mentions that a general guideline is about 45 to 60 grams of carbohydrates per meal. You can find healthier, low-carb versions of many sweet treats by exploring the plethora of recipes available online.

Alcohol in moderation is OK if your diabetes is well managed. The Dietary Guidelines for Americans recommend that women drink no more than one alcoholic beverage per day and that men don’t go over two. One drink is defined as 5 ounces of wine, 12 ounces of beer, or 1.5 ounces of distilled spirits.

It’s also a good idea to monitor your blood sugar levels for 24 hours after drinking. Alcohol can potentially cause your blood sugar to drop below normal levels, interfere with your medications, and prevent your liver from producing glucose (which it does in response to a blood sugar drop).

If deciding to drink, try to select alcoholic beverages that are lower in carbs and added sugar whenever possible—such as wine, light beer, or liquor — and limit your intake of sugary mixed drinks, which can cause blood sugar levels to spike.

There are no forbidden fruits on a diabetes-friendly eating plan. In fact, some studies show that eating more whole fruits may actually be linked to improved insulin levels and better blood sugar control.

This is because many whole fruits are rich in nutrients, including fiber, which can promote healthy blood sugar levels.

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Ideally, opt for fruits that are lower in sugar, such as berries, apples, and grapefruit. However, while it’s true that some fruits contain more natural sugars than others, you can enjoy any of them if you stick to the proper portion sizes.

Taking diabetes medication isn’t a ticket to eat whatever you want, as often as you want. Taking your medication as prescribed is important, but so is following a nutrient-dense diet.

This is because following a diet that’s rich in produce, lean meats, and complex carbs not only helps you manage your diabetes in the long term, it can also help you manage other chronic conditions that could develop along with diabetes, such as cardiovascular disease and high blood pressure.

A diabetes-friendly eating plan is like other specialized eating plans, in that some foods support your goals while others may hinder them. Regularly eating foods high in sugar or eating large portions may impede the effectiveness of your medication, as well as interfere with the process of building more diabetes-friendly habits.

According to the American Heart Association, having type 2 diabetes increases your risk of heart attack and stroke. Part of this link is due to the fact that many people with diabetes are also living with extra weight and often have high blood pressure or high cholesterol levels.

To lower your risk of heart issues, avoid trans fats when possible and limit saturated fat in your diet. Eating a lot of foods that are rich in saturated fats, such as high-fat dairy products and fried items, can increase your unhealthy cholesterol levels and raise your risk of heart disease and stroke.

According to the latest Dietary Guidelines for Americans, you should avoid trans fats as much as possible, and saturated fats should make up less than 10 percent of your calories in a day.

Walk down almost any grocery store aisle and you’ll find a selection of sugar-free processed foods. But just because an item is labeled “sugar-free” doesn’t make it better for you. It may still contain a lot of simple carbs, fat, or calories.

According to some preliminary studies in animals, certain artificial sweeteners may also impact insulin sensitivity, making it more difficult for your body to maintain healthy blood sugar levels. However, more research is needed before any firm conclusions can be drawn.

Furthermore, although many people assume that the Food and Drug Administration (FDA) strictly regulates artificial sweeteners, many food additives enter the market without any oversight.

Despite the controversy around the safety of some artificial sweeteners, the FDA has deemed the following sweeteners safe to consume under certain conditions:

  • saccharin
  • aspartame, which you should avoid if you have phenylketonuria
  • acesulfame potassium (acesulfame-K)
  • sucralose
  • neotame
  • advantame
  • stevia
  • sugar alcohols

According to the ADA, using artificial sweeteners in place of sugar to help sweeten foods without adding a lot of carbs every once in a while is most likely fine. But they also caution that there isn’t much evidence that sugar substitutes will help with managing blood sugar or improving cardiometabolic health in the long term.

Additionally, some artificial sweeteners will still add a small number of carbs to your diet, so you’ll need to keep track of how much you use.

Diabetes can be a challenging condition to manage at first, but it gets much easier when you have all the facts and nutrition information.

Eating foods with a low GI and GL, limiting your consumption of alcohol and trans and saturated fats, taking your medications as prescribed by your doctor, and monitoring your blood sugar levels can all help manage your symptoms and help improve overall health.

Once you untangle the myths, you’ll find that a diabetes-friendly eating plan doesn’t have to be overly restrictive or complicated. Instead, it can be healthy, tasty, and easy to follow.

Work with your doctor or dietitian to develop an eating plan that incorporates your favorite foods and helps keep your blood sugar in check.

You should also consult your doctor or dietitian before you make any changes to your diet to help ensure that you’re making the best choices for your health.

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FAQs

Which protein is best for diabetics? ›

In 2017, a small study of 22 people found that including whey protein in the diet might help some people with type 2 diabetes. The study found that whey powder stimulated insulin secretion in people with normal body weight and triglyceride levels.

Which juice is good for diabetes? ›

Juice options good for type 2 diabetes

Instead, stick with juices such as unsweetened lemon or grapefruit juice, which has a lower glycemic index than most other types of juices.

What are 3 food items a diabetic should limit or stay away from? ›

Your main goals should include staying away from unhealthy fats, liquid sugars, processed grains, and other foods that contain refined carbs.

What's the worst food for diabetics? ›

Worst Choices
  • Fried meats.
  • Higher-fat cuts of meat, such as ribs.
  • Pork bacon.
  • Regular cheeses.
  • Poultry with skin.
  • Deep-fried fish.
  • Deep-fried tofu.
  • Beans prepared with lard.
6 Dec 2020

What meats should diabetics avoid? ›

Meats to avoid
  • prime cuts of beef, such as ribs.
  • pork products, such as spareribs, ground pork, and sausages.
  • lamb patties made from ground lamb.
  • processed meats, such as sausages, salami, frankfurter, hot dogs, corned beef, and luncheon meat.
9 Aug 2020

Is oatmeal good for diabetics? ›

Oatmeal offers a host of health benefits and can be a great go-to food for those with diabetes, as long as the portion is controlled. One cup of cooked oatmeal contains approximately 30 grams of carbs, which can fit into a healthy meal plan for people with diabetes.

Is corn good for diabetics? ›

Yes, you can eat corn if you have diabetes. Corn is a source of energy, vitamins, minerals, and fiber. It's also low in sodium and fat.

What can I drink before bed to lower my blood sugar? ›

A: Drinking apple cider vinegar at bedtime can help diabetic people control their blood glucose levels. A diabetic patient should take one teaspoon of apple cider vinegar in warm water before sleep. It can also aid in the regulation of fasting blood sugar levels in the morning.

Is Coke Zero OK for diabetics? ›

Diabetics should avoid coke or any soft drinks as much as possible. Coke Zero is sugar-free. However, the sugar substitutes it contains may not necessarily be a healthier option for people looking to reduce their blood sugar levels.

How can I flush sugar out of my system fast? ›

The easiest way to bring your blood sugar level back to normal is by drinking a lot of water. If your daily water intake level is normal, then your blood sugar remains in control. Water helps kidneys to flush out toxins and insulin from the body.

What foods can lower blood sugar quickly? ›

List of foods that lower blood sugar levels (and promote blood sugar balance) over time
  • Oats.
  • Beans and lentils.
  • Salmon and other fatty fish.
  • Eggs.
  • Nuts and nut butters.
  • Seeds and seed butters.
  • Unsweetened yogurt and kefir.
  • Fermented vegetables.

What fruits to avoid if you are diabetic? ›

Fruit is also an important source of vitamins, minerals, and fiber. However, fruit can also be high in sugar. People with diabetes must keep a watchful eye on their sugar intake to avoid blood sugar spikes.
...
These include:
  • apples.
  • apricots.
  • avocados.
  • bananas.
  • blackberries.
  • blueberries.
  • cantaloupes.
  • cherries.
29 Mar 2021

Is coffee good for diabetics? ›

Some studies suggest that drinking coffee — whether caffeinated and decaffeinated — may actually reduce your risk of developing type 2 diabetes. If you already have diabetes, however, the impact of caffeine on insulin action may be associated with higher or lower blood sugar levels.

Are tomatoes good for diabetics? ›

Tomatoes. Share on Pinterest Tomatoes can help reduce blood pressure for people with diabetes. Fresh, whole tomatoes have a low glycemic index (GI) score. Foods with a low GI score release their sugar slowly into the bloodstream and are unlikely to trigger a blood sugar spike.

Are grapes good for diabetics? ›

Grapes are adored, nourishing fruits and are safe for diabetics. People can eat them and add them to their diabetic diets as they do not harm or spike glucose levels. Consuming grapes help to reduce the susceptibility to developing type 2 diabetes.

Is Potato good for diabetes? ›

However, potatoes are a good source of vitamins, minerals, and fiber, and people with diabetes can enjoy them as part of a healthful diet. Eating non-starchy foods alongside moderate portions of whole potatoes can balance out their GI.

Can diabetics eat rice? ›

People with diabetes can include rice as part of a healthful diet, but they should: Eat rice in moderation, and be mindful that 1 cup of rice contains 45 g of carbs. Spread their intake of rice and other carbs evenly throughout the day. Choose a variety of rice that is low in carbs and has a low GI score.

Is Sweet Potato good for diabetics? ›

Are there benefits to eating sweet potatoes if you have diabetes? When eaten in moderation, all kinds of sweet potatoes are healthy. They're very high in antioxidants, vitamins, and minerals and can safely be included in a diabetes-friendly diet.

What kind of bread can a diabetic eat? ›

The American Diabetes Association recommends choosing whole grain bread or 100 percent whole wheat bread instead of white bread. White bread is made from highly processed white flour and added sugar. Here are some delicious and healthy breads to try: Joseph's Flax, Oat Bran and Wheat Pita Bread.

Is popcorn healthy for diabetics? ›

Can people with diabetes eat popcorn? Popcorn can be a healthful snack for most people if they prepare it in the right way. Due to its relatively low-calorie and high-fiber content, air-popped popcorn can be a good option for people with diabetes too.

Is Hamburger OK for diabetics? ›

Eating even small amounts of red meat, such as beef, pork, or lamb, may increase the risk of diabetes. A 2020 study showed that eating just 50 g red meat or fish each day can raise diabetes risk by 11%. Also, people with diabetes should consider avoiding or limiting the intake of: breaded, fried, and high-sodium meats.

Is orange good for diabetes? ›

Oranges have several benefits for people with diabetes due to their low GI and nutrient profile, which includes fiber, vitamin C, folate, potassium, and antioxidants.

Is yogurt OK for diabetics to eat? ›

The American Diabetes Association (ADA) recommend yogurt as part of a healthful diet for people with diabetes. There are many different types of yogurt available. The examples below are also available with added probiotics: Greek yogurt contains double the protein of conventional yogurt.

Is brown sugar better for diabetics? ›

The bottom line. Despite slight differences in taste, brown and white sugar have a very similar nutrient profile and effect on blood sugar levels. Therefore, brown sugar does not provide any benefits to people with diabetes.

Are carrots good diabetes? ›

The bottom line. Carrots, among other non-starchy vegetables, are a great addition to a healthy diet for people with diabetes. They contain plenty of important nutrients that benefit blood sugar levels, such as vitamin A and fiber.

Is broccoli good for diabetics? ›

Broccoli

Broccoli may also help manage your blood sugar levels. One study found that consuming broccoli sprouts led to a reduction in blood glucose in people with diabetes ( 18 ). This reduction in blood glucose levels is likely due to sulforaphane, a chemical in cruciferous vegetables like broccoli and sprouts.

Is watermelon good for diabetes? ›

Watermelon is safe for people with diabetes to eat in moderation. However, it is best to consume watermelon and other high GI fruits alongside foods that contain plenty of nutritious fats, fiber, and protein.

Is Chinese food OK for diabetics? ›

Chinese foods are considered to be the worst food to consume in diabetes. They can increase your blood sugar levels dramatically as they are very high in calories, sodium, fat, and carbohydrates. Basic Chinese cuisine is considered safe to eat, but when it comes to fries veggies, rice, eggs, etc. it becomes harmful.

What should diabetics drink first thing in the morning? ›

There are several health benefits of drinking water and keeping your body hydrated. Whether or not you have diabetes, siping into a glass of water the first thing in the morning can do wonders for your health. It will help rehydrate your body and cleanse the intestine, supporting the digestive system.

What time of day is blood sugar highest? ›

The dawn phenomenon, also called the dawn effect, is the term used to describe an abnormal early-morning increase in blood sugar (glucose) — usually between 2 a.m. and 8 a.m. — in people with diabetes.

Can diabetics eat chocolate? ›

There's a myth about chocolate and diabetes. But you can eat chocolate, just in moderation and not too often. Try not to eat a lot in one go as it affects your blood sugar levels. If you snack on chocolate regularly it may start to increase your cholesterol levels and make it more difficult to manage your weight.

How much water should a diabetic drink daily? ›

Drinking water not only fights dehydration, it can also help your body get rid of excess glucose. If you're living with diabetes, you should drink plenty of fluids — about 1.6 liters (L) or 6.5 cups per day for women; and 2 L or 8.5 glasses per day for men.

Can diabetics drink wine? ›

What to know about diabetes and drinking wine. Most people with diabetes can drink alcohol, including wine, as long as they do not have another medical condition that makes drinking unsafe. Wine may even offer some protective health benefits in small quantities.

How long does it take cinnamon to lower blood sugar? ›

The addition of 1, 3, or 6 g of cinnamon to the diet led to significant decreases in serum glucose levels after 40 days. Values after 20 days were significantly lower only in the group receiving 6 g of cinnamon (Table 1).

Can walking cure diabetes? ›

Research studies have shown that walking can be beneficial in bringing down blood glucose and therefore improving diabetes control. In a study involving people with type 1 diabetes, participants were assigned to either take a 30 minute walk after eating or have the same meal but remain inactive.

Can turmeric help with diabetes? ›

Turmeric's active component, curcumin, is credited with many of the spice's purported benefits. A 2013 review of studies suggests that curcumin can decrease the level of glucose in blood, as well as other diabetes-related complications. Researchers also found that curcumin may have a role in diabetes prevention.

Does lemon water reduce blood sugar? ›

Lemon juice significantly lowered the mean blood glucose concentration peak by 30% (p < 0.01) and delayed it more than 35 min (78 vs. 41 min with water, p < 0.0001).

Can drinking water lower blood sugar? ›

Did you know it's Sugar Free February and that drinking water can help to lower blood sugar levels by diluting the amount of glucose (sugar) in your blood stream. By drinking water lots of water you can reduce your blood sugar as it indirectly will reduce insulin resistance and help reduce hunger.

Which vegetables should be avoided in diabetes? ›

The Worst Vegetables for People With Diabetes
  • Potatoes. Both sweet potatoes and regular potatoes are considered a starchy vegetable, meaning they contain a higher amount of carbohydrates than most veggies. ...
  • Corn. ...
  • Peas. ...
  • Butternut Squash. ...
  • Vegetable Juice.
21 Oct 2021

Can diabetics eat bread? ›

Bread is often high in carbohydrate, so people with diabetes may wonder if they can still eat it. The good news is that most people can eat bread unless a doctor advises otherwise.

Is honey good for diabetics? ›

Regina Castro, M.D. Generally, there's no advantage to substituting honey for sugar in a diabetes eating plan. Both honey and sugar will affect your blood sugar level.

How can I reverse diabetes naturally? ›

Some people have successfully reversed prediabetes by modifying their diet and lifestyle.
  1. Eat a “clean” diet. ...
  2. Exercise regularly. ...
  3. Lose excess weight. ...
  4. Stop smoking. ...
  5. Eat fewer carbs. ...
  6. Treat sleep apnea. ...
  7. Drink more water. ...
  8. Work with a dietitian nutritionist.
5 Jun 2020

How can I control my diabetes without medication? ›

Manage Diabetes without Medication
  1. Eat a healthy diet. Choose to eat more whole fruits and vegetables, more whole grains and lean proteins. ...
  2. Lose weight. ...
  3. Exercise. ...
  4. Make a commitment to exercising regularly by finding a partner. ...
  5. Test your blood sugar. ...
  6. Get enough quality sleep. ...
  7. Getting regular checkups.
22 Nov 2017

Are eggs good for diabetics? ›

Protein-rich foods like eggs can play an important role in regulating blood sugar levels for people with diabetes. Plus, eggs contain many essential vitamins and minerals, and have just 80 calories each.

What foods can lower blood sugar quickly? ›

List of foods that lower blood sugar levels (and promote blood sugar balance) over time
  • Oats.
  • Beans and lentils.
  • Salmon and other fatty fish.
  • Eggs.
  • Nuts and nut butters.
  • Seeds and seed butters.
  • Unsweetened yogurt and kefir.
  • Fermented vegetables.

What fruits to avoid if you are diabetic? ›

Fruit is also an important source of vitamins, minerals, and fiber. However, fruit can also be high in sugar. People with diabetes must keep a watchful eye on their sugar intake to avoid blood sugar spikes.
...
These include:
  • apples.
  • apricots.
  • avocados.
  • bananas.
  • blackberries.
  • blueberries.
  • cantaloupes.
  • cherries.
29 Mar 2021

Does lemon water reduce blood sugar? ›

Lemon juice significantly lowered the mean blood glucose concentration peak by 30% (p < 0.01) and delayed it more than 35 min (78 vs. 41 min with water, p < 0.0001).

Can walking cure diabetes? ›

Research studies have shown that walking can be beneficial in bringing down blood glucose and therefore improving diabetes control. In a study involving people with type 1 diabetes, participants were assigned to either take a 30 minute walk after eating or have the same meal but remain inactive.

How can I reverse diabetes naturally? ›

Some people have successfully reversed prediabetes by modifying their diet and lifestyle.
  1. Eat a “clean” diet. ...
  2. Exercise regularly. ...
  3. Lose excess weight. ...
  4. Stop smoking. ...
  5. Eat fewer carbs. ...
  6. Treat sleep apnea. ...
  7. Drink more water. ...
  8. Work with a dietitian nutritionist.
5 Jun 2020

How can I flush sugar out of my system fast? ›

The easiest way to bring your blood sugar level back to normal is by drinking a lot of water. If your daily water intake level is normal, then your blood sugar remains in control. Water helps kidneys to flush out toxins and insulin from the body.

Can drinking water lower blood sugar? ›

Did you know it's Sugar Free February and that drinking water can help to lower blood sugar levels by diluting the amount of glucose (sugar) in your blood stream. By drinking water lots of water you can reduce your blood sugar as it indirectly will reduce insulin resistance and help reduce hunger.

Which vegetables should be avoided in diabetes? ›

The Worst Vegetables for People With Diabetes
  • Potatoes. Both sweet potatoes and regular potatoes are considered a starchy vegetable, meaning they contain a higher amount of carbohydrates than most veggies. ...
  • Corn. ...
  • Peas. ...
  • Butternut Squash. ...
  • Vegetable Juice.
21 Oct 2021

Are grapes good for diabetics? ›

Grapes are adored, nourishing fruits and are safe for diabetics. People can eat them and add them to their diabetic diets as they do not harm or spike glucose levels. Consuming grapes help to reduce the susceptibility to developing type 2 diabetes.

Can cinnamon lower blood sugar? ›

Cinnamon Lowers Blood Sugar Levels and Has a Powerful Anti-Diabetic Effect. Cinnamon is well known for its blood-sugar-lowering properties. Apart from the beneficial effects on insulin resistance, cinnamon can lower blood sugar by several other mechanisms.

What is the fastest way to lower blood sugar naturally? ›

  1. Exercise regularly. ...
  2. Manage your carb intake. ...
  3. Eat more fiber. ...
  4. Drink water and stay hydrated. ...
  5. Implement portion control. ...
  6. Choose foods with a low glycemic index. ...
  7. Try to manage your stress levels. ...
  8. Monitor your blood sugar levels.

Can diabetics eat potatoes? ›

Potatoes and diabetes. Share on Pinterest In moderation, a person with diabetes may eat potatoes. The American Diabetes Association (ADA) recommend eating starchy vegetables, such as potatoes, as part of a healthful diet. Starch is a complex carbohydrate that takes the body longer to break down than simple sugars.

Are tomatoes good for diabetics? ›

Tomatoes. Share on Pinterest Tomatoes can help reduce blood pressure for people with diabetes. Fresh, whole tomatoes have a low glycemic index (GI) score. Foods with a low GI score release their sugar slowly into the bloodstream and are unlikely to trigger a blood sugar spike.

Can diabetics eat chocolate? ›

There's a myth about chocolate and diabetes. But you can eat chocolate, just in moderation and not too often. Try not to eat a lot in one go as it affects your blood sugar levels. If you snack on chocolate regularly it may start to increase your cholesterol levels and make it more difficult to manage your weight.

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