Common Diabetes Myths You Should Stop Believing

Every year, Diabetes Awareness Week shines a light on the realities of living with diabetes, while helping to break down the myths and misconceptions that continue to surround the condition.

As a dietitian, one of the biggest barriers I see is misinformation. From fears around eating fruit and carbohydrates to the belief that diabetes is simply caused by eating too much sugar, there is a lot of conflicting advice online.

These myths can leave people feeling confused, guilty or even reluctant to seek support.

So, this Diabetes Awareness Week, let's clear up some of the most common diabetes myths — and look at what the evidence actually tells us.

Myth 1: Diabetes can be prevented

Not all types of diabetes can be prevented.

Diabetes is not one single condition, and the different types have different causes.

Type 1 diabetes is an autoimmune condition where the immune system attacks the insulin-producing cells in the pancreas. The exact cause of type 1 diabetes is still unknown, and it cannot currently be prevented.

Type 2 diabetes is different. There is no single cause, but there are a number of known risk factors. Some can be modified, such as physical activity, dietary patterns and smoking, while others cannot.

Your risk can also be influenced by factors such as family history, age and ethnicity

This is important because diabetes prevention should never be reduced to simply telling someone to “eat better” or “lose weight”. Risk is complex, and many factors are outside of an individual's control.

For some people, lifestyle changes can significantly reduce or delay the risk of developing type 2 diabetes — but this does not mean that developing type 2 diabetes is a personal failure.

Myth 2: Only people who are overweight get diabetes

Anyone can develop diabetes, regardless of their body size.

Body weight can be one risk factor for type 2 diabetes, but it is not the whole story.

Genetics, family history, ethnicity, age, physical activity, blood pressure and where the body stores fat can all influence someone's risk. Some medications and certain health conditions can also increase risk.

And importantly, type 1 diabetes is not caused by body weight, diet or physical inactivity.

This is one reason why using someone's appearance or body size to make assumptions about their diabetes risk can be both inaccurate and harmful.

Diabetes can affect people across a wide range of body shapes and sizes.

Myth 3: You only get type 2 diabetes when you're older

Type 2 diabetes can affect people of all ages.

It is true that type 2 diabetes is more common in older adults and usually develops in adults over the age of 45. However, it is increasingly being diagnosed in younger adults, adolescents and children.

Age is just one part of the picture.

Family history, ethnicity, previous gestational diabetes, polycystic ovary syndrome (PCOS), physical activity, diet and other health factors can all contribute to someone's risk.

This is why it is important not to dismiss symptoms or risk factors simply because someone is young.

Myth 4: Fruit is too high in sugar for people with diabetes

No — people with diabetes can absolutely eat fruit.

Fruit contains naturally occurring sugars, but it also provides fibre, vitamins, minerals and antioxidants and can be an important part of a balanced diet.

Diabetes Australia recommends that people with diabetes include fruit as part of a healthy eating pattern, with two serves of fruit a day being a general recommendation.

The important distinction is between "whole fruit" and "fruit juice".

When fruit is eaten whole, its fibre helps slow digestion. Fruit juice contains much less fibre and is easier to consume in larger quantities, which can result in a faster rise in blood glucose.

So rather than asking, “Is fruit too sugary?”, it can be more helpful to consider:

* What type of fruit am I eating?
* How much am I having?
* Am I eating it whole or drinking it as juice?
* How does it fit into the rest of my meal or snack?

There is no need to fear an apple, banana, berries or your favourite seasonal fruit simply because it contains natural sugar.

Myth 5: You need to avoid carbohydrates if you have diabetes

Carbohydrates are not the enemy.

Carbohydrate-containing foods are an important source of energy, and many also provide fibre, vitamins and minerals.

The key is understanding that the type and amount of carbohydrate both matter. Carbohydrates have the biggest impact on blood glucose compared with protein and fat, but that doesn't mean they need to be eliminated.

Instead of cutting carbohydrates completely, focus on the quality of the carbohydrates you eat.

Examples of nutritious, higher-fibre carbohydrate foods include:

* Oats
* Wholegrain breads
* Quinoa
* Brown rice
* Legumes and beans
* Wholegrain cereals
* Whole fruit
* Sweet potato and other starchy vegetables

Choosing higher-fibre and lower-GI carbohydrate foods can help support blood glucose management, gut health and fullness.

Very restrictive low-carbohydrate diets aren't necessary for everyone with diabetes. The right amount and type of carbohydrate will vary depending on your individual circumstances, medications, blood glucose levels, activity and preferences.

The bottom line

Diabetes is complex, and there is no single food, lifestyle habit or body type that explains why someone develops the condition.

The most important thing is to move away from fear and misinformation and towards **evidence-based, individualised care**.

If you live with diabetes, you don't need to eliminate entire food groups or feel guilty about what you eat.

A dietitian can help you understand your individual nutrition needs, manage blood glucose levels, navigate carbohydrates and build an eating pattern that is realistic and sustainable for you.

Because managing diabetes shouldn't mean being afraid of food. It should mean understanding your body and having the right support to care for it.