Managing a condition like Diabetes can often seem challenging and overwhelming. Misinformation plays a major role in this. Wrong beliefs can make you overly restrictive, which may not really be required. Diet and lifestyle are important for good blood glucose control, but there are a lot of myths around diabetes, nutrition and lifestyle which make it difficult to decipher right from wrong. So, here is the truth behind some common myths. Dr Hemant P Thacker, Consulting Physician, CardioMetabbolic Specialist, Jaslok, Breach Candy, Bhatia & REL H N Hospital, shared some common myths and why people should stop believing them.Myth: An Individual With Diabetes Must Follow Special Restricted ‘Diabetic Diet’
Fact: There is no such thing as a ‘diabetic diet’. Good nutrition is a pillar in diabetes management and what you eat, when you eat and how much you eat, all have an impact on the blood glucose levels. The emphasis is on following a healthy meal plan which the entire family is encouraged to follow. It cannot be a restrictive set plan for all people with diabetes. It is just a healthy way of eating keeping in mind individual nutrition needs based on medical, socio-cultural, lifestyle and regional preferences. The principles of diet in diabetes are high fibre, adequate-protein, moderate carbohydrate, low refined foods, sugar & fat and low glycemic index foods, that do not cause a greater rise in blood glucose levels.Myth: Jaggery And Honey Can Be Used As A Substitute For Sugar To Avoid A Rise In Blood Glucose Levels
Fact: Sugar, jaggery, honey are all sources of simple sugar and have a similar impact on blood glucose levels. Jaggery contains about 65 to 85% sucrose. Sugar and jaggery both have a high Glycemic index (GI). Honey is primarily made up of fructose, glucose and sucrose. Only the making procedure for all three is different but all are similar in calories all of which come from carbohydrates and so they cause similar blood glucose spikes. Hence jaggery and honey cannot replace sugar in the same amounts for better blood glucose control.Myth: A Person Having Diabetes Should Not Eat Rice
Fact: Polished white rice is a high glycemic index(GI) food and causes blood glucose to rise fast. However, there are ways in which the glycemic index of rice can be reduced. Cooling rice in the refrigerator for 24 hrs after cooking could result in a lower blood glucose spike after its intake due to the formation of resistant starch, a kind of starch that remains undigested. Also combining rice with high protein foods like pulses/paneer/soy/egg/meat or high fibre foods like vegetables helps to lower the glycemic index of the meal. Brown rice, long-grain rice usually have a lower GI compared to polished white rice. Thus even if rice can cause blood glucose levels to increase, there are many ways in which one can help in lowering the blood glucose levels So people with diabetes can eat rice in the above-suggested ways by limiting the portion size.Myth: Fruits Should Be Avoided By A Person Having Diabetes
Fact: People with diabetes can eat fruits in portioned amounts depending on their blood glucose control and activity. Fruits are a powerhouse of essential vitamins and antioxidants, along with fibre and are necessary for good health. However, they are also a source of simple sugars and so need to be consumed in moderate amounts at the right time. The Key is to eat seasonal, slightly unripe fruits, maintain portion control and eat them as a mid-meal snack and not along with main meals. Also, avoid fruit juices which are concentrated sources of sugar. Fruits can be combined with nuts like walnuts, pistachios and almonds to blunt the blood glucose spike.Myth: Exercising Increases The Risk Of A Heart Attack In People With Diabetes
Fact: Exercise forms an essential part of diabetes management. Regular exercise helps in lowering body weight and fat levels, improving insulin sensitivity and other blood parameters like lipid profile. Thus exercise actually helps in better blood glucose control and reduces the risk factors for heart disease. The recommendation is 150mins/week of moderate-intensity aerobic exercise plus 2 days of muscle strengthening. Before starting any exercise regime, it is important to get yourself checked by the doctor for any comorbidities and to regulate the medication/insulin dose to avoid hypoglycaemia.