Type 2 Diabetes Myths And Reality

To successfully manage Type 2 diabetes, you may first need to address your misconceptions.

Myth 1: I can never have sweets again.

Reality: Sugary treats are okay, as long as you enjoy them occasionally and in small portions. Assuming you exercise and eat a healthy, balanced diet, giving your appetite a free pass now and then may help you better control your eating habits overall. AHA recommends limiting sugar calories to 10% total, but less is recommended for those with diabetes. Work with your healthcare provider to determine your limits, and watch out for hidden sugar sources such as yogurts and sauces.

Myth 2: I manage my diabetes with medication, so I don't need to watch what I eat.

Reality: Medication can't fill in the gaps left by an unhealthy diet. The good news is that you don't have to eat a special diabetes diet — another common myth, by the way. The same diet that's healthy for most adults is also recommended for people with Type 2 diabetes: one with plenty of vegetables, fruits, lean meat, low-fat dairy, whole grains and unsaturated fats. Choose foods with a low glycemic index, especially when it comes to carbs.

Myth 3: Diabetes can be slowed down, but it can't be reversed.

Reality: According to the American Diabetes Association, many people with Type 2 diabetes can reduce their daily insulin injections or stop using insulin altogether after making lifestyle changes. What's the most important lifestyle change you can make? Start exercising. During rest, the only way blood sugar can get from the bloodstream to the muscles is through insulin, which is a problem for people with diabetes. But during exercise, muscles can absorb blood sugar directly, without relying on insulin. The best exercise plan is one that combines aerobic and resistance training.

4 Delectable Diabetes Superfoods

Stand aside quinoa and kale. These superfoods are diabetes-friendly and dessert-worthy, too.

1. Blueberries provide fiber and antioxidants, which lower blood sugar and inflammation.
2. A study in Obesity found that insulin resistance decreased as the number of raspberries eaten increased. It also lowered blood sugar when eaten after carb-heavy meals.
3. Cinnamon packs a serious punch of polyphenols, which boosts insulin activity and may improve blood sugar response.
4. Dark chocolate is chock full of flavonoids, an antioxidant that can improve glucose regulation. Choose chocolate bars with at least 70% cocoa.

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