November is National Diabetes month.  Last week we discussed some facts and cost associated with this chronic disease.  This week I want to debunk five of my favorite myths people have about diabetes, especially when it comes to food.

Myth 1:  How many diabetics out there won’t eat a banana or carrot because you think they have too much sugar?    Many patients come to our office with a laundry list of “demon” foods, and these two foods generally top the list.  What we find it interesting, that nowhere on this list does it mention, cake, cookies, sweet tea or regular soda.  To clear the air, Carrots do have more carbs that their non-starchy counterpart (ie broccoli, cauliflower etc.) but they are not considered a “high” source.  One cup of raw carrots has 12 grams of carbs which is the same amount found in a glass of milk.  Now if you ate several pounds of carrots you may be in for trouble but eating the correct portion size will not throw you under the bus.  So about those banana :  since bananas come in many shapes and sizes, it’s not fair to say “one banana”  supplies x-amount of carbs. In general a 4 inch banana (or a 4 oz. banana to be more accurate) provides 15 grams of carbohydrates which is the same amount in all appropriately portioned fruits.  

Myth 2: Starchy foods need to be avoided.  The truth of the matter, starchy foods can and should be part of a healthy, well-balanced diet. The key is managing portion size.   Whole grain breads, cereals, pasta, rice, and starchy vegetables like potatoes (yes I said potatoes), peas, and corn can be included in the meal plan. Consuming whole grain starchy foods also provides fiber, which can help promote bowel regularity.

Myth 3:  Being diabetic means you have to eat special “diabetic” food.  Wrong! People with diabetes should follow a healthy diet that is low in fat, modest in salt and sugar, with meals consisting of whole grain foods, vegetables, and fruit. Diabetic or “sugar free” versions of sugar-containing foods have no benefits. These specialty foods can still raise blood sugar levels, are often expensive, and can have a laxative effect if they contain sugar alcohols.

Myth #4: People with diabetes shouldn’t eat carbohydrates.  This is completely false.  Carbohydrates are the body’s preferred source of energy. Without carbohydrates your body won’t have the energy it needs to perform daily tasks.  A healthy diet should consist of about 45-55% of total calories coming from carbohydrates. This is where the role of a Registered Dietitian is key.  When a patient comes to our office for help, one of the major things we do is determine exact carbohydrate balance based on current weight and blood sugar status.  This is individualized for each patient.  Following cookie-cutter recommendation may not get you the results you want and may even set you up for failure and frustration.    It is important for people with diabetes to balance carbohydrate intake with medication and exercise in order to achieve optimal blood glucose control.

Myth #5: Eating too much sugar causes diabetes.  If this were a true statement them diabetes would be more of an epidemic than it currently is.  The US population as a whole consumes too much sugar, but no way is this correlated to the number Diabetes cases in the country.   Even though exact cause of diabetes is still unknown, we do know that genetics, lifestyle factors (such as obesity) and lack of routine physical activity play a major role.

Take home message number 2:  Don’t trust your health to just anyone, especially when it comes to managing your diabetes. Let your medical doctor control your medications and consult with a Registered Dietitian to see how easy blood sugar management can be.  

If you have a nutrition question you’d like answered in this column or if you like to schedule an appointment. Contact the office at 706-473-5801 or email us at oconeenutrition@yahoo.com

Lisa Eisele, RD, CSO, LD is a Registered and Licensed Dietitian. She also holds a Board Certification as a Specialist in Oncology Nutrition. Lisa and her partner Stacy Paine, RD, LD own Oconee Nutrition Consultants, LLC located at Cowles Clinic.  (706) 473-5801