Understanding type 2 diabetes and nutrition – myth busting!

This is one of the reasons why poorly managed diabetes can lead to an array of other health complications, including heart attack, stroke, kidney disease, limb amputation and even blindness.

There are, unquestionably, many misconceptions surrounding type 2 diabetes, especially in relation to diet. To cut through the confusion, we’ve broken down some common myths and offered some suggestions for new habits to start practicing.

“I can’t eat carbohydrates”

False! Carbohydrates are an important macronutrient, utilised by the body to create energy to grow and move. Although carbohydrates directly affect our blood glucose levels, there is no need to eliminate them completely from your diet. There is, however, good evidence that a lower carbohydrate diet can improve insulin sensitivity.^3,4

Choosing less refined, high-fibre carbohydrates such as wholegrains, fruit and vegetables, result in a slower and more gradual rise in contrast to the rapid spike of blood sugar levels caused by highly refined carbohydrates such as white bread, pastries and soft drinks. This slow rise in blood sugar levels gives the pancreas plenty of time to make insulin in response. To better manage blood glucose levels, experts also recommend eating regular meals and spreading good quality carbohydrate foods evenly throughout the day.

Habits to practice

• Keep the carbohydrate-rich food to about ¼ of your plate at mealtimes.
• Try measuring these portions out and seeing what they look like on your plate:
  • ½ – 1 cup cooked rice
  • 1 – 2 slices of bread
  • 2 small wraps or 1 large wrap
  • ½ – 1 cup of chickpeas/lentils/four bean mix
  • ½ – 1 cup of cooked pasta or couscous.

“I can’t eat fruits because of their sugar content”

False! Sugar is not necessarily the direct cause of type 2 diabetes. Consuming excessive amounts of energy dense foods, often high in sugar, can lead to being overweight, a common risk factor for developing type 2 diabetes. Because of this, it’s easy to see why many people focus on the sugar content of food and disregard other great nutrients that might be in that food item. Whole fruit is a healthy source of fibre, water, vitamins and minerals, and it is low in energy. Fruit is an excellent snack choice for anyone, whether or not they’re living with diabetes.

Although there is naturally occurring sugar in fruits, most fruits have a low glycemic index, providing a slow rise in blood sugar levels. A focus point for people with diabetes would be to look at the amount of fruit and when it is eaten. A good guide is to aim for two serves of whole fruit per day, eaten at different times in the day.

“But what about fruit juice?,” you may ask. Fruit juice has a higher concentration of sugar because we’ve removed other nutrients like fibre. Frequent consumption of fruit juice has been found to be associated with an increased risk of developing type 2 diabetes, so water is always the best beverage choice.⁵

Habit to practice

• Aim for two serves of whole fruit per day. A serve is:
  • 1 medium apple, banana, orange or pear
  • 2 kiwi fruits, mandarins or plums
  • 1 cup berries or grapes.

“I can cure my diabetes with my diet”

Unfortunately, there is no absolute cure for type 2 diabetes. However, there is emerging evidence that we can put type 2 diabetes into remission through lifestyle changes such as diet, exercise and body composition.⁶ Remission occurs when there is a temporary end to medical signs and symptoms of a disease. In the case of type 2 diabetes, blood glucose levels return to a normal range and the disease doesn’t progress. This doesn’t mean that type 2 diabetes is gone for good, however it can lower the risk of developing diabetes-related complications such as heart disease, and potentially reduce the need for diabetes medication. Evidence suggests that the key to remission is weight loss.⁶

Habits to practice

• Enjoy snacks based on whole foods to help improve your energy intake and support a healthy weight:
  • Small hummus tub with as many veggie sticks as you like
  • Sliced apple with 1 tablespoon of natural peanut butter
  • 1 handful of almonds
  • 1 small tub of natural yoghurt with a handful of berries.
• Get active. Aim to do at least 30 minutes of physical activity on most days of the week. Increasing your incidental exercise can help get you moving if planned exercise is tricky. Try parking a 15-minute walk away from work and taking the stairs whenever possible.