Myths & Facts about a Diabetic Diet

Plenty of initiatives have been put in place to manage the fight against diabetes in Singapore. But fundamentally, managing diabetes starts with one's diet. In fact, one of the keys to diabetes management is controlling one's blood sugar levels by adhering to a healthy and balanced diet.

Seems straightforward, right? Yet, there appears to be various myths associated with a healthy diabetic diet. Let's take a look at some of these misbeliefs and how one can build a healthy eating plan.

6 Common Diabetic Diet Misbeliefs

Myth #1: All 'sugar-free' products are calorie free

It's easy to be misled here. But the truth is that 'sugar-free’ snacks may contain carbohydrates in the form of starch that increase your blood sugar levels. Check the labels on the packaging to look out for the percentage of starch.

Myth #2: Bitter-tasting foods help to lower glucose levels

There is a misconception that bitter or 'unsweetened' foods are low in sugar but even some of the most bitter foods may be high in carbohydrates and starch.

Bitter-tasting foods have not been proven to lower one's glucose levels. In fact, having too much may be counter-productive, especially if these foods are high in carbohydrates.

Myth #3: People with diabetes should never consume sugar

Overconsumption of sugar does not directly cause diabetes, but it can increase the risk of health problems that lead to diabetes.

If you have a sweet tooth or other health concerns such as low blood sugar, speak to your dietitian about carbohydrate counting and how to control your sugar intake without abstaining completely.

Myth #4: I can eat more rice if I switch to wholegrain rice

Wholegrain rice is healthier because it contains more fibre. That being said, the carbohydrate content in wholegrain rice is similar to regular rice.

So, make sure to portion your rice intake based on your dietician's instructions.

Myth #5: It's okay to eat my favourite sweets when I have low blood glucose

Not true! In fact, over-indulging in your preferred snacks and sweets when you experience hypoglycaemia (where your blood glucose level falls below 4.0 mmol/L) may do more harm than good.

The rule of thumb is to keep your fast-acting carbohydrate intake to 15g.

Myth #6: People with diabetes should avoid fruits

It is true that fruits contain natural sugars. But when taken with control, fruits can benefit your body in a multitude of ways as they are rich sources of antioxidants, vitamins, minerals, and fibre.

Have 2 portions of fruit a day but avoid fruit juices.