Don't Fall for These 6 Myths About Eating With Diabetes

More than 29 million people are already living with diabetes in the United States and, by the end of the day, about 4,000 more will learn they have diabetes, too.

Untreated or mismanaged, diabetes can lead to heart and kidney diseases, blindness and even amputation. Managing this chronic disease can be intimidating. Patients may have to prick their fingers (often several times a day) in order to check their blood sugar levels, change their lifestyles considerably and dramatically alter their diets.

It's not surprising, then, that some people look for shortcuts or quick-fix remedies -- especially after they're first diagnosed. As a registered dietitian and certified diabetes educator at the Ohio State University Wexner Medical Center, I frequently see patients who think they can find a magic formula to manage their diabetes with the right internet search. But following the wrong advice can put your health at risk.

[See: 6 Tips to Keep Diabetics Out of the Hospital.]

With diet, exercise and medication, millions of people successfully manage this condition every day, but the latest fads can tempt even the most educated patients. Don't fall for these six myths about eating with diabetes:

1. "Because diabetes relates to blood sugar, I can eat all the sugar-free foods I want."

Generally speaking, foods that raise your blood sugar levels the most are those high in carbohydrates -- not necessarily sugar in the traditional sense. So, cutting out sugar doesn't allow you to overindulge on sugar-free or no-sugar-added products. In fact, many "sugar-free" products are sweetened with other ingredients that contain carbohydrates, such as fructose, mannitol and xylitol, which is made from cornstarch.

The bottom line: Sugar-free is not carbohydrate-free, and sugar-free foods aren't always the healthiest choice, especially in larger quantities.

2. "Cutting out white foods will lower my blood sugar levels."

I understand the logic behind this myth: Because white foods, such as table sugar, white bread, pasta and white rice, are carbohydrate-dense foods, not eating them should improve your blood sugar. But it's not the color of the food you should be concerned about; it's the structure of the food. Those white foods contain simple carbohydrates, which absorb quickly into the bloodstream, but that doesn't mean all white foods should be avoided.

Instead, eat the right portion sizes of complex carbohydrates, such as whole grains, brown rice and even potatoes (with the skin on).

3. "Eating a lot of fruit is a healthy way to get my 'sweet' fix and help me avoid snacks."

While fruits are high in vitamins and nutrients, they still contain carbohydrates, which you need to count toward your total daily consumption. How your fruit is prepared matters too. Whole, fresh fruit is best because it has more fiber than canned fruit or juice. If you do eat canned fruit, choose options that are packaged in natural juices or light syrups, the American Diabetes Association suggests. Be careful to read the labels on dried fruits, which are higher in carb concentration than natural fruits. Another tip: Choose the smaller-sized fruits at the grocery store, like the ones you find in a bag; these are considered one serving of fruit.

[See: The Best Diets to Prevent -- and Manage -- Diabetes.]

4. "Gluten-free diets can help keep my diabetes in check."

Not true, especially for people with adult-onset or Type 2 diabetes since whole grains -- which are forbidden on gluten-free diets -- are an important part of diets that control diabetes. Only people who have been diagnosed with an allergy to gluten (two proteins found in certain grains) or with the autoimmune disorder known as celiac disease should follow a strict gluten-free diet. So, unless you're among the small percentage of people who has both diabetes and celiac disease or diabetes and a gluten allergy, following a gluten-free diet most likely will have no impact on your diabetes.

5. "Going on a juice diet can cure diabetes."

There simply is no cure for diabetes and, while juice diets aren't necessarily harmful if you follow them for a short time, how they affect you depends on the ingredients. If you do choose to juice, make sure two-thirds of the drink contains veggies, such as spinach, kale, cucumbers or beets.

6. "Becoming a vegetarian will eliminate the risks of diabetes."

While eating only vegetables can help with weight control and may help you better manage your insulin levels, it won't eliminate the risk of diabetes altogether. Remember, controlling diabetes is largely about the consumption of carbs, which are converted into blood sugar. Many vegetables, including corn, potatoes, peas and dried cooked beans or legumes, are high in carbohydrates.

[See: 6 Common Myths and Misconceptions About Diabetes.]

You've probably heard that all things should be practiced moderation, and that's especially true for those with diabetes. Ultimately, the best way to manage your diabetes is to follow the advice of your doctor and work closely with a registered dietitian or certified diabetes educator. To find one close to you, visit the American Association of Diabetes Educators.

Elizabeth Snyder, RD, LD, CDE is a diabetes outreach coordinator and certified diabetes educator at The Ohio State University Wexner Medical Center. Snyder conducts nutrition assessments, develops and implements care plans and provides ongoing nutrition intervention to patients with diabetes, renal disease, celiac disease and obesity. She is a certified insulin pump trainer and instructs American Diabetes Association-certified diabetes self management training classes. Follow her team at @OSUWexMed.