5 common type 2 diabetes myths debunked

Type 2 d​​​​​iabetes is the fastest-growing chronic health condition in the world. Already some 1.5 million Australians are known to have diabetes, with an additional 500,000 estimated to have undiagnosed type 2 diabetes.¹

​​But even with numbers like those, there’s still a lot of misinformation about diabetes. If you’re concerned about type 2 diabetes, here are some of the biggest myths you should watch out for. ​

M​​yth: Eating too much sugar causes ​type 2 ​diabetes

Fact: Despite what many people think, ​​sugar consumption does not directly cause type 2 diabetes. If you’re managing type 2 diabetes or pre-diabetes, sugar is by no means completely off the menu.

The real risk for developing the most common form of diabetes – type 2 – ​is a combination of lifestyle factors: ​unhealthy eating habits, lack of physical activity, and excess weight, especially around the waist. However, sugar is a high-energy food and eating more high-energy food than you can burn can result in weight gain – ​​and being overweight is the biggest risk factor for developing type 2 diabetes.

If you’re living with type 2 diabetes and have a healthy eating plan and exercise regularly, a small amount of sugar shouldn’t affect your blood glucose (sugar) levels too much. The World Health Organization recommends limiting added sugar to no more than 10% of your total kilojoule intake, and reducing to less than 5% for more health benefits. This is about 25-50g per day for most people. 

Myth: ​​People with ​type 2 ​diabetes need to eat special diabetic foods

Fact: A “diabetic diet” is just a good way of eating that would be recommended for just about anyone. A healthy diet for people with type 2 diabetes should include plenty of fresh vegetables, minimally processed grains and cereals, fruit, and lean protein such as meat and fish​​.

Foods labelled as “diabetic” or “diabetes-friendly” are not only often expensive, but they can also sometimes contain ​​sugar alcohols like sorbitol, xylitol and mannitol, ​​which can have a laxative effect.

Myth: Needing to take insulin means you have ‘failed’

Fact: For someone diagnosed with type 2 diabetes, a combination of healthier eating and exercise can be enough to initially manage the disease. However, over time, many people need to start taking ​​oral diabetes medication to help keep their blood glucose (sugar) levels within the right range. And some of these people will go on to require insulin.

If this is you, you shouldn’t consider it a failure: diabetes is often a progressive condition and your body might eventually need insulin injections to compensate for your pancreas producing less insulin.

Myth: Type 1 diabetes is more serious than type 2 

Fact: No matter what the cause, a person with any form of diabetes has blood glucose levels that are too high. Left uncontrolled, both types of diabetes can lead to serious complications, including ​​heart disease, stroke, blindness, kidney disease, nerve damage, and limb amputation.

Myth: Only older people get ​type 2 ​diabetes

Fact: A couple of decades ago that would have ​been​​​ true, but nowadays more children, adolescents and young adults are developing type 2 diabetes. The young people most at risk are those who are overweight, do little physical activity, and have poor eating habits (although genetics play a role, too).  

Parents can do a lot to help. Try to encourage ​​good eating and lifestyle habits for the entire family, ​include ​​​​​more physical activity and less junk food, cut​ ​back on sugar (including soft drinks and fruit juices), ​​serv​e​​ ​smaller meal portions, and limi​t​​​ screen time.