Diabetes Food Myths Busted​

If you have pre-diabetes or diabetes--or have a loved one who does--you know that there are a lot of confusing rumors, myths and opinions around eating. 
Clearing some of the biggest diabetes related food myths.

Myth- Honey is better than table sugar
Fact
Both are considered added sugars, and both have roughly the same grams of sugar and carbohydrates per teaspoon (honey has slightly more). 
One possible advantage of honey: It’s sweeter than white sugar, so you might be able to use a bit less of it.

Myth- Gluten-free products have no carbs
Fact
Gluten-free foods are designed for people who can’t properly digest the protein gluten, found in wheat, barley, and rye. 
But that doesn’t mean those foods are carb-free
Gluten-free products like breads and crackers simply use different kinds of starches like potato or rice, so they may have just as many (or even more) carbs that their counterparts.

Mixed fruits with apple banana orange and other on wooden background - Healthy food style

Myth- Fruit is full of sugar
Fact
It’s true that fruit contains a natural form of sugar called fructose that affects blood sugar. 
So, you may need to be mindful of your portions around fruit, like opting for a small banana instead of a large one. 
But fruit is also loaded with fiber, vitamins, minerals, and disease-fighting compounds, so please don’t eliminate it from your diet.

Myth- You shouldn’t eat anything white
Fact
This was meant as a universal warning against breads, pastas, refined flour products and white rice.
But you don’t have to avoid refined flour products or white rice completely--just watch your portions.
Practice portion control for whole grains like brown bread or whole wheat chappati, brown rice  as well. 
Just because it's not white, does not mean its not carbs.  Portion control is not just for white foods, it goes for darker-colored, whole grain versions like brown rice or whole wheat bread.​

Myth- Sugar-free foods don’t raise blood sugar.
Fact
When reading nutrition labels, many people only look at the amount of sugar a product contains.
But it’s actually the amount of total carbohydrate that affects your blood sugar. 
For example, one  sugar-free chocolate chip cookie has zero grams of sugar but 20 grams of carbohydrates--which means it will still impact your blood sugar.

Myth- I can’t eat white potatoes, only sweet potatoes.
Fact
They may be different colors and offer different nutrition perks (white potatoes have loads of vitamin C, sweet potatoes are full of vitamin A), but both varieties contain about 24 grams of carbohydrates per cup.

Disclaimer: The advice provided is intended for informational purpose only and does not substitute for professional medical advice.  Consult with your doctor if you’re seeking medical advice, diagnoses, or treatment.​