Diabetes & Nutrition Myths

In the words of Dr. Elliott Joslin, ‘The diabetic who knows the most lives the longest.’ Dr. Joslin was a pioneer in the field of diabetes. He was the first American physician to specialize in the disease, and the Joslin Diabetes Centre which is affiliated with Harvard Medical School is suitingly named after him. If you are one of the 47 000 Newfoundlanders and Labradorians living with diabetes or know someone affected by it, then you’re certainly aware of its challenges. When it comes to diabetes though, there are several myths on what and what not to eat.

Myth #1: People with diabetes have to eat different foods than others without diabetes. Up to the mid 90s the thought was that people with diabetes should avoid foods that contain ‘simple’ sugars and replace them with ‘complex’ carbohydrates, like those in potatoes and cereals. Today, people with diabetes are taught to focus on how much carbohydrate they can eat throughout the day to maintain health and keep blood sugar levels under control. The bottom line and reality is that people with diabetes can eat the same foods as the rest of their family. Amy Campbell a dietitian with the Joslin Diabetes Center and co-author of ‘16 Myths of a Diabetic Diet’, states nutrition guidelines for diabetes are very flexible and can offer many choices, allowing people with diabetes to fit in favorite or even special occasion foods. Whether you have diabetes or not, it’s important to focus on a diet full of fruits, vegetables, whole grains, lean protein foods, and heart healthy fats.

Myth #2: Foods with a high glycemic index (GI) should be avoided and only foods with a low GI value consumed with diabetes. Glycemic index is a special ranking of food from zero to one hundred that shows the expected effect a food will have on raising blood sugar levels. The higher the GI, the more rapidly a food is digested, and hence a more dramatic spike in blood sugar expected. Low GI foods produce slower responses in blood sugar and often contribute to feelings of fullness as food is digested slower. Studies from Harvard School of Public Health indicate that the risks of diseases like type 2 diabetes and coronary heart disease are strongly related to the GI of the overall diet. The problem with glycemic index is that it is subject to much variability. The variety, ripeness, and preparation methods of food, in addition to what a food is eaten with can all affect the overall effect on blood sugar. In addition, some low GI foods, like a Snickers bar and peanut M&Ms (the nuts make it a lower GI food) are not so great for our health. The bottom line here is that the GI can be a tool for watching blood sugar, but it won’t always tell you the overall healthiest choice.

Myth #3: Eating fat has no effect on blood sugar. Fat, found in margarine, oils and salad dressings, has little immediate effect on blood glucose levels. Smaller amounts of fat in our diet can be helpful as they slow absorption by slowing the emptying of our stomachs. Too much fat can have the opposite effect, and actually end up spiking blood sugar levels. Eating a fatty meal can make it harder for insulin to work, causing a possible high blood glucose level hours after your meal. We all need a little fat in our diets. Try and include more of the unsaturated fats such as those found in fatty fish, nuts and seeds and oils. Some fats, such as saturated and trans, can raise blood cholesterol, increasing the risk for heart attack or stroke. 

November is Diabetes Awareness Month. Stay tuned for an article next week on artificial sweeteners. Do they or don’t they contribute to weight gain?

As seen in The Telegram November 5, 2012