World Diabetes Day: Busting misconceptions around disease that afflicts 10.1 crore Indians
Diabetes is a complicated disease and there are many questions around it: Is diabetes caused by eating too much sugar? Is the disease irreversible and do diabetics have to eat a special diet and more. Here are some answers
As the world observers World Diabetes Day today on November 14, it is a sobering thought to remember that a 2023 study published by the Indian Council of Medical Research has pegged the number of Indians suffering from diabetes at a whopping 10.1 crores.
Diabetes is a long-term chronic disease, in which the body does not produce enough insulin or doesn’t use the insulin properly, which in turn fails to regulate the amount of glucose (sugar) in the blood. It is a complicated disease and very often there are many common misconceptions about it – for example, there are conversations around whether it is caused by eating too much sugar? Whether diabetes is reversible? Can it be controlled with lifestyle changes?
Eating a lot of sweets
Firstly, people always think that diabetes is caused because they ate a lot of sweets.
However, here's the thing: there two types of diabetes – type 1 and type 2 diabetes. Type 1 diabetes is not triggered by your lifestyle choices, it is caused because the insulin producing cells in your pancreas are destroyed by your immune system.
In the case of type 2 diabetes, the answer is a little more complex. Though doctor say that sugar doesn’t directly cause type 2 diabetes, you are more likely to get it if you are overweight. For example, you put on weight if you eat more calories than your body needs. Clearly, then you are running the risk of getting type 2 diabetes – however, experts say that type 2 diabetes is also complex and sugar is unlikely to be the only reason that the condition develops.
People with no family history will not get diabetes
It's true that family history does play a role in increasing your risk of getting diabetes. In fact, family history is a risk factor for both type 1 and type 2 diabetes. However, many people with diabetes have no close family members with diabetes, say experts.
Lifestyle choices and certain conditions can increase your risk for type 2 disease. And, some of the factors that cause diabetes is if you are obese, if you have prediabetes or had gestational diabetes, and if are above 45-years-old.
You can help reduce your risk by staying at a healthy weight, exercising most days of the week, and eating a healthy diet.
Diabetics have to eat a special diet
For sure, diabetics have to watch what they eat and cannot tuck into foods that are high in fat, sodium and sugar.
But, there’s no fixed particular diet. In fact, The American Diabetes Association no longer recommends specific amounts of carbohydrate, fat, or protein to eat. However, they do suggest that diabetics get their carbohydrates from vegetables, whole grains, fruits, and legumes.
In fact, it is best if you work with your health care provider to develop a meal plan that works best for your body type. A healthy and balanced meal plan with a healthy lifestyle will help you manage diabetes.
Diabetics can never eat sweets
Sweets are full of simple sugars, which hike up the glucose levels in your blood more than other foods. But they are not completely off limits for people with diabetes – you can have them on special occasions. For example, you can balance your intake by eating small amounts of sugar instead of other carbohydrates eaten at a meal. Also, people tend to take a higher dose of insulin than normal when you do eat sweets.
Diabetes is not reversible
Although, there’s no cure for type 2 diabetes, studies show that it’s possible for some people to reverse their diabetes.
Diet changes and weight loss may help to hold normal blood sugar levels without medication.This doesn’t mean you are completely cured. Type 2 disease is an ongoing disease, even you are in remission, which means without medication your blood sugar levels are healthy, there’s always the chance the symptoms may return. But it’s possible for some people to go years without having the trouble of controlling their glucose and the health concerns that come with diabetes
Weight loss does not play a role in reversing diabetes
The key seems to be weight loss, say experts. You can manage your diabetes by shedding pounds, sometimes losing enough weight could help you live diabetes-free, especially if you've only had the disease for a few years and haven't needed insulin.
It is not safe to exercise with diabetes
For diabetics, getting regular exercise is the most critical element of managing diabetes. Exercise helps increase your body's sensitivity to insulin. It can also help lower your hemoglobin A1C or HbA1c test (a simple blood test that measures your average blood sugar levels over the past 3 months and reveals your true diabetic status).
A good goal is to aim for at least 150 minutes per week of moderate-to-vigorous exercise like brisk walking. Include two sessions a week of strength training as part of your exercise routine. If you haven't exercised in a while, walking at a brisk pace (you can talk, but not sing) is a great way to slowly build your fitness.
Discuss your exercise plan with your doctor as well. Also, learn how to adjust the dosage of medicines, such as insulin, with your exercise regimen to prevent low blood sugar.
People who have borderline diabetes don't need to worry
Prediabetes is the term used for those whose blood sugar levels are not in the diabetes range but are too high to be called normal.
However, prediabetics are at high risk for developing diabetes within 10 years. You may be able to lower your blood sugar to normal levels by lowering your body weight and exercising 150 minutes a week.
Talk to your provider about your risk for diabetes and what you can do to lower your risk.
