It’s time to clear the air on some of the most common myths about diabetes. More than 38 million U.S. adults are living with and nearly 96 million have prediabetes, according to the Centers for Disease Control and Prevention (CDC). Our communities continue to face disproportionate burdens, with higher rates of complications and death due to systemic barriers in care and prevention. But managing diabetes doesn’t have to be scary or restrictive.
Let’s break down the myths and get to the facts.
Table of Contents
Myth 1: Eating too much sugar causes diabetes.
Type 2 diabetes develops from a mix of genetics, insulin resistance, and lifestyle factors. Insulin resistance means your body doesn’t respond well to insulin, the hormone that helps move sugar from your blood into your cells. Eating a lot of sugar doesn’t directly cause diabetes, but it can contribute to weight gain, which increases your risk. The American Diabetes Association (ADA) confirms that excess calories from any source, not just sugar, can lead to obesity, a major risk factor.
FACT: Sugar doesn’t cause diabetes, but too much of it can raise your risk if it leads to weight gain.
Myth 2: Type 1 diabetes is more serious than type 2.
Both types are serious and require lifelong management. Type 1 is an autoimmune condition and is usually diagnosed in childhood. Type 2 diabetes is more common and often linked to lifestyle, but both can lead to complications like kidney failure, heart disease, and vision loss if not managed properly. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) emphasizes that neither type should be minimized.
FACT: All types of diabetes are serious and deserve proper care.
Myth 3: If you don’t take medication, your diabetes must not be that bad.
Some people manage type 2 diabetes with diet and exercise alone, especially early on. But diabetes can change over time. Even if you’re not on medications now, that could shift later. Regular monitoring is key.
FACT: Medication isn’t a measure of severity. It’s one of many tools to manage diabetes.
Myth 4: Insulin cures diabetes.
Insulin helps control blood sugar, but it’s not a cure. There is currently no cure for diabetes, though research is ongoing. The ADA notes that insulin is essential for many people, but it’s part of a broader management plan.
FACT: Insulin is a treatment, not a cure.
Myth 5: You’ll eventually lose your sight or limbs if you have diabetes.
Complications are real, but they’re not inevitable. With regular checkups, blood sugar control, and healthy habits, many people with diabetes live full lives without major complications.
FACT: Managing your diabetes can help prevent serious complications.
Myth 6: You can’t eat dessert if you have diabetes.
You can enjoy sweets in moderation. The key is balance. If you’re having cake, cut back on other carbs that day. The Joslin Diabetes Center recommends counting desserts as part of your total carbohydrate intake.
FACT: Dessert isn’t off-limits. It just needs to fit into your overall carb count.
Myth 7: Carbs such as bread and pasta are off-limits.
Carbohydrates are part of a healthy diet. The trick is portion control and choosing whole grains when possible. The ADA encourages people with diabetes to include carbs thoughtfully, not avoid them entirely.
FACT: You can eat carbs. Just be mindful of portions and pair them with fiber and protein.
Myth 8: Certain foods like grapefruit or cabbage soup burn fat.
There’s no magic food that melts fat. Only a calorie deficit and physical activity lead to weight loss. The National Institutes of Health confirms that while some foods may slightly boost metabolism, they don’t cause fat loss.
FACT: No food burns fat. Exercise and balanced eating do.
Myth 9: Eating after 8 p.m. causes weight gain.
It’s not about the clock. It’s about how much you eat and how active you are overall. The CDC notes that late-night eating only leads to weight gain if it pushes your daily calories over your needs.
FACT: Timing doesn’t cause weight gain. Extra calories do.
Myth 10: Skipping meals helps you lose weight.
Skipping meals can backfire, especially for people with diabetes. It can lead to overeating later or dangerous blood sugar drops. That drop is called hypoglycemia, and it can cause symptoms that include shakiness, confusion, dizziness, or even fainting. The ADA warns that skipping meals can increase your risk of hypoglycemia if you’re on insulin or other medications.
FACT: Eating regular, balanced meals supports better blood sugar and appetite control.
Myth 11: Managing diabetes means you have to follow a super restrictive diet.
Diabetes requires thoughtful eating, but that doesn’t mean your meals have to be bland or joyless. You don’t need to cut out entire food groups. Instead, focus on portion control, choosing whole grains over refined carbs, and pairing carbohydrates with fiber, protein, or healthy fats to slow down blood sugar spikes.
The CDC also recommends building meals around foods you enjoy, using smart swaps, and consistent meal timing. Restrictive diets often backfire. They can lead to frustration or binge eating. A sustainable approach includes fruits, vegetables, lean proteins, and even occasional treats, just planned with intention.
FACT: Diabetes management does involve boundaries, but it doesn’t mean cutting out everything you love. Smart planning and balance are key.
Managing diabetes isn’t about perfection. It’s about staying informed and refusing to let myths shape your care. Whether you’re newly diagnosed or supporting a loved one, you deserve clear information and a plan that fits your life. The science continues to evolve, and so can your approach.
If you’ve heard these myths before, now you know better. If you’ve lived by them, now you can move forward with truth.
Resources:
National Diabetes Statistics Report | Diabetes | CDC
Know Your Facts About Diabetes | American Diabetes Association
Managing Diabetes During Rosh Hashanah | Joslin Diabetes Center
Dietary Supplements for Weight Loss – Consumer
Tips for Maintaining Healthy Weight | Healthy Weight and Growth | CDC
Causes and How to Prevent Hypoglycemia (Low Blood Glucose) | American Diabetes Association
