November is American Diabetes Month, and a good time to separate fact from fiction regarding this serious disease.
Here are three common myths about diabetes — debunked, with the help of Certified Diabetes Educators from Nutrisystem (CDEs) and Courtney McCormick, a nutritionist from Nutrisystem.
Myth: I am at a healthy weight — I can’t have diabetes.
Fact: While there is a clear connection between being overweight or obese and developing type 2 diabetes, genetics and other lifestyle factors can also play a role.
Prediabetes can sometimes be an early stage in the development of type 2 diabetes, and its risk factors (beyond weight) include:
• Polycystic Ovary Syndrome: Quite common in women, watch for symptoms such as increased hair growth, weight gain, and irregular menstrual cycles.
• Older Age: The risk of prediabetes increases after age 45, according to the Mayo Clinic.
• Medical Family History: A family history of health complications related to blood sugar increases the risk of prediabetes.
• Gestational Diabetes: Women who had gestational diabetes (diabetes developed during pregnancy) are more likely to develop prediabetes. Additionally, if your baby weighed more than four pounds 
at birth, you are at higher risk, according to the Mayo Clinic. Men are not exempt. This increased risk extends to the children of women who had gestational diabetes.
• Poor Sleep: Certain conditions that cause sleep disruptions can be a recipe for insulin resistance.
Myth: People develop diabetes because they eat too much sugar.
Fact: While excessive calorie consumption can contribute to being overweight, which is associated with type 2 diabetes, sugar is not the singular cause of diabetes. Type 1 diabetes is the result of genetics and other unknown factors, and type 2 diabetes is the result of a combination of genetics and lifestyle factors.
Myth: If I have diabetes, I can’t eat carbohydrates or desserts.
Fact: Generally, individuals with diabetes can follow the same healthy diet recommended for the general public and can even enjoy sweets in small portions on special occasions.
Carbohydrates are a necessary part of a healthy meal plan. Just pay attention to portions. The optimal amounts of carbohydrates vary by person, but the American Diabetes Association recommends starting with 45-60 grams per meal, adjusting according to your body’s response.
Some good carbohydrates to consider? Breads, pasta, rice, and whole grains, as well as starchy vegetables like potatoes, peas, and corn. Fruits, beans, milk, and yogurt also count toward daily carbohydrates. In the Nutrisystem D plan, designed for people with type 2 diabetes, milk and yogurt are considered “PowerFuels,” even though they provide some carbohydrates. Many people are advised to consume these foods with fruits to prevent nighttime hypoglycemia.
It’s important to have a good understanding of the risks, causes, and precautions associated with diabetes. While preventive measures cannot be taken against type 1 diabetes, according to the American Diabetes Association, research suggests that you can reduce your risk of type 2 diabetes by 58% by:
• Losing seven percent of your body weight
• Exercising moderately for 30 minutes a day, five days a week
Eat well, be well, and know your risk factors for diabetes, this month and every month of the year!
Source: StatePoint