Stop Believing These 11 Diabetes Myths

It’s time to set the record straight on some of the most common myths about diabetes. More than 38 million American adults live with prediabetes 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 deaths due to systemic barriers to care and prevention. But managing diabetes doesn’t have to be scary or restrictive.

Let’s bust the myths and get back to the facts.

Myth 1: Eating too much sugar causes diabetes.

Type 2 diabetes develops from a mixture 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 to your cells. Eating a lot of sugar doesn’t directly cause diabetes, but 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 sugar can increase your risk if it causes weight gain.

Myth 2: Type 1 diabetes is more serious than type 2 diabetes.

Both types are serious and require lifelong care. Type 1 is an autoimmune disease and is usually diagnosed during childhood. Type 2 diabetes is more common and often lifestyle-related, but both can lead to complications such as 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 downplayed.

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 serious.

Some people manage type 2 diabetes through diet and exercise alone, especially in the beginning. But diabetes can progress over time. Even if you are not taking medication now, this could change later. Regular monitoring is essential.

FACT: Medications are not a measure of severity. It is one of many tools for managing diabetes.

Myth 4: Insulin cures diabetes.

Insulin helps control blood sugar, but it is not a cure. There is currently no cure for diabetes, although research continues. The ADA notes that insulin is essential for many people, but it is part of a broader management plan.

FACT: Insulin is a treatment, not a cure.

Myth 5: You will eventually lose your vision or limbs if you have diabetes.

Complications are real, but they are 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 eat cake, reduce your intake of other carbohydrates that day. The Joslin Diabetes Center recommends counting desserts toward your total carbohydrate intake.

FACT: Dessert is not forbidden. It just needs to match your overall carb count.

Myth 7: Carbohydrates like bread and pasta are a no-no.

Carbohydrates are part of a healthy diet. The trick is to control portions and choose whole grains when possible. The ADA encourages people with diabetes to include carbohydrates thoughtfully, not avoid them altogether.

FACT: You can eat carbs. Just pay attention to portions and pair them with fiber and protein.

Myth 8: Certain foods like grapefruit or cabbage soup burn fat.

There is 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 certain foods may slightly boost metabolism, they do not lead to fat loss.

FACT: No food burns fat. Exercise and a balanced diet do it.

Myth 9: Eating after 8 p.m. causes weight gain.

It’s not about the clock. This is about how much you eat and your overall activity level. The CDC notes that eating late at night only leads to weight gain if it exceeds your daily calorie needs.

FACT: Timing does not cause weight gain. The extra calories do it.

Myth 10: Skipping meals helps you lose weight.

Skipping meals can have the opposite effect, especially for people with diabetes. This can lead to overeating later or dangerous drops in blood sugar. This drop is called hypoglycemia and can cause symptoms such as tremors, confusion, dizziness, or even fainting. The ADA warns that skipping meals can increase your risk of hypoglycemia if you take insulin or other medications.

FACT: Eating regular, balanced meals promotes better blood sugar control and appetite.

Myth 11: Managing diabetes means you have to follow a very 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 carbs with fiber, protein, or healthy fats to slow blood sugar spikes.

The CDC also recommends preparing meals around the foods you love, using smart swaps and sticking to consistent meal times. Restrictive diets often backfire. They can lead to frustration or binge eating. A sustainable approach includes fruits, vegetables, lean proteins, and even occasional treats, planned with intention.

FACT: Managing diabetes involves boundaries, but that doesn’t mean cutting out everything you love. Smart planning and balance are essential.

Diabetes management is not about perfection. It’s about staying informed and refusing to let myths shape your care. Whether you’re receiving a new diagnosis or supporting a loved one, you deserve clear information and a plan that fits your life. The science continues to evolve, and so does your approach.

If you’ve heard these myths before, now you know better. If you have experienced them, you can now move forward with the truth.

Resources:

National Diabetes Statistical Report | Diabetes | CDC

Know Your Diabetes Facts | American Diabetes Association

What is diabetes? –NIDDK

Managing diabetes during Rosh Hashanah | Joslin Diabetes Center

Food supplements for weight loss – Consumer

Tips for Maintaining a Healthy Weight | Healthy Weight and Growth | CDC

Causes and How to Prevent Hypoglycemia (Hypoglycemia) | American Diabetes Association

Meal Planning for Diabetes | Diabetes | CDC