Weight loss not only leads to slimmer, more confident people, but it also improves blood sugar levels. In some cases, medication may not even be needed. However, the pros and cons of different diet plans vary, and people with type 2 diabetes should avoid the following 6 misconceptions.
Myth 1.
Misconception 1: Exclude all carbohydrates
Carbohydrates convert to sugar and are therefore mistakenly thought to be bad for people with diabetes, but this is not the case. Too many carbohydrates do create problems, but the right amount of carbohydrates is essential.
Constance Brown~Riggs, author of The African American Guide to Living with Diabetes and a certified diabetes educator, believes that “the body needs carbohydrates for almost every metabolic process. For example, the brain can affect memory if it fails to consume enough carbohydrates.”
Jaclyn London, a senior dietitian at Mount Sinai Hospital in New York, believes that “even with diabetes, carbohydrates should provide about half of the calories.”
Jaclyn believes that low carbohydrate intake can lower blood sugar to dangerous levels if you take insulin-raising drugs such as sulfonylureas (chlorosulfonylurea, glimepiride) or glinides (nateglinide, repaglinide).
It is recommended to consult with your doctor, dietitian, or diabetes educator to confirm that the diet plan you will try provides the right amount of carbohydrates, proteins, fats, and other needed nutrients.
Misconception 2: Long periods of not eating
According to Carolyn Brown, a New York nutritionist, “You should eat every 3 to 4 hours.”
Carolyn says eating regularly helps maintain your metabolism and also prevents your blood sugar from getting too high or too low.
Long periods of not eating can lead to hypoglycemia and instead cause binge eating later in the day.
Jacqueline said that prolonged periods of not eating can also affect the effectiveness of diabetes medications.
It is important to note that the caloric intake at each meal and snack should be controlled to ensure that the total daily calorie count is not exceeded.
Misconception 3: Over-reliance on “weight loss” foods
Replacing three meals a day with shakes or snacks as part of a diet plan can help with weight loss, but it’s not a long-term solution.
Jacqueline said, “Snacking and drinking to lose weight is not a long-term solution.”
Another problem is that many “weight-loss” foods contain more artificial ingredients. According to Constance, “Processed foods should be avoided as much as possible, regardless of whether or not you have diabetes.” In general, try to eat natural foods (such as apples rather than processed apple slices).
If you have a sweet tooth, it is advisable to take all factors into account, whether or not it is part of a “weight loss” plan.
Misconception 4: Quick weight loss
If a weight-loss program sounds too quick, it probably won’t work well. Ignore all the quick fixes.
Constance argues that “quick-acting weight loss programs work as dehydration rather than weight loss.” It’s not fat that’s lost, it’s water. Weight loss is a gradual process, and losing 1 to 2 pounds per week is sufficient. Weight loss needs to be gradual, not for speed, but for long term persistence.
Misconception 5: Reliance on supplements
Be cautious of any product that claims to reduce weight quickly, as well as herbal “alternatives” that claim to be FDA-approved.
Constance said that not all supplements are dangerous, admittedly. For example, chromium can help with weight loss and blood sugar control, but the results of the studies are still controversial. In addition, chromium can cause hypoglycemia in people taking diabetes medications that increase insulin release, such as glipizide, glimepiride, and reglanib.
Remember your bottom line: Don’t try any supplement, even if it’s “natural” or “herbal”, without your doctor’s guidance.
Mistake #6: Exercise is not included in weight loss plans
While weight loss programs are primarily about diet, exercise is also critical. Michael Dansinger, MD, director of the Diabetes Reversal Program at Tufts Medical Center, says, “The people I see with type 2 diabetes who are in remission exercise almost every day.”
Michael estimates that about 80% of the weight loss can be attributed to dietary changes, and the other 20% to exercise.
Jacqueline said, “Exercise is critical to losing weight and keeping it off. People who exercise regularly have lower blood sugar levels. In addition, getting enough exercise can prevent complications of diabetes.”
It is recommended to exercise at least 3 to 4 times a week, which should include strength training and aerobic exercise. Exercising boosts your metabolism, which burns more calories.