5 Common Diabetes Myths to Stop Believing

Even with all we know about diabetes today, myths about the condition continue to spread. Unfortunately, these myths can make the condition harder to manage—fueling shame, stigma and, ultimately, poorer health outcomes.

So let’s clear things up. With insights from diabetes nutrition experts, we dive into the top five diabetes myths we wish people would finally let go of, and what you should be doing instead.

Myth #1: Eating Sugar Causes Diabetes

While sugar may have a bad reputation, it’s not the primary cause of diabetes. In fact, type 1 diabetes and type 2 diabetes have completely different underlying causes. Type 1 diabetes is an autoimmune disease in which the immune system attacks insulin-producing cells in the pancreas, leading to little or no insulin production. Type 2 diabetes, on the other hand, is more complicated. It typically stems from a combination of factors such as genetics, insulin resistance, body composition and lifestyle habits like diet and physical inactivity.

“Type 2 diabetes doesn’t have a single cause, especially not sugar alone. Diets high in ultra-processed foods, which often contain added sugars, fats and refined carbs, have been linked to insulin resistance and glucose dysregulation,” says Ina Flores, M.S., RD, CDCES. Although eating too much added sugar can play a role in the development of type 2 diabetes, it’s not a direct cause. “It’s not about one food or ingredient. It’s about the overall dietary pattern and metabolic health,” Flores says.

Myth #2: People with Diabetes Can’t Eat Carbs

A common misconception is that people with diabetes must avoid carbohydrates altogether. In reality, all carbs can fit in a diabetes-friendly diet—with the right guidance. Fiber-rich carbohydrates like legumes, whole grains, fruit and vegetables are especially good choices. They digest more slowly,  support glycemic control and provide essential vitamins and minerals that are important for diabetes management.

It’s also important to consider what you’re pairing with your carbs. “Combining carbs with protein, fat or fiber—like pairing fruit with nuts or crackers with cheese—can help slow digestion and keep blood sugar steadier,” says Tamar Samuels, M.S., RD, CDN.

Of course, some individuals may need to monitor their carbohydrate intake and avoid consuming too much in one sitting. Working closely with a registered dietitian or diabetes specialist can help you better understand how your blood sugar responds to different types and amounts of carbs.

Myth #3: Being on Insulin Means You Failed

Although some people can manage type 2 diabetes with lifestyle changes alone, this isn’t possible for everyone. Diabetes is a chronic, progressive disease, which means your management plan can change over time. Insulin is the hormone that allows blood sugar to enter your cells, and in type 2 diabetes, the body’s ability to produce it can decline—even with healthy habits. When there isn’t enough insulin, blood sugar builds up and can cause damage throughout the body. Taking insulin can be a life-saving tool to keep your blood sugar levels balanced—and isn’t a sign of failure. For people with type 1 diabetes, insulin is essential for survival, as their pancreas no longer produces it, regardless of lifestyle habits. 

“Starting an insulin regimen isn’t about giving up or failing, it’s about giving your body what it needs,” says Flores. “It’s a powerful, life-saving therapy.” 

Myth #4: If You Have a Normal BMI, Diabetes Won’t Affect You

It’s a common misconception that body mass index (BMI) is a reliable measure of overall health. In reality, BMI doesn’t distinguish between muscle and fat or account for other contributing factors like genetics, ethnicity, environment, age and stress. For example, a person classified as “obese” based on BMI may have a healthy body composition with higher muscle mass and lower fat mass, while someone with a “normal” BMI may carry excess fat and have low muscle mass—putting them at greater risk for health issues.

In fact, research suggests that central adiposity—fat stored around the abdomen—is a stronger predictor of diabetes risk than BMI. Still, even individuals with a lower or “normal” BMI can develop type 2 diabetes. “It would be wrong to assume those in the normal range BMI category are protected from developing type 2 diabetes. We need to acknowledge other risk factors of blood sugar dysregulation and insulin resistance to avoid missed diagnoses,” says Meredith Rofheart, M.S., RD, CDN.

Myth #5: Diabetes Is Reversible

While there isn’t currently a cure for diabetes—though hopefully there will be one day—it is possible to reach remission, meaning you can manage your blood sugar levels without medication. “Remission is possible for some people with type 2 diabetes, especially after significant weight loss and early intervention, but it’s not a cure,” says Flores. “Maintaining remission requires ongoing lifestyle changes, regular medical follow-up and support. Weight regain or declining beta cell function can lead to relapse, so long-term support is essential.”

Although promising advancements are underway in the treatment of type 1 diabetes, it remains a nonreversible condition that requires ongoing medical management.

Believe These Instead

Despite the myths out there, there are many lifestyle habits that can help you effectively manage your diabetes.

• Balance Your Plate. Combine protein, healthy fats and fiber-rich carbs to stabilize blood sugar.
• Move More. Staying physically active can help better manage blood sugar levels. This includes activities like strength training, cardio, playing sports and going for walks. It’s also important to reduce long sitting and sedentary time throughout the day.
• Monitor Your Portions. Being mindful of portion sizes can help you manage your carbohydrate and calorie intake. A helpful guideline is to fill half of your plate with nonstarchy vegetables, one quarter with complex carbohydrates, and the remaining quarter with lean protein.
• Get Screened Early. If you have a family history of diabetes or other risk factors, it’s important to speak with your health care provider. Early detection can help you take steps to prevent or delay complications.
• Work with a Professional. A registered dietitian or certified diabetes care and education specialist (CDCES) can help personalize your plan that fits with your lifestyle and individual needs.

Our Expert Take

The myths around diabetes aren’t just wrong—they’re harmful. They can trap people in fear, shame and confusion—often delaying effective care. But here’s the truth: diabetes management isn’t about perfection or punishment. It’s about meeting people where they are—understanding their barriers, helping them navigate the emotional challenges of the condition and equipping them with the knowledge and skills necessary for self-care. Whether you’re trying to prevent, manage or simply understand diabetes better, replacing myths with facts can make all the difference.