5 Myths about Diabetes and Nutrition (2 Part Series)

By Clint Cullins, RDN, LDN, Licensed & Registered, Dietitian Nutritionist

As a Registered Dietitian and Diabetes Educator I frequently work with patients who are frustrated with navigating the complexities of diabetes self-management.  Nutrition tends to be one of the more frustrating parts of managing this diagnosis due to conflicting information we receive from the healthcare industry, friends/family members with diabetes, social media, and other various sources.  The struggle with nutrition and diabetes is that there is not a “diabetes diet” or a “one size fits all” approach.  Nutrition science has evolved over the years and so has some of the nutrition recommendations for diabetes.  Unfortunately, some of the older nutrition recommendations have lingered and not evolved along with science.  My goal as a Registered Dietitian, Diabetes Educator and father of a child living with Type 1 Diabetes is to help individuals clear up some of the confusion around nutrition and diabetes so they can manage their chronic disease better without feeling so restricted in the process. Below are 3 myths about diabetes and nutrition. Stay tuned next week for 2 more myths!

1) Avoid the “white” things

White colored carbohydrates have long been blamed for blood sugar spikes, but experts say they are not inherently “bad” for people with diabetes. What matters most is portion size, meal composition, and overall eating patterns — not whether a carb is white or whole grain.

While the American Diabetes Association encourages choosing nutrient-dense carbohydrates like whole grains, it does not call for eliminating refined grains entirely. Health guidance from agencies such as the Centers for Disease Control and Prevention emphasizes total carbohydrate intake and balanced meals vs. strict food bans.

White carbs digest more quickly, but pairing them with protein, fiber, and healthy fats can slow glucose absorption. A moderate serving of white rice with vegetables and a lean protein, for example, affects blood sugar differently than rice eaten alone. Tools like glycemic load — which considers portion size — also show that small amounts of refined grains can fit into a diabetes-friendly eating plan.

Individualized meal plans that consider medication, access to nutritious foods, affordability, activity level and other factors should be the priority for a successful diabetes eating pattern. Blood sugar responses vary from person to person, and many clinicians now focus on monitoring, balance, and sustainability rather than labeling foods as strictly “good” or “bad.”

The takeaway: whole grains offer more fiber and nutrients, but white carbohydrates can still have a place in a well-managed, balanced diet for people with diabetes.

2) Sugar is bad

For years, people diagnosed with diabetes were told to avoid sugar completely. Today, experts say that’s not entirely necessary. Sugar can still be part of a diabetes-friendly diet—when consumed in moderation and carefully managed.

The American Diabetes Association recognizes that sugar is a type of carbohydrate, and it’s the total amount of carbohydrates consumed—not just sugar alone—that affects blood glucose levels. This means a small dessert or sweet snack can fit into a meal plan if it’s balanced with other foods.

For people with Type 1 diabetes or Type 2 diabetes, portion control is key. Pairing sugary foods with protein, fiber, or healthy fats can help slow spikes in blood sugar. Many individuals also use carbohydrate counting to “budget” sugar within their daily intake.

The Centers for Disease Control and Prevention advises working with a healthcare provider to set personal blood sugar targets and understand how specific foods affect the body.

Experts caution that sugary drinks—such as soda and sweetened juices—can raise blood sugar quickly and should be limited. Although sugar can impact blood sugar levels quickly, an occasional cookie, slice of cake, or small scoop of ice cream can be enjoyed with careful planning.

The bottom line: People with diabetes don’t have to eliminate sugar entirely. Moderation, monitoring, and smart choices make it possible to enjoy sweets safely in moderation.

3) I’m not allowed to have fruit

Fruit has had a bit of an unfortunate reputation among people with diabetes. “Too sugary,” some say. “Off limits,” say others. But nutrition experts are setting the record straight: fruit isn’t the villain — it’s more like a misunderstood hero.

Yes, fruit contains natural sugar. But unlike candy or soda, it comes wrapped in fiber, vitamins, minerals, and antioxidants. That fiber is the real game-changer. It slows digestion, helping to prevent dramatic blood sugar spikes and keeping energy levels steadier for longer.

Take berries, for example. Strawberries, blueberries, and raspberries may be small, but they pack a nutritional punch. They’re loaded with antioxidants that help fight inflammation — a key concern for people managing diabetes. Apples and pears bring fiber to the table, while oranges and grapefruit add a boost of vitamin C and heart-friendly compounds.

And that’s important, because diabetes isn’t just about blood sugar. Heart health and blood pressure matter too. Many fruits contain potassium, which supports healthy blood pressure levels. Swapping out a heavy dessert for a bowl of fresh fruit can also help with weight management — another win for blood sugar control.

The trick? Keep it whole. Whole fruits digest more slowly than fruit juices, which can send blood sugar soaring. Pairing fruit with protein or healthy fats — think apple slices with peanut butter or berries with Greek yogurt — can make it even more blood-sugar friendly.