Diabetes nutrition: myth or fact

Myth or fact?

Let’s look at some common beliefs about diabetes and nutrition.

Myth!

Drinking sugary drinks is linked to type 2 diabetes. They raise your blood sugar and are loaded with calories. If you’re craving something besides water, try unsweetened tea or coffee or flavored water without added sugar.1

Fact!

There are many benefits of meal planning. It helps you make smart choices and get the nutrition you need. Plus, you can create a plan that fits your life, budget and taste.2

Myth!

You don’t have to give up your favorite foods. The key is balance. Choosing whole grains and fiber-rich foods while trying portion control can help keep your blood sugar steady.1

Carbs should be part of your diet, but not all carbs impact blood sugar the same. Most of the time, it’s best to go for minimally processed whole foods, such as whole wheat bread, fresh fruits, beans and lentils.1

Fact!

Well-planned snacks, with a good balance of carbs and protein or healthy fat, can help prevent blood sugar drops between meals. They can also help you avoid high blood sugar levels from eating larger portions of carbs during meals.3

Fact!

Non-caloric FDA-approved substitutes can be a good alternative to sugar. However, it’s always best to read nutrition labels. Foods that use these products and claim to be sugar-free may still be high in carbs, which may cause blood sugar changes you weren’t expecting.4

This information is for educational purposes only. It is not medical advice. Always consult your doctor for appropriate examinations, treatment, testing and care recommendations. Any third-party content is the responsibility of such third party. Cigna Healthcare® does not endorse or guarantee the accuracy of any third-party content and is not responsible for such content. Your access to and use of this content is at your sole risk.

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  1.  American Diabetes Association (ADA). “Know Your Facts About Diabetes.” n.d. https://diabetes.org/about-diabetes/diabetes-myths Last accessed July 28, 2025.
  2.  ADA. “Meal Planning.” n.d. https://diabetes.org/food-nutrition/meal-planning Last accessed July 28, 2025.
  3.  Lopez W. “5 Common Diabetes Nutrition Myths a Dietitian Wants You To Put To Rest.” Foor Network’s Healthy Eats. February 26, 2024. https://www.foodnetwork.com/healthyeats/healthy-tips/diabetes-nutrition-myths Last accessed July 28, 2025.
  4.  ADA. “Get to Know Carbs.” n.d. https://diabetes.org/food-nutrition/understanding-carbs/get-to-know-carbs Last accessed July 28, 2025.