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Facts & Myths of Food Diet

  1. Intro: Glycemic index (GI). 
  2. I should eat a large amount of low GI food. 
  3. Quinoa comes in many colours and is a good choice compared to rice. 
  4. I should go on a gluten free diet to feel healthier. 
  5. Legumes are good for people with diabetes. 
  6. Legumes are considered a great source of protein. 
  7. I should not consume nuts as they are high in fat. 
  8. Brown, white and red rice have different nutritional value.. 
  9. Diabetes is caused by eating too much sweet food. 
  10. People with diabetes should not eat carbohydrate as this can raise the blood sugar level. 

  1. Intro: Glycemic index (GI).
    oatmeal

    GI shows how carbohydrate-containing food affects blood sugar levels. Lower GI food (e.g. oatmeal, most fruits, corn) are digested and the sugars are absorbed slower, allowing a lower and slower increase in blood sugar. On the other hand, high GI food such as sugary drinks and sweets cause your blood sugar to increase very fast.
     

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  3. I should eat a large amount of low GI food.

    MYTH – Low GI food does not cause your blood sugar to shoot up, but the total amount of carbohydrate eaten is still important. It is necessary to monitor how much carbohydrate you are taking, such as porridge, rice, noodles and bread. 

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  5. Quinoa comes in many colours and is a good choice compared to rice.

    FACT – Quinoa comes in many colours, mostly in white, red, or black and they all have similar nutrients. Quinoa is a grain that is grown for its seeds that can eaten. The seeds are high in fibre, protein and iron, and low in calories. Quinoa can be seen as a better choice compared to white rice, which is a high GI food. However, it is important to eat a variety of food to maintain a healthy, balanced diet. 

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  7. I should go on a gluten free diet to feel healthier.

    MYTH – Gluten is a group of protein found in grains such as wheat and barley. For people who have gluten intolerance, where their bodies are not able to break down gluten, a gluten free diet should be beneficial. If you don’t have gluten intolerance, it is not necessary to start a gluten free diet as there are no extra benefits for your health.    

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  9. Legumes are good for people with diabetes.
    legumes

    FACT – Lentils, peas and beans are common examples of legumes. Legumes are good sources of carbohydrate and have low glycemic index (GI). This means that the carbohydrate is slowly digested and absorbed. They are high in both soluble and insoluble fibre. Soluble fibre helps with lowering bad cholesterol and lowering blood sugar levels after eating while insoluble fibre helps us to keep our bowel movements regular and healthy.  

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  11. Legumes are considered a great source of protein.

    FACT – Legumes such as lentils, peas and beans are a good source of protein and fibre. They can be a healthy substitute to meat, as meat has more fat and cholesterol.   

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  13. I should not consume nuts as they are high in fat.

    MYTH – Nuts, such as almonds, walnuts and pecans, are a source of healthy fat, protein, vitamins and minerals. Eating a handful of such nuts regularly may help reduce the risk of obesity and heart disease. That is why nuts can a good replacement for unhealthy snacks such as potato chips and cookies. 

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  15. Brown, white and red rice have different nutritional value.
    Rice
     

    FACT – White rice is a type of rice that has its outer layers (the hull, bran and germ layers) removed. In contrast, whole grains such as brown or red rice, still have their outer layers which contain fibre, vitamins and minerals. This means that brown or red rice is more nutritious compared to white rice. Switching to whole grains may help to reduce the risk of Type 2 Diabetes. Due to the higher fibre content, whole grains can help with weight control as well. . 

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  17. Diabetes is caused by eating too much sweet food .

    MYTH – Diabetes is not directly caused by eating too much sweet food. It is a long term medical condition where the body cannot produce insulin and/or respond to insulin well. Eating too much sweet food causes high blood sugar levels and insulin is needed by our body to lower blood sugar levels. A diet that is high in sugar can lead to obesity, which increases the chance of developing diabetes. 

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  19. People with diabetes should not eat carbohydrate as this can raise the blood sugar level.

    MYTH - Carbohydrates are digested by the body into sugar to provide energy. Hence, it can raise blood sugar levels. Carbohydrates can be found in a variety of food, including fruits and vegetables. As these are important sources of vitamins and nutrients, it is not practical to avoid carbohydrates totally. Talk to a dietitian to learn more about healthy eating and managing the amount of carbohydrates in your diet. 

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Updated on Dec 2019 

 

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