5 common diabetes food myths that deserve a rethink

Imagine sitting down to eat a meal and hearing three different opinions before you take your first bite.

“Better stop eating rice.”

“That papaya is too sweet for you.”

“Use honey instead of sugar. It’s healthier.”

For many Malaysians living with diabetes, familiar meals can suddenly feel like a test. Advice comes from relatives, friends and social media, often with good intentions but little explanation.

Food choices become easier when you understand the reasoning behind the advice. Here are five common diabetes food myths worth reconsidering:

Myth 1: I must stop eating rice

For someone who has eaten rice all their life, being told to give it up can make diabetes feel especially daunting.

Rice contains starch, which your body breaks down into glucose. But so do noodles, bread and potatoes. Swapping rice for a large plate of mee hoon does not automatically mean less carbohydrate.

The portion and the rest of your meal matter. The next time you’re tucking into “nasi campur”, follow the health ministry’s “Suku-Suku Separuh” portion guide by filling half your plate with non-starchy vegetables, one-quarter with a lean protein such as fish, chicken, tofu or eggs, and one-quarter with rice.

This is a starting point, with portions adjusted to your needs. Rice can remain part of the meal without taking up most of the plate.

Myth 2: Sweet fruit is forbidden

Picture a family sharing freshly cut papaya. Someone with diabetes declines, worried that anything tasting sweet must be unsuitable.

Yet whole fruit supplies fibre, vitamins and minerals alongside its natural sugars. Sweetness alone cannot indicate how much carbohydrate a serving contains.

Mangoes, bananas and papaya can fit into a diabetes eating plan. The practical question is how much you eat. Ask, “What is a suitable portion for me?” rather than banning the fruit altogether.

Serve a small portion rather than eating directly from a large shared platter. Use a small Chinese rice bowl or a tea cup as a portion guide for a serving of cut fruit.

Myth 3: Honey and gula Melaka are safer because they are natural

A spoonful of honey in warm water can feel more wholesome than sugar stirred into tea. But your body still receives sugar from it.

Honey, gula Melaka and any type of sugar contribute carbohydrates and can raise blood glucose. Their natural origins do not make them unlimited choices.

Rather than searching for a “safe” sugar, gradually reduce how sweet your drinks taste. Order unsweetened tea or “kopi O kosong”, and remember that “kurang manis” still means some sweetness remains.

The useful question is, “How much am I adding?”

Myth 4: Foods labelled ‘sugar-free’ are always better for diabetes

While shopping in your supermarket, you spot sugar-free biscuits and assume they must be a better choice for managing your blood glucose. The label sounds reassuring, but it tells only part of the story.

Sugar-free biscuits can still contain flour, which provides carbohydrate that breaks down into glucose. They may also contain as much fat and calories as regular biscuits.

Look beyond the claim on the front. Compare the carbohydrate content and serving size on the nutrition label. If the information is for two biscuits but you eat six, you are having three times the amount listed.

Choose foods for their overall nutritional value and the portion you eat, rather than relying on “sugar-free” labels.

Myth 5: I can never enjoy dessert again

At a family gathering, avoiding every favourite cake or kuih may feel isolating. Diabetes does not necessarily require a lifelong ban on dessert.

Portion, frequency and your overall meal intake matter. Choose one small piece of the kuih you most enjoy, rather than sampling several, and pair it with unsweetened tea instead of teh tarik.

Your dietitian can help you work occasional treats into your balanced eating plan.

Whenever food advice sounds absolute, take a pause and think about it. It may just be a belief that has turned into a long-standing myth.

Healthy eating with diabetes should give you understanding and confidence, while leaving room for the Malaysian foods and shared meals you love.

Read more articles by Indra Balaratnam here.

Indra Balaratnam is a consultant dietitian and a fellow of the Malaysian Dietitians’ Association. She runs her own private practice, Indra Balaratnam Nutrition, in Kuala Lumpur. Connect with her on Facebook and Instagram.

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