8 common diabetes myths and the facts behind them
Diabetes mellitus is an umbrella term for a group of conditions in which the body struggles to regulate blood sugar levels. The most well-known types are Type 1 and Type 2 diabetes. Diabetes is one of the most common diseases worldwide—and the number of people affected continues to rise. In Germany, around seven million people are affected, which means that nearly one in twelve people has diabetes. Around 93% of these individuals have Type 2 diabetes (BZgA, 2024). Despite its widespread prevalence, many myths and misconceptions persist regarding the disease. However, education and prevention are crucial in effectively managing and combating diabetes. This article explores eight common myths about diabetes and clarifies them with solid facts to help foster a clear understanding of the condition.
Table of Contents
- Myth 1: Diabetes is only caused by eating too much sugar
- Myth 2: Only overweight people get diabetes
- Myth 3: Diabetes only affects older people
- Myth 4: No one in my family has diabetes, so I won’t get it
- Myths 1–4: Understanding how diabetes develops
- Myth 5: People with diabetes should avoid physical exertion
- Myth 6: People with diabetes are not allowed to eat carbohydrates
- Myth 7: All people with diabetes must inject insulin
- Myth 8: Type 2 diabetes can be completely cured by losing weight and living a healthy life
- Summary
Myth 1: Diabetes is only caused by eating too much sugar
Consuming sugary foods and drinks does not necessarily cause diabetes directly. However, to address this myth properly, it’s important to distinguish between the two main types—Type 1 and Type 2 diabetes.
Type 1 Diabetes
This is an autoimmune disease in which the immune system destroys the insulin-producing cells in the pancreas. The hormone insulin helps transport sugar (glucose) from the blood into the cells. Without insulin, blood sugar levels remain chronically elevated. This form of diabetes usually appears in childhood or adolescence and is not related to how much sugar someone has eaten (CDC, 2024).
Type 2 Diabetes
This condition develops due to a combination of risk factors that lead to insulin resistance. Insulin resistance means that the body’s cells no longer respond efficiently to insulin, so sugar cannot enter the cells effectively. As a result, blood sugar levels stay elevated, and as insulin resistance worsens, Type 2 diabetes can develop. Sugar consumption plays a role here because a high-sugar diet can contribute to weight gain, which is a major risk factor for Type 2 diabetes (see the next myth). Studies have shown that regularly drinking sugary beverages can increase the risk of developing Type 2 diabetes by 13% to 30% (Julson, 2023).
Sugar should account for less than 10% of daily energy intake—equivalent to a maximum of 50g of sugar per day for an average adult with a 2,000-calorie diet (WHO, 2015). A healthy and balanced diet is essential to prevent diabetes. Still, sugar alone is not the cause—diabetes results from a combination of several risk factors (Cleveland Clinic, 2024).
Myth 2: Only overweight people get diabetes
This myth can lead to the dangerous belief that people with a healthy weight cannot develop diabetes. In reality, even individuals of normal weight can develop diabetes or already have it.
Type 1 Diabetes
Being overweight or obese plays a minor role in the development of Type 1 diabetes, which is primarily caused by an autoimmune reaction. However, some evidence suggests that a higher Body Mass Index (BMI) in adolescence may be linked to an increased risk of developing Type 1 diabetes. BMI is a measure of body fat based on height and weight. For people already living with Type 1 diabetes, maintaining a healthy weight is important because it helps regulate blood sugar and reduces the risk of complications (CDC, 2024).
Type 2 Diabetes
Overweight individuals are seven times more likely to develop Type 2 diabetes than those with a healthy weight. Excess weight accounts for about 80–85% of the overall risk for developing Type 2 diabetes. A BMI of around 25 is considered a risk factor (Yashi& Daley, 2023). However, weight is not the only factor—fat distribution also matters. Excess fat in the abdominal area promotes insulin resistance, where the body’s cells respond less sensitively to insulin. Therefore, even people of normal weight can develop Type 2 diabetes, especially if they have a genetic predisposition, increased abdominal fat, or other risk factors (Gujral & Narayan, 2019). That’s why even individuals with a normal weight should have their blood sugar checked regularly.
Myth 3: Diabetes only affects older people
Type 1 Diabetes
Type 1 diabetes is most often diagnosed in childhood or adolescence, but it can occur at any age—including in older adults. However, it is less common in the elderly (CDC, 2024).
Type 2 Diabetes
Type 2 diabetes has long been considered a condition primarily affecting older people, as it is most commonly diagnosed in adults over the age of 45. However, increasing numbers of younger people are being diagnosed. In Germany, the prevalence of Type 2 diabetes among children and adolescents has steadily increased in recent years (RKI, 2024). A key factor may be a lack of physical activity, as approximately 75% of children and adolescents in Germany are considered physically inactive (RKI, 2024).
Myth 4: No one in my family has diabetes, so I won’t get it
Both Type 1 and Type 2 diabetes have a genetic component, but this alone does not determine whether a person will develop the disease.
Type 1 Diabetes
The risk of developing Type 1 diabetes is around 0.4% for individuals with no family history, but it can increase up to 30% if both parents are affected. This disease can also occur without any family history—due to genetic mutations, for example—although such cases are rare (Cleveland Clinic, 2022).
Type 2 Diabetes
In Type 2 diabetes, the genetic predisposition is more pronounced, as multiple genes may be involved. About 80–90% of people with Type 2 diabetes have a family member who also has the condition. However, diabetes often develops as a result of both genetic and environmental or lifestyle-related factors, such as poor diet, lack of physical activity, and being overweight. Even individuals without a family history of diabetes can develop the disease if these risk factors are present (MedlinePlus, 2023).
Myths 1–4: Understanding how diabetes develops
Many myths surrounding diabetes focus on how the disease actually develops. It is important to understand that Type 1 and Type 2 diabetes have different causes and risk factors. Especially in Type 2 diabetes, the development of the disease is strongly influenced by the interaction of various risk factors. The following diagram (not shown here) provides an overview of the most important risk factors.
Source: Own illustration based on NIDDK, 2022
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Myth 5: People with diabetes should avoid physical exertion.
Quite the opposite—physical activity is important and recommended for people with both type 1 and type 2 diabetes. Physical activity offers numerous benefits, including improved blood sugar control and increased insulin sensitivity, as exercise helps cells use insulin more effectively and counteracts insulin resistance. Regular exercise also reduces the risk of diabetes-related complications, including cardiovascular disease, and supports healthy weight management, which positively affects blood sugar regulation and overall health. Additionally, physical activity reduces stress by lowering levels of stress hormones such as cortisol, which can negatively influence blood sugar levels (Cleveland Clinic, 2023; Harvard Health, 2023).
Despite these benefits, caution is advised: people with diabetes should monitor their blood sugar levels before, during, and after exercise to avoid hypoglycemia. Choosing the right foods is also essential. It is advisable to consult a physician before starting a new exercise program.
Myth 6: People with diabetes are not allowed to eat carbohydrates
People with diabetes can eat carbohydrates, but the type and amount consumed are crucial. Carbohydrates, along with proteins and fats, are one of the main macronutrient groups and an essential part of a balanced diet. The issue is often a lack of understanding that there are different types of carbohydrates and that they differ in how they affect blood sugar levels.
| Simple carbohydrates | Complex carbohydrates |
|---|---|
| These consist of simple sugar molecules that are broken down and absorbed quickly by the body. As a result, blood sugar rises rapidly, leading to an increased release of insulin. This can cause blood sugar spikes, which are problematic for people with diabetes, as they lead to uncontrolled fluctuations in blood glucose. Frequent consumption of such foods may also contribute to insulin resistance. | These have a more complex chemical structure and take longer to break down. They cause a slower and steadier rise in blood sugar, which is beneficial for people with diabetes, as it helps keep blood glucose levels stable |
Source: Cleveland Clinic, 2024
Studies have shown that meals combining carbohydrates with proteins help keep blood sugar levels more stable, as the absorption of carbohydrates is slowed down (Basturk et al., 2021). The glycemic index (GI), which indicates how quickly different carbohydrates raise blood sugar levels, can also be helpful when consuming carbs. Foods with a low GI are more suitable for people with diabetes because they raise blood sugar levels more slowly and steadily (MedlinePlus, 2022).
Myth 7: All people with diabetes must inject insulin.
This statement is not always true.
Whether insulin is needed depends on the type of diabetes and the severity of the condition. For type 1 diabetes, insulin is essential because the body does not produce its own insulin. Daily insulin injections or an insulin pump are the primary treatment.
For type 2 diabetes, insulin is often not required in the early stages. Many people can manage their condition with healthy eating, increased physical activity, and weight loss. If these measures are not sufficient, medication may be necessary. Metformin is the most commonly used drug for type 2 diabetes because it improves insulin sensitivity, making the body’s own insulin more effective. If oral medications such as metformin are no longer enough and blood sugar levels remain high, insulin may be added to the treatment plan. While insulin is always necessary in type 1 diabetes, it is not necessarily required in type 2 diabetes and should be avoided if possible by using other treatment options first (British Diabetic Association, 2024).
Myth 8: Type 2 diabetes can be completely cured by losing weight and living a healthy life.
Remission means that blood sugar levels remain below the diabetic threshold for at least three months without the use of blood sugar-lowering medication. However, remission is rare and depends on several factors, such as a shorter duration of diabetes (diagnosis less than two years ago), lower HbA1c levels, significant weight loss (≥10%), and minimal or no use of medication at the start of treatment (Holman et al., 2022). The HbA1c level reflects the average blood sugar level over the past three months and is an important indicator of blood sugar control. Still, remission does not mean the disease is gone forever—it can return at any time, especially if lifestyle changes are not consistently maintained or follow-up checks are neglected (British Diabetic Association, 2024).
In the case of prediabetes—a condition where blood sugar levels are higher than normal but not yet in the diabetic range—studies show that individuals who adopt lasting lifestyle changes can reduce their risk of developing type 2 diabetes by about 58% (Ricci et al., 2023). A healthy lifestyle and regular blood sugar testing are therefore crucial for preventing and detecting type 2 diabetes early. The claim that type 2 diabetes can be “completely cured” is misleading, as “cure” in medical terms implies that a disease is permanently gone. A diagnosed type 2 diabetes cannot be cured, but it can go into remission (British Diabetic Association, 2024).
