New Coffee Chemicals Show Promise for Managing Type 2 Diabetes

 From usnews.com

Coffee may do more than boost energy.

New research suggests that certain compounds found in roasted coffee beans could help slow how quickly sugar enters the bloodstream, a finding that could one day support new foods aimed at managing type 2 diabetes.

Scientists have identified three previously unknown compounds in roasted coffee that strongly block α-glucosidase, an enzyme that helps the body break down carbohydrates during digestion.

That enzyme plays a key role in how fast sugar enters the blood. Slowing it down can help prevent spikes in blood sugar.

The research was led by Minghua Qiu at the Kunming Institute of Botany, Chinese Academy of Sciences, and published in the journal Beverage Plant Research.

The findings add to the growing evidence that coffee may offer health benefits beyond basic nutrition (and taste).

                                                                                   HealthDay

Finding helpful compounds in foods is challenging because they contain thousands of interlinked chemicals.

To tackle this, the research team used advanced lab tools, including nuclear magnetic resonance (NMR) and liquid chromatography-mass spectrometry (LC-MS/MS), to carefully analyze roasted Coffea arabica beans.

Using a three-step screening process, the scientists narrowed down the most chemically active portions of the coffee extract.

After further testing and purification, they isolated three new compounds, which they named caffaldehydes A, B and C.

All three compounds strongly blocked α-glucosidase. Their effectiveness, which was measured by IC₅₀ values, ranged from 45.07 to 17.50 micromoles, making them more potent than acarbose, a drug commonly used to treat diabetes. (The lower the IC₅₀ value, the greater the potency.)

The team then used additional mass spectrometry tools to search for harder-to-detect substances. That analysis uncovered three more previously unknown compounds.

Together, the results show that the researchers’ method can uncover meaningful health-related compounds in complex foods like coffee.

The findings suggest that coffee-based ingredients could one day be developed to help support blood sugar control. Researchers say future studies will test whether these compounds are safe and effective in living organisms.

https://www.usnews.com/news/health-news/articles/2026-01-19/new-coffee-chemicals-show-promise-for-managing-type-2-diabetes

Recognize the Five Early Signs of Type 2 Diabetes

From kompas.id

Diabetes is a lifelong disease that affects 1 in 9 adults worldwide. Many of these sufferers are often undiagnosed, putting them at risk of experiencing complications.

The prevalence of diabetes has significantly increased over the last three decades. A global study indicates that the prevalence of diabetes among adults rose from approximately 7 percent in 1990 to nearly 14 percent in recent years.

According to data from the International Diabetes Federation (IDF), there are 589 million people worldwide suffering from diabetes in 2024. Indonesia ranks fifth in the world for the highest number of diabetes sufferers, following China, India, the United States, and Pakistan. 

As many as 11.3 percent of the adult population in Indonesia suffers from diabetes, which amounts to 20.4 million adults out of 185 million residents. This figure has increased compared to the 2018 Basic Health Research (Riskesdas) data, which was at 8.5 percent.

The majority of sufferers worldwide, including in Indonesia, experience type 2 diabetes, which is primarily caused by lifestyle factors, such as a high sugar consumption pattern. Data also indicates a shift where diabetes is increasingly found in the productive age group and adolescents due to changes in lifestyle.

Early-onset type 2 diabetes (when symptoms first appear) in adolescence is associated with greater insulin resistance, a more rapid decline in β cell function, and earlier and more severe complications. This results in increased morbidity and mortality compared to late-onset type 2 diabetes.

A 2024 article by S Kaptoge and his team in The Lancet Diabetes & Endocrinology showed that in the United States, individuals with type 2 diabetes diagnosed at age 30 died at age 50, on average, 14 years earlier than those without diabetes.

In addition to this consumption pattern, the trend of increasing diabetes among adolescents is also triggered by a lack of physical activity in children as they spend more time in front of screens. Furthermore, many cases in children are only detected when they are already in a critical condition (diabetic ketoacidosis) because the symptoms are often mistaken for common illnesses or fatigue.

Early stage diabetes is often asymptomatic.

So far, it is estimated that 45-70 percent of diabetes sufferers in Indonesia are unaware that they have the disease until complications occur. In fact, early detection of diabetes is very important.

In addition to preventing irreversible complications, especially in type 2 diabetes, if detected at the prediabetes stage, the condition is reversible. Prediabetes is defined as blood sugar levels above normal, but not yet considered diabetes. With dietary changes and intensive exercise, blood sugar levels can return to normal without medication.

Early detection and early symptoms

Considering the high trend of diabetes among young and productive individuals, the American Diabetes Association now recommends that every young adult undergo early diabetes screening. "In the early stages of diabetes, patients often do not show symptoms, which is why the American Diabetes Association recommends that every adult be screened for diabetes at the age of 35," said Alyssa Dominguez, an endocrinologist at Keck Medicine of the University of Southern California, in a statement released by her campus on Saturday (17/1/2026).

It is very important for individuals with risk factors, such as a family history of diabetes, prediabetes, polycystic ovary syndrome, and gestational diabetes, or if their body mass index (BMI) falls within the overweight or obese range, to undergo early and regular diabetes screening.

Although screening by a doctor through blood tests is the most definitive way to determine whether someone has diabetes, there are several symptoms to be aware of that are early signs for diabetes sufferers. If you experience the following symptoms, consult a doctor for diabetes screening.

First, frequent urination. "The frequency of urination is quite subjective. I would say that if someone notices they are urinating more often than usual, it could be a sign of diabetes," he said.

However, it is important to note that there are many other conditions that can lead to an increased frequency of urination. For instance, men with prostate issues or women after menopause may experience an increase in the frequency of urination.

Secondly, feeling very thirsty. "Increased and frequent thirst is one of the most common early symptoms of diabetes that people notice," Dominguez continued. This occurs because high blood sugar levels can lead to excessive urination, which can result in dehydration.

Thirdly, rapid or abnormal weight loss is also one of the most common signs that people notice when they first suffer from diabetes. According to Dominguez, this can occur because with uncontrolled insulin, the body may begin to burn fat or muscle for fuel, leading to unintended weight loss that can become problematic.

Fourth, skin changes. "Skin warts can be a sign of insulin resistance," says Dominguez. "Another skin finding we can see is a phenomenon called acanthosis nigricans, which is darkened, velvety skin that can be seen on the back of the neck or in the armpit area. This can be a physical sign of insulin resistance or diabetes."

Fifth, slow wound healing. "We know that high blood sugar slows down wound healing," said Dominguez. "However, this is something I usually see more often in people who have a more advanced form of diabetes and who have had high blood sugar for some time. However, if someone has not seen a doctor for a long time, they may have undetected high blood sugar, which can lead to slower wound healing."

Although these are early signs of diabetes, Dominguez emphasizes the importance of screening for diabetes before symptoms appear, typically through hemoglobin A1C (HbA1c) tests or fasting blood glucose tests. All of this is part of the majority of routine laboratory examinations conducted by doctors.

"Early-stage diabetes often presents without symptoms," said Dominguez. "It is important to undergo testing before symptoms appear so that you can receive appropriate treatment and avoid significant issues due to your diabetes."

https://www.kompas.id/artikel/en-kenali-lima-tanda-awal-diabetes

How daylight may help people with type 2 diabetes regain metabolic balance

From thehansindia.com

A growing body of research is reshaping the way we understand health, and the latest findings suggest that something as simple and accessible as daylight could play a meaningful role in managing type 2 diabetes. A new study indicates that exposure to natural light can improve metabolic health and help people with the condition achieve better blood sugar control, highlighting the powerful link between light, the body’s internal clock, and metabolism.

Conducted by researchers from the University of Geneva (UNIGE) in Switzerland and Maastricht University in the Netherlands, the study offers the first direct evidence that natural daylight has measurable benefits for people living with type 2 diabetes. The findings were published in the scientific journal Cell Metabolism. 

Daylight and blood sugar control

The study revealed that individuals exposed to natural light spent more hours each day with blood glucose levels within the normal range. Not only were their glucose levels better regulated, but they also showed less variability — a key factor in managing diabetes and preventing long-term complications. Compared to artificial lighting, daylight appeared to provide a more stable metabolic environment, helping the body process glucose more efficiently. This suggests that beyond diet and medication, environmental factors like light exposure may significantly influence glycaemic control. 

The role of the body clock 

For years, scientists have known that the disruption of circadian rhythms — the body’s internal 24-hour clock — is closely linked to metabolic disorders. Charna Dibner, associate professor at UNIGE and one of the study’s authors, explained that circadian misalignment plays a major role in the rising prevalence of metabolic diseases, particularly in Western societies.

Natural light acts as the strongest regulator of the circadian rhythm. By aligning the body’s internal clock more accurately with the day-night cycle, daylight helps coordinate metabolic processes, including insulin sensitivity and glucose metabolism. “This coordination between the central clock in the brain and the clocks in peripheral organs may be key to improved blood sugar regulation,” Dibner noted. 

Inside the study 

To explore this relationship in detail, the research team recruited 13 volunteers aged 65 and above, all diagnosed with type 2 diabetes. Each participant spent 4.5 days in specially designed living environments. One setting was illuminated primarily by natural daylight entering through large windows, while the other relied on artificial lighting. After a washout period of at least four weeks, the volunteers returned for a second session, switching light environments. This crossover design allowed researchers to directly compare how the same individuals responded to different lighting conditions.

What the scientists measured 

To understand the biological mechanisms behind the changes, the researchers collected blood and muscle samples before, during, and after each lighting exposure. They examined molecular clocks in skeletal muscle cells, along with lipids, metabolites, and gene transcripts in the blood. The analysis showed that natural light positively influenced the regulation of these molecular clocks, which play a crucial role in metabolic function. The results also pointed to improved fat oxidative metabolism, meaning the body was better able to burn fat for energy.

Beyond blood sugar: Sleep and hormones 

Another notable finding was the impact of daylight on melatonin, the hormone responsible for regulating sleep. Participants exposed to natural light had slightly higher melatonin levels in the evening, suggesting improved sleep signalling.

Better sleep quality and timing are closely linked to metabolic health, reinforcing the idea that daylight supports the body in multiple, interconnected ways. 

A simple, promising intervention 

Taken together, the findings strongly indicate that natural light influences both metabolism and the internal clock. This could explain the improved blood sugar regulation and metabolic coordination observed in the study. 

While larger studies are needed to confirm these results, the research opens the door to new, non-invasive strategies for managing type 2 diabetes. Something as straightforward as increasing daily exposure to daylight — at home, work, or during outdoor activity — may one day become a valuable complement to existing treatments.

In an era of artificial lighting and indoor lifestyles, the study serves as a reminder that aligning with nature’s rhythms could be a powerful tool for better health.

https://www.thehansindia.com/featured/sunday-hans/how-daylight-may-help-people-with-type-2-diabetes-regain-metabolic-balance-1038474#
nce-1038474# 

‘What really happens when someone with diabetes ignores dietary advice but continues taking medicines and working out?’

From indianexpress.com

Medicines and diet in diabetes: Constantly fluctuating sugar levels increase the risk of nerve damage, kidney strain, and more rapid fat build-up in the liver

                                                                 Here's what you should consider (Photo: Freepik)

When food choices are not controlled, the body faces repeated spikes in blood sugar, even if medicines are working. So, when a Quora user asked, ‘What really happens when someone with diabetes ignores dietary advice but continues taking medicines and working out?’, we reached out to an expert.

“Exercise helps, but it can’t completely offset the impact of frequent high-carb meals, sugary snacks, or large portions. Over time, the pancreas has to work harder, and medications become less effective. Many people think they are ‘doing enough’ by taking their pills and going for a walk, but unplanned eating quietly raises sugar levels throughout the day,” said Dr Vijay Negalur, HoD-diabetology, KIMS Hospitals, Thane.

Medicines help the body use insulin more effectively and lower glucose levels, but “they can’t handle sudden spikes caused by heavy meals or desserts”, explained Dr Negalur. “Exercise improves sensitivity to insulin, but this effect lasts only a few hours. When someone continues to eat freely, the body struggles to maintain balance. Uncontrolled food intake leads to higher fasting sugar, higher post-meal sugar, and eventually increases the need for stronger medication,” said Dr Negalur.

What long-term problems can arise from ignoring food guidelines?

The expert explained that constantly fluctuating sugar levels increase the risk of nerve damage, kidney strain, and more rapid fat build-up in the liver. “Weight gain becomes harder to control, and cholesterol levels may rise. Many people also start to feel tired, have brain fog, experience slow wound healing, and have disturbed sleep. The biggest concern is that poor eating habits can push the condition from controlled diabetes to uncontrolled diabetes, even if medicines are taken on time,” said Dr Negalur.

Are there any benefits to following dietary guidance even when someone already exercises?

Yes. Eating a balanced diet helps medicine work better, keeps energy levels consistent throughout the day, and prevents sugar swings.

“Small changes, like reducing refined carbs, keeping portion sizes steady, or adding foods high in fibre, can greatly improve sugar control. It also boosts the benefits of workouts, helping the body burn fat more effectively,” said Dr Negalur.

What should people keep in mind if they tend to “eat freely”?

Being aware of portion sizes is more important than giving up foods entirely. “Planning meals, reading labels, and limiting sugary extras can make a noticeable difference. Even a few mindful choices each day can protect the body from long-term complications and make diabetes easier to manage,” said Dr Negalur.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

https://indianexpress.com/article/lifestyle/health/what-diabetes-dietary-advice-medicines-working-out-expert-10379885/

Some Food Preservatives Linked To Higher Cancer and Diabetes Risk

From barrons.com/news

By AFP - Agence France Presse

Eating some common food preservatives is linked to a slightly higher risk of eventually developing cancer and diabetes, according to two large French studies published Thursday.

However, outside experts called for more research and emphasised that these kinds of observational studies cannot demonstrate a direct cause-and-effect relationship.

The first study, published in the journal BMJ, said it observed "multiple associations between preservatives that are widely used in industrial foods and beverages on the European market... and higher incidences of overall, breast and prostate cancers".

The preservatives included nitrites and nitrates, which are often used to cure ham, bacon and sausages.

The second study, published in Nature Communications, also found a link between eating some food additives and developing type 2 diabetes.

Both studies were based on an ongoing research project in which more than 100,000 French people fill out regular questionnaires about their diet.

French epidemiologist Mathilde Touvier, who supervised both studies, told AFP that "consuming products with preservatives does not mean you will immediately develop cancer".

"But we need to limit how much we are exposed to these products," she said.

"The message for the general public is to choose the least processed foods when shopping in the supermarket."

The strongest link found in the first study was between sodium nitrite and prostate cancer, which increased the risk by around a third.

However, the level of increased risk remained moderate. For comparison, heavy smoking raises the risk of getting lung cancer by more than 15 times.

Potassium sorbate, which is commonly used to stop mould and bacteria from growing in food and drink, was associated with twice the risk of developing diabetes.

Researchers not involved in the studies praised its robust methodology but warned it was premature for consumers to change their behaviour until more research is conducted.

Tom Sanders, a nutrition expert at King's College London, cautioned that the results could be "due to an inability to completely correct for other factors already known to contribute to risk".

For example, processed meat and alcohol are both already strongly linked to higher cancer rates.

This could mean that it was not sodium metabisulphite -- which is used in winemaking to kill yeast -- that was causing cancer, but actually drinking the wine, Sanders suggested.

But one option could be to label foods "that use nitrates/nitrites with a health warning", he added.

The studies were published days after the UK banned daytime TV, radio and online advertisements for unhealthy food and drinks that are high in fat, salt and sugar.

https://www.barrons.com/news/some-food-preservatives-linked-to-higher-cancer-diabetes-risk-e2167df7 

Living with diabetes? These five tips can help you achieve lifetime financial security

From theglobeandmail.com (Canada)

Soon after Steve Arnold, a Toronto-based lawyer in his 40s, was diagnosed with type 2 diabetes, he got quite a shock. The illness wasn’t only about adjusting to new medications, tests and routines; it was also about money.

“I was so busy wrapping my head around figuring out healthy ways to live with the condition and understand how I’d have to change my diet and exercise routine, that when I saw the costs mounting up for everything, I had to take a minute,” Arnold says. “A very long minute.”

Arnold and his wife weren’t prepared for the impact these additional costs would have on their finances in the long term, which led to them running late on mortgage payments and having to cut back on other expenses for their kids.

Their experience isn’t unique. According to recent research commissioned by Sun Life to understand the attitudes of people with type 2 diabetes towards their personal finances, one in three Canadians living with diabetes say that managing expenses is a challenge and one-third of those living with diabetes say their illness makes it harder to save for the future. That makes it even more important to build strategies that support both your wallet and your well-being.

Here are five tips to help get you started.

1. Know the impact of diabetes on your long-term finances

Start by mapping out how diabetes may affect your financial situation, now and in the future. “With clients, we always start with a financial roadmap that includes a savings strategy unique to that client’s individual and family’s needs. Clients living with a chronic condition like diabetes are no exception. Everyone should consider a robust emergency fund, long-term savings and a retirement health plan,” says Kate Norris, a Sun Life advisor.

A roadmap allows individuals to account for both recurring and unexpected costs, from healthy food to health management. It’s important to set long-term goals without losing sight of short-term pressures. Factor in your day-to-day costs and your family’s budget to find the right balance.

2. Build an emergency fund

Expenses for managing diabetes can reach thousands of dollars. Norris advises accounting for these costs in your regular budget, as well as putting savings away for sudden expenses. “Advisors always recommend having an emergency fund for life’s ‘what-ifs,’” she says, but it’s even more essential for those managing diabetes.

Budgeting and saving means fewer surprises when costs rise or new treatments are needed. Tools like expense trackers and Sun Life’s budget calculator can help you prepare more accurately.

3. Work with an advisor who understands your situation

Planning for the future is never one-size-fits-all, especially when managing a chronic condition.

“Working with an advisor is important for all Canadians, but I would emphasize the importance of an advisor if you have a chronic condition that may require additional planning,” Norris says. “There are some advisors that have experience with diabetes, either personally or have planned for it in the past. It’s worth doing the research to find an advisor that shares the same values to help you succeed long term.”

Sharing health details with your advisor might feel uncomfortable at first, but it’s the key to more informed conversations and smarter long-term planning. For example, an experienced advisor who understands your health background can flag programs or tax credits you might not know about, and they’ll help balance immediate health needs with long-term goals such as retirement.

4. Build a financial safety net with the right insurance

Insurance can provide you peace of mind knowing that your loved ones will be protected. While those living with diabetes can face obstacles obtaining coverage, Sun Life Term Insurance for Diabetes offers a higher chance of approval compared with conventional life insurance.

“We created Sun Life Term Insurance for Diabetes to reduce the barriers to accessing insurance for a group we knew was underserved in the market,” says Michael Van Alphen, VP of Insurance Solutions at Sun Life. “This solution delivers a higher chance of approval with more affordable coverage.”

Unlike traditional life insurance, Sun Life’s product was designed to address the hurdles many people with type 2 diabetes face, such as higher costs, frequent declines and delays caused by medical testing.

“For someone living with type 2 diabetes, their concerns around insurance are often things like: is the price going to be too high? Am I going to be declined? Am I going to be judged?” Van Alphen says. “Our hope is that by designing Term Insurance for Diabetes to address many of these barriers, we can help them to get the financial protection products they need to help ensure their families are secure.”

Sun Life clients can also sign up for the Diabetes Care Program. The program gives Canadians with diabetes access to healthcare professionals to help achieve their health goals – at no cost. Clients can also access the Online Pharmacy, by Pillway with benefits such as online prescription refills, pharmacist support and free medication delivery.

5. Stay organized with records and benefits

When managing both health and money, record keeping is essential. “It’s important to be educated and informed on the options available to you,” Norris says. “Because if something comes up that you didn’t expect, you may not know what is covered and be surprised by the lack of coverage [available to you].”

Keep receipts, invoices and medical statements in one place so they’re easy to find during tax season or when filing insurance claims. It also helps when applying for supports such as the Disability Tax Credit, which requires detailed records.

Tracking expenses consistently will give you a clearer picture of annual costs and strengthen both your budgeting and long-term planning.

The payoff of planning

For Arnold, help came when a friend recommended an advisor they’d worked with who understood the costs of living with diabetes. Within a few months, he had insurance tailored to his needs and a clearer sense of his monthly budget.

“For the first time in a long time, I felt a measure of control, and it’s made my wife and children breathe easier,” he says.

Financial literacy didn’t just stabilize Arnold’s bank account – it also gave him confidence to manage his health. As both Norris and Van Alphen note, planning ahead isn’t only about money. It’s about living well today, while helping secure tomorrow for yourself and your loved ones.

https://www.theglobeandmail.com/life/adv/article-living-with-diabetes-these-five-tips-can-help-you-achieve-lifetime/ 

New study highlights stressors of living with Type 1 diabetes as an older adult

From sph.unc.edu

People diagnosed with Type 1 diabetes (T1D), formerly called juvenile diabetes, learn many strategies for self-management that must evolve as they age.  Despite advances in treatment, the burdensome nature of managing T1D – including non-stop glucose monitoring, dosing insulin, and responding to episodes of dangerous low blood– contributes to “diabetes distress,” a term for the expected burdens, concerns and fears related to living with and managing diabetes.

As treatments and technologies improve, the number of older adults living with T1D has grown. Studies have explored facets of T1D management that can be stressful for children and young adults as they learn to live with their condition, but little research has focused on the way those stressors can shift with age.

A new UNC-led study, published in the Journal of Diabetes and Its Complications, is the first to highlight diabetes distress that people over the age of 65 can encounter when managing T1D, including the unique stressors in this age group. While the researchers found that markedly elevated levels of diabetes distress were less prevalent among older adults than in younger age groups, understanding the sources of that distress – and the people most likely to experience it – will help health care and public health experts improve treatment strategies for this unique population.

Dr. Anna Kahkoska

“Screening for and addressing diabetes distress is now recognized as an important part of diabetes care,” said Anna R. Kahkoska, MD, PhD, senior author and Joan Heckler Gillings Assistant Professor of nutrition at the UNC Gillings School of Global Public Health. “Not only does diabetes distress worsen quality of life, but it can also directly interfere with self-management, resulting in worse health outcomes. Given that so much can change in older adulthood, we were interested in understanding how diabetes distress impacts older adults living with T1D.”

Around 36% of older adults surveyed in the study reported elevated levels of diabetes distress warranting further assessment and treatment. Older adults who identified as women, had higher haemoglobin A1C levels and had been to the emergency room in the past year were most likely to experience elevated levels of diabetes distress. The most common stressors included financial worries, T1D management difficulties and worries about complications.  An unexpected finding was that people who had been diagnosed with T1D at earlier ages or had lived with the condition the longest had lower levels of diabetes distress.

“These data highlight new opportunities to improve diabetes care for older adults with T1D by providing more support for the stressors in this age group, as well as interventions focused on the specific subpopulations who may be at the highest risk of having elevated distress,” Kahkoska said. “For example, older adults may benefit from additional guidance to navigate age-related changes in their self-management routines, including changes in employment and insurance coverage that impact someone’s ability to obtain all the supplies they need.”

Adriana Wisniewski

“This work serves as a foundation for diabetes distress research focused on the experiences of older adults with T1D,” said lead author Adriana Wisniewski, a doctoral student in anthropology at the UNC College of Arts and Sciences. “Our group hopes to continue exploring the specific factors and experiences that contribute to diabetes distress in this population, and this study has highlighted areas for potential next steps. This work also closely aligns with ongoing projects our research team is conducting, including a clinical trial, ChargeUp.”

The ChargeUp study is a virtual clinical initiative focused on reducing diabetes distress among adults with T1D, including older adults. Wisniewski said the findings of this study have helped the research team better understand what specific factors may be important to emphasize, explore or be more sensitive to when working with older adult participants in ChargeUp.

Learn more about ChargeUp from the North Carolina Translational and Clinical Sciences Institute.

Researchers on the study include Wisniewski; Kahkoska; biostatistics doctoral student Justin DeMonte, alumna Angelica Cristello Sarteau, PhD, and senior project manager in nutrition Angela Fruik, MPH, from the Gillings School; and Ruth S. Weinstock, MD, PhD, from SUNY Upstate Medical University.

https://sph.unc.edu/sph-news/new-study-highlights-stressors-of-living-with-type-1-diabetes-as-an-older-adult/ 

Diabetes nutrition myths debunked: the truth about carbs, fruit, and skipping meals

From intermountainhealthcare.org

Learn the truth about diabetes nutrition and get practical tips for balanced eating 

Diabetes is a condition that affects millions of people and families. More than 38 million Americans are living with diabetes right now, and about 9 million adults may not even know they have it.

Diabetes changes the way your body handles glucose, your cells' main energy source.

Normally, insulin helps move glucose from your blood into your cells. But when you have diabetes, your body doesn't make enough insulin, or your cells don't respond to it the way they should. Glucose stays in your bloodstream instead of moving into the cells that need it. Over time, high blood sugar (called hyperglycaemia) can affect your nerves and heart health.

Diabetes can feel complicated, so we worked with Kendal Bjella, a registered dietitian nutritionist with Intermountain Health, to help make things easier to understand. Here are a few myths she hears often and simple guidance that can help clear things up.

Myth #1: “If you have diabetes, you can’t eat carbohydrates anymore.”

Carbohydrates get a bad rap when it comes to blood sugar. But according to Kendal, the reality isn't so black and white.

“When we eat carbohydrates, our body digests those into sugars,” she says. “A lot of people think, ‘If my blood sugars are too high, I can’t eat those foods anymore.’ But it’s more about finding a balance with those foods and eating them consistently.”

We're talking about everyday staples – fruit, potatoes, corn, beans, bread, pasta, and certain dairy products. Your body needs these carbohydrates because they provide energy and help meals feel satisfying. The key is how you combine them on your plate.

Pairing carbs with protein helps stabilize blood sugar

“When you eat carbohydrates with protein,” Kendal says, “that helps slow down digestion and keeps blood sugars more stable.”

This can look like:

• Whole-grain toast with eggs
• Greek yogurt with berries
• Beans with cheese
• Rice with chicken or tofu
• Apple with peanut butter

Myth #2: “If you don’t eat, your blood sugar won’t rise.”

Skipping meals can feel like a quick fix, but it doesn’t align with how the body works. Going long stretches without food can actually make blood sugar swings more unpredictable.

“Your body’s going to regulate that blood sugar regardless of if you eat or not, but it becomes a little more not regulated if you’re not eating,” Kendal explains.

Eat every few hours to prevent blood sugar from swinging.

Regular eating helps keep energy stable throughout the day and supports steadier blood sugar. Kendal recommends eating something every 3–4 hours and not going more than five hours without having something.

You don’t need large meals. Simple snacks that include both protein and fibre work well:

• A piece of fruit with nuts
• Veggies and hummus
• Cheese and whole-grain crackers
• Cottage cheese with berries
• A small turkey or tuna sandwich

Myth #3: “If you have diabetes, eating fruit is bad for you.”

Fruit contains natural sugar, but that doesn’t mean it’s off-limits.

“Fruit also has fibre,” Kendal explains. “Fibre helps slow down the digestion of those sugars in the fruit. That’s why we still recommend eating fruit but limiting fruit juice.”

Whole fruit digests more slowly, which supports fullness and steadier blood sugar. Juice doesn’t offer the same benefits because it has no fibre.

Choose whole fruit over juice to get more fibre

Reach for apples, oranges, or berries more often, and save juice for times when you simply want a sweeter drink.

Two more strategies: use the plate method and eat high-fibre carbs

Intermountain Health’s registered dietitians recommend a few other straightforward habits to help manage diabetes.

Try using the plate method when you serve meals. It's a simple way to balance portions without measuring everything: fill half your plate with vegetables, a quarter with protein, and a quarter with carbohydrates. This visual approach makes it easier to get the right mix without overthinking it.

Another helpful habit is choosing high-fibre carbohydrates. Whole grains, beans, lentils, vegetables, and whole fruits help you feel full longer and reduce blood sugar spikes. The fibre in these foods slows down digestion, which means your blood sugar rises more gradually instead of spiking all at once.

https://intermountainhealthcare.org/blogs/article/diabetes-nutrition-myths-debunked-the-truth-about-carbs-fruit-and-skipping-meals