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If your physician tells you that you have an elevated blood sugar level, or that you have borderline diabetes, please do not ignore it. This is the best time to take action and prevent diabetes. Through diet and exercise, you can delay or stop diabetes. Once diagnosed, diabetes is hard to reverse. Diabetes increases the risk of heart and vascular diseases, stroke, and kidney diseases.
| Common misconceptions of diabetes | The truth regarding diabetes |
|---|---|
| Asians tend to have a lower weight and are at a lower risk for diabetes | Despite weighing less, Asians are at a higher risk for diabetes as a result of both genetic and environment factors. Every one in five Asians have diabetes. More than half of Asian diabetics are undiagnosed; higher than any other ethnicity. |
| Only those who eat sweets are at risk for diabetes. I don’t eat sweets and therefore am at a lower risk for diabetes. | Diabetes isn’t associated with eating sweets but with obesity and overweight. According to the American Diabetes Association (ADA), Asians with a BMI greater than 23 are considered overweight and is associated with a higher risk of diabetes. The best indicator for Asians is the waist circumference because Asians often accumulate fat in this area. Asian women with a circumference greater than 80 cm (31.5 inches) and men greater than 90 cm (35.5 inches) are at a greater risk of diabetes. |
| I do not have a family history of diabetes and therefore do not have to worry about getting diabetes. | Unlike the past, today’s lifestyle is filled with overeating and exercising too little. Obesity or overeating with too little exercise are all risks for diabetes. Exercising for more than 150 minutes in a week (5-7 times a week, 20-30 minutes each), can effectively prevent diabetes. Diabetes is always associated with its symptoms including increased thirst, increased urine, increased appetite, and decreased weight. Early onset diabetes is often without symptoms and can only be diagnosed through blood tests. Those who have symptoms are often those who already have severe diabetes. |
| Diabetes is always associated with its symptoms including increased thirst, increased urine, increased appetite, and decreased weight. | Early onset diabetes is often without symptoms and can only be diagnosed through blood tests. Those who have symptoms are often those who already have severe diabetes. |
| Pre-diabetes means only mildly elevated blood sugars and isn’t something to worry about. | Pre-diabetes means that the blood sugar is abnormal but not to the point of diabetes. If no dietary or exercise changes are made, fifteen to thirty percent of those with prediabetes will develop diabetes within five years. Even during prediabetes, elevated blood sugars can cause microvascular damage and cause retina disease, atherosclerosis and kidney problems. |
| Diabetes is not preventable. | The best way to prevent diabetes is to eat a balanced diet, exercise regularly, and maintain a normal weight. This is especially applicable in the pre-diabetes period. Dietary modification and exercise can often improve abnormal carbohydrate metabolism and have blood sugars return to normal at this stage. Obese individuals can improve their blood sugar, blood pressure, and cholesterol by losing 5-7% of their weight; effectively reducing the chance of developing diabetes. |
| Diabetics cannot eat sugar, rice, and noodles. | Diabetics can still consume sugar, rice, and noodles but should eat it in moderation. Both sugar and rice are refined carbohydrates which lead to a rapid increase in blood sugar and should therefore be consumed in moderation. Instead, one should choose a primarily high fiber and whole grain diet. Ask your nutritionist to understand how to adjust your diet and find a suitable dietary plan for you. |
