About 2.4 million Canadians have diabetes. If you have just been diagnosed or are looking after someone with diabetes, the facts can be overwhelming. Take this quiz to get some surprising facts about diabetes prevention and management.
True or False?
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Seeing a dietitian can help you manage diabetes.
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You can lower your risk of developing diabetes.
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If you have “prediabetes”, then you will develop diabetes.
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Fruit, bread and pasta are not allowed for people with diabetes.
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If you have diabetes, you can still eat sugar and sweet foods.
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Regular physical activity can help manage blood glucose levels in people with Type 2 diabetes.
1. Seeing a dietitian can help you manage diabetes
True. The Diabetes Canada says that people with diabetes should get counselling from a Registered Dietitian. In fact, nutrition counselling can help manage blood glucose levels over time, and can improve long-term outcomes. Visit Dietitians of Canada to find a Registered Dietitian in your area.
2. You can lower your risk of developing diabetes
True. You can lower your risk of diabetes by:
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Eating healthy
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Managing your weight (especially if you are overweight or obese)
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Increasing your physical activity
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Managing your high blood pressure
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Managing your cholesterol
To learn more about the risk factors for diabetes, read Are You at Risk? by the Canadian Diabetes Association.
3. If you have “prediabetes”, then you will develop diabetes
False. “Prediabetes” is when your blood glucose levels are high, but not high enough to be diagnosed as diabetes. You can help to prevent prediabetes from developing into Type 2 diabetes by:
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Eating healthy
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Being physically active for at least 150 minutes a week (about 30 minutes a day on five days of the week) and
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Losing 5-7% of your body weight (if you are overweight or obese)
By making these changes you may lower your risk of developing Type 2 diabetes by about 60-70%! For more information on prediabetes read Prediabetes – A Chance to Change the Future, by Diabetes Canada.
4. Fruit, bread and pasta are not allowed for people with diabetes
False. Fruit, bread, and pasta are all healthy foods that provide carbohydrate, energy, vitamins, minerals and fibre. People with diabetes should eat carbohydrate at every meal. The amount of carbohydrate to eat will be different from person to person. A Registered Dietitian can help you with a meal plan that will help manage your diabetes. Learn more about the different types of carbohydrates by reading Diabetes and Carbohydrates.
5. If you have diabetes, you can still eat sugar and sweet foods
True. It is okay to eat a small amount sugar and sweet foods if you have diabetes. As with any healthy eating plan, it is important to choose healthy foods most often, limit sugar intake and limit sweets to special occasions.
6. Regular physical activity can help manage blood glucose levels in people with Type 2 diabetes
True. Regular physical activity can help manage blood glucose levels, as well as your weight, cholesterol and blood pressure. If you have Type 2 diabetes, here are some activity tips:
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Before starting any exercise plan, always check with your doctor first.
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Try to be active for 150 minutes per week, or about 30 minutes five days of the week. Make sure to do resistance exercise (like lifting weights) and aerobic exercise (like walking, swimming or playing sports).
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Find activities that you enjoy.
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Start small. Try 10 minutes at a time. Slowly add more activity, as you feel ready.
For more information on physical activity and diabetes read Canada’s Physical Activity Guide to Healthy Active Living and Physical Activity and Diabetes.
Bottom line
There are many things to learn about diabetes! If you need help, Registered Dietitians are available. Visit Dietitians of Canada to find a Registered Dietitian in your area.
You may also be interested in:
Diabetes and Carbohydrates
Diabetes Menu Plan for Prevention and Management
What you need to know to prevent Type 2 diabetes
Last Update – August 15, 2018