You’re young, eat relatively well, and even get out to the gym on occasion. I’m willing to bet that you don’t even think about diabetes. While ignorance is bliss, prevention and early detection are key to alleviating major complications down the road.

We chatted with Randi Gill at the Canadian Diabetes Association about common diabetes myths; it’s important to separate fact from fiction—your health could depend on it.

Myth #1: Diabetes is the fault of the person who has it, because of bad lifestyle choices or too much sugar.

Fact: Diabetes is perceived as a lifestyle-related disease, because obesity and sedentary lifestyles are contributing factors; however, the causes are more complex. Type 2 diabetes is rooted in genetics, the environment and individual behaviour choices. It runs in families and most individuals diagnosed with type 2 diabetes have at least one relative with it. It is also more prevalent in certain population groups, most notably Aboriginal Peoples.

For some who carry a potent genetic risk for diabetes, no amount of physical fitness or healthy eating will protect them from developing the disease.

A second contributor to the diabetes epidemic is the environment in which we live—factors such as the walkability of neighbourhoods along with access to nutritious food and local health facilities and services.

For people at risk of diabetes, behaviour choices that promote obesity increase that risk. Improving diet and physical activity levels has been shown to reduce the risk by nearly sixty per cent; however, over-emphasizing weight reduction leads to unbalanced messaging around the causes of the disease, such as simply saying it is a result of eating too much sugar. To blame individual behaviour choices is a disservice to those with the disease by creating stigma.

Myth #2: You should eat more protein than carbohydrates.

Fact: This myth is based on the fact that carb-rich foods contribute to a rise in blood sugar. In reality, substituting carbs with protein sources like meat, eggs and milk can lead to an imbalanced diet and weight gain. Follow Eating Well with Canada’s Food Guide to ensure you choose enough foods from all four food groups.

Myth #3: People with diabetes can’t eat white-coloured food.

Fact: White-coloured foods almost always have a healthier alternative, think whole-grain rice or bread, but an occasional indulgence isn’t forbidden. As with most foods, the trick is moderation and portion control. Of course brightly coloured fruits and vegetables should be a part of everyone’s daily routine. Consult with your health team for advice. You might be surprised at what you can and cannot eat.

Myth #4: People with diabetes can’t eat their favourite foods.

Fact: This is almost always untrue, but living with diabetes does mean being careful about your food choices. Choose smaller portions, and if you’re eating sweets, try substituting added sugar with artificial sweeteners. A little research into what you’re eating and portion control will allow you to enjoy most of your favourite treats, regardless of diabetes.

Myth #5: Having diabetes means you’re doomed.

Fact: Far from it! Diabetes is a disease and has to be treated seriously. Scheduled check-ups with your health-care team, watching your diet and medication, regular physical activity and a positive outlook help you lead a long and happy life. In most cases, diabetes can be controlled, as long as you’re committed to staying healthy.

Myth #6: People with diabetes can’t drink alcohol.

Fact: Most people with diabetes can, but in moderation. One rule of thumb is to always stick to beer, dry wines or straight liquor, and steer clear of sugary mixed drinks and cocktails. Alcohol is loaded with empty calories, and can cause unwanted weight gain. The Canadian Diabetes Association (CDA) recommends limiting alcohol to no more than ten drinks a week for women, and twelve to fifteen for men.

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Q: I’m young. Should I be worried about getting diabetes?

A: You may be at risk even if you don’t fit the stereotypical model of someone with type 2 diabetes. You cannot prevent type 1 diabetes; however, the CDA believes there are things we can to do to reduce type 2 diabetes rates, including prevention activities that focus on healthy eating, physical activity and stress reduction. Early risk detection can help people change habits to prevent the onset of type 2 diabetes and reduce downstream complications. Knowing the risk factors is key to prevention and early detection. If you are over the age of 40, the CDA recommends you get checked every three years, and more frequently if you have any of these risk factors. You:

· Have a parent or sibling with diabetes
· Are a member of an ethnic group at high risk for type 2 diabetes (African, Hispanic, Asian, South Asian and Aboriginal)
· Are overweight
· Have high blood pressure or high cholesterol
· Have been diagnosed with prediabetes

If you are at risk for type 2 diabetes, you need to talk to your doctor and get tested. You can visit DiabetesTest.ca to take a short two-minute online CANRISK test and learn your risk level for developing type 2 diabetes. Learn everything you can; knowledge is the key to managing diabetes. Visit diabetes.ca or call 1-800-BANTING (226-8464) with your questions.

Wanna start your journey to better health right now? CDA launched a 21-day challenge this month to help people make a positive and lasting change in their life. It requires making one small change each day – anything from taking the stairs instead of the elevator to going to bed on time. Get started here.