When my uncle was diagnosed with diabetes, my mom and other relatives started giving him advice on what to eat and what to avoid. Most of the suggestions sounded convincing until I decided to dig a little deeper.

Here are 5 myths I heard and what I found after diving into the science behind them.

Myth 1 : Stopping rice and roti will cure diabetes

What's the myth : Rice and roti raise sugar levels. If you stop eating them, your sugar will automatically come under control or even disappear.

Carbohydrates are essential for the body. It’s the type and portion of carbs that matter, not the carb itself. Complete removal of carbs can cause fatigue, nutrient deficiency, and cravings.

Your sugar will rise if you eat 4 rotis at once with only potato sabzi. But if you eat 1–2 rotis with vegetables, dal, or curd, it keeps you full and gives energy without harming your sugar.

Whole grains help provide fibre, which controls post-meal sugar spikes.

Myth 2 : Eating stale (basi) roti in the morning controls sugar

What's the myth : Keep yesterday’s roti. Soak it in water or milk and give it to the diabetic. It’s very healthy.

There’s no scientific proof that basi roti controls diabetes.

In warm Indian kitchens, food left overnight can grow bacteria or fungus, especially if not stored properly.

Eating freshly cooked meals with whole ingredients is always safer and better for blood sugar control. Eating freshly cooked meals with whole ingredients is always safer and better for blood sugar control.

Myth 3 : Diabetics should only eat sugar-free or diet biscuits

What's the myth : Diet biscuits don’t have sugar, so they’re safe. You can eat them every day.

Most diet biscuits are packed with refined flour (maida), unhealthy oils, and artificial sweeteners. Some even sneak in sugars under names like fructose, maltodextrin, or corn syrup.

Many sugar-free products use artificial sweeteners (like aspartame or sucralose), which can affect gut health and insulin response in some people. Processed biscuits, even if sugar-free, can still spike blood sugar. They’re low in nutrition and don’t satisfy hunger.If you’re hungry between meals, homemade roasted chana, sprouts, or nuts are far better than any sugar-free packet snack.

Myth 4 : Drinking karela (bitter gourd) juice daily can reverse diabetes

What's the myth : Drink bitter karela juice every morning, and you’ll never need insulin or medicines again.

Karela (bitter gourd) contains polypeptide-p, a plant insulin-like compound. It also has charantin, which may help in lowering blood sugar. But these effects are mild and cannot reverse diabetes.

• Depending only on karela juice and skipping medicines can be dangerous.
• It's a supportive remedy, not a cure.

Also, too much karela juice can even cause hypoglycemia (low sugar), especially if taken alongside medicines.

Ayurveda also supports karela as a helper, not a complete solution.

Myth 5 : Oats and cornflakes are healthy for all diabetics

What's the myth : Oats and cornflakes are healthy and contain low sugar. Diabetics should eat them for breakfast.

Not all oats are created equal:

• Steel-cut or rolled oats = Good for diabetics.
• Instant oats or flavoured oats = High in sugar, processed, high GI.

Cornflakes, especially commercial ones, are high GI (glycemic index 81–93), and most of them have added sugar. They can spike blood sugar quickly.

Conclusion

Honestly, I’m not against traditional ideas. But blindly following food myths without knowing facts can be dangerous, especially when it comes to health.

People with diabetes don’t need extreme food restrictions, they need balanced, culturally relevant meals, portion control, and smart swaps. No need to fear rice, rotis, or even fruits. Just understand your plate better.