Type 2 Diabetes: 7 Dangerous Myths (And What the Science Really Says)

Authored by: Dr Matthew Lee; BMSc, MBBS, MSc

Last reviewed: June 2025

What's in this PocDoc Article:

• Myth 1: If you are at risk of Type 2 diabetes, it's only a matter of time before you develop it
• Myth 2: Eating sugar directly causes type 2 diabetes 
• Myth 3: No one in my family has type 2 diabetes, which means I have little to no risk
• Myth 4: Only people who are overweight and obese will get diabetes 
• Myth 5: People living with diabetes can only eat special ‘diabetic’ food
• Myth 6: Type 2 Diabetes is not reversible
• Myth 7: If you take diabetes medication, you don't need to make lifestyle changes 

Type 2 Diabetes in the UK

The risk of developing type 2 diabetes has been a growing cause for concern in the UK. In 2024 alone, 3.6 million individuals have been identified as being at risk, representing an alarming increase of over half a million compared to 2023.

As a result, it is essential for individuals to have access to reliable information and resources that can help them understand and reduce their risk of getting the condition. Misinformation can delay diagnosis, increase complications, and prevent people from taking the right steps at the right time.

PocDoc aims to explore these popular misconceptions about type 2 diabetes using an evidence-based approach.

Here are 7 common type 2 diabetes myths and the truth behind them:

Myth 1: If you are at risk of Type 2 diabetes, it's only a matter of time before you develop it

Fact: False. Being at risk doesn’t mean it’s inevitable; in many cases, Type 2 diabetes can be prevented. And in fact, lifestyle modification can even reverse type 2 diabetes if you have a diagnosis!

Prediabetes is a warning sign, not a guarantee. It means that you are at a higher risk of developing type 2 diabetes, but it doesn’t mean that you will definitely develop type 2 diabetes in the future.

Studies have shown that more than 90% of type 2 diabetes cases could have been prevented through following a well-balanced diet, having a lower BMI, increasing physical activity to at least 30 minutes a day, as well as avoiding smoking, and limiting alcohol intake.

Monitoring your blood glucose levels using HbA1c tests, such as the PocDoc Diabetes Health Check, helps to assess the risk of developing type 2 diabetes. To learn more about understanding your HbA1c results, read PocDoc’s Guide to Blood Glucose Levels.

Myth 2: Eating sugar directly causes type 2 diabetes

Fact: Not exactly. Eating sugar alone does not cause diabetes, but diets high in added sugars can significantly increase your risk of developing type 2 diabetes.

While consuming sugar is not directly responsible for type 2 diabetes, diets high in added sugar, such as sugary beverages, snacks, and processed foods, are linked to weight gain and increased insulin resistance, which are key risk factors for type 2 diabetes.

Excess added sugar intake generally means that your diet will be high in calories. Added sugars contribute extra calories with little nutritional value and ideally should not make up more than 5% of the daily calorie intake. However, in the UK, individuals consume on average 9% and 12.5% of their daily calories from added sugars, nearly double the NHS guidelines of no more than 5%.

The excess weight gained from added sugars in the diet increases the chances of developing type 2 diabetes. This weight gain and other metabolic factors can also lead to insulin resistance, a condition in which your body requires a higher dose of insulin because it has become less sensitive to it. This is called insulin resistance and also increases the risk of developing type 2 diabetes.

To mitigate this risk, stick to the NHS-recommended guidelines for consuming added sugar. 

Image taken from the British Nutrition Foundation

• Adults should have no more than 30g of free sugars a day (roughly equivalent to 7 sugar cubes).
• Children aged 7 to 10 should have no more than 24g of free sugars a day (6 sugar cubes).
• Children aged 4 to 6 should have no more than 19g of free sugars a day (5 sugar cubes).

Individuals can also engage in various lifestyle changes that reduce their risk of obesity and type 2 diabetes, such as increasing physical activity and maintaining a healthy weight.

To learn more about lowering your type 2 diabetes risk, read PocDoc’s Introduction to Diabetes blog.

Myth 3: No one in my family has type 2 diabetes, which means I have little to no risk

Fact: False. Genetics are not the sole cause of type 2 diabetes. Lifestyle factors can also influence your risk.

While individuals with a parent or sibling with type 2 diabetes are indeed 2-6 times more likely to develop type 2 diabetes, regardless of family history of the disease, everyone should prioritise healthy lifestyle changes that will help them to lower their risk of developing type 2 diabetes.

In fact, research shows that more than 90% of type 2 diabetes cases could have been prevented through following a well-balanced diet, having a lower BMI, increasing physical activity to at least 30 minutes a day, as well as avoiding smoking, and limiting alcohol intake.

This means that even without a genetic predisposition, your daily habits significantly influence your long-term risk.

Myth 4: Only people who are overweight and obese will get diabetes

Fact: False. While excess weight increases risk, type 2 diabetes can affect people of any body size, including those with a healthy BMI.

It is true that most people with type 2 diabetes are overweight or living with obesity. Research shows that an estimated 85% with type 2 diabetes are either overweight or obese. However, weight alone does not determine your risk. Individuals with a body mass index (BMI) within the recommended range can also develop diabetes, as other risk factors contribute to the condition.

Based on NHS guidelines:

• If your BMI score is 18.5 to 24.9, you're in the healthy weight range.
• If your BMI score is 25 to 29.9, you're in the overweight range.
• If your BMI score is 30 to 39.9, you're in the obese range.

In fact, data shows that as many as 8% of individuals with prediabetes in the UK are not overweight or obese, and in some South and East Asian populations, up to 60–80% of people diagnosed with type 2 diabetes are not obese.

This highlights that the risk of type 2 diabetes is not only about weight. There are other factors that influence type 2 diabetes risk, which include:

• Having a family history of diabetes
• Low physical activity
• Certain Ethnicities

To learn more about factors that increase your risk of type 2 diabetes, read more on our PocDoc’s Introduction to Diabetes blog.

Myth 5: People living with diabetes can only eat special ‘diabetic’ food

Fact: There is no such thing as a diabetic diet. People with diabetes can eat a wide variety of foods, including sugar, in moderation.

Living with type 2 diabetes does not mean you need to eliminate sugar or only consume specially labelled “diabetic” foods. What matters more is portion control, overall balance, and nutritional quality.

According to NHS guidance, people living with type 2 diabetes can still consume the following in moderation, along with a well-balanced diet:

• Sweets such as chocolate, cake, and processed snacks: The NHS recommends that adults should have no more than 30g of added sugar each day. 
• Fruits with naturally occurring sugar: Individuals with diabetes are recommended to consume their daily portion of fruits. A portion of fresh fruit is 80g, while a portion of dried fruit is 30g.
• Fruit juice should be reduced to one small glass per day (150 ml).
• Alcohol intake: The recommended alcohol intake is 14 units per week, spaced out over at least three days.

While there are no completely off-limits foods, managing blood glucose levels is easier when meals are built around whole, unprocessed ingredients.

These include:

1) Eating healthy sources of carbohydrates such as whole oats, brown rice, fruit, vegetables, chickpeas and lentils.

2) Eating healthier fats such as oily fish (salmon, mackerel, sardines), nuts (almonds, cashew, walnuts), seeds (sunflower, sesame and flaxseed) and avocados.

3) Limit added sugar intake by swapping out sugary drinks or energy drinks with water or tea.

4) Swap out snacks such as chips and biscuits with healthier alternatives such as yoghurts, unsalted nuts, seeds, fruits and vegetables.

Myth 6: Type 2 Diabetes is not reversible

Fact: False. Type 2 diabetes can go into remission with sustained lifestyle changes and proper management.

Type 2 diabetes remission means that blood glucose levels return to below the diabetes range (an HbA1c under 48 mmol/mol or 6.5%) for at least three months, without the need for glucose-lowering medication. This indicates that the condition is well managed, and your risk of developing long-term diabetes complications is low.

Type 2 diabetes remission is now a recognised and achievable goal for many people who benefit from:

• Reduced or no need for diabetes medication
• Lower risk of heart disease, stroke, and kidney complications
• Lower chance of eye disease and limb amputation

To help achieve remission, your healthcare provider will usually prescribe and suggest management methods.

These may include:

• Managing blood glucose levels and weight 
• Lose weight if you are obese or overweight
• Stop smoking and limit alcohol
• Maintaining healthy lifestyle habits such as eating a balanced diet and exercising.
• Regularly monitoring your blood glucose levels through diabetes health checks

To learn more about type 2 diabetes, read our blog on the Introduction to Diabetes, and to learn more about understanding HbA1c levels, read our blog on PocDoc’s Guide to Blood Glucose Levels.

Myth 7: If you take diabetes medication, you don't need to make lifestyle changes

Fact: False. Medication can help manage blood glucose, but lifestyle changes are critical for long-term control.

Diabetes management is most effective when medication is combined with lifestyle changes. Diet, physical activity, and weight management not only improve how your body responds to insulin but can also reduce your need for medication over time.

Why lifestyle still matters:

• Diet: Eating a wide range of foods, including fruit, vegetables and starchy foods, while keeping sugar and salt to a minimum, will reduce the risk of type 2 diabetes. Studies have shown that individuals who consistently ate more fruit and vegetables had half the risk of developing type 2 diabetes than those who ate less.

• Physical Activity: Studies show that “exercise helps to improve blood glucose control in people with type 2 diabetes” and also leads to a reduced need for glucose medications. In addition, studies have shown that regular exercise enhances glycaemic control with high-intensity interval training resulting in the most significant reduction in HbA1c.

• Weight Loss: People living with obesity are seven times more likely to develop type 2 diabetes than those at a healthy weight. Those who are overweight face three times the risk. But, studies have shown that individuals who have lost 5-10% of their body mass show significant improvement in their blood glucose levels. Losing weight can help lower the risk of type 2 diabetes and prevent insulin resistance.

While medication plays an important role, it doesn’t replace the benefits of lifestyle changes. In fact, those who make sustained lifestyle changes often experience better blood sugar stability, fewer complications, and, in some cases, the opportunity to reduce or stop medication under medical supervision.

To learn more about reducing type 2 diabetes risk, read our blog on Introduction to Diabetes.

Screening for type 2 diabetes risk is vital, especially as the number of people at risk continues to grow. By tackling these myths and focusing on prevention, everyone can take steps to lower their risk and improve their long-term health.