If you were recently diagnosed with type 2 diabetes, or even if you have had diabetes for a long time, you may be confused about how to eat to manage your blood glucose levels. It seems that everyone has an opinion, and many of these opinions contradict each other.

So what are you to believe? And what truly works at helping you maintain your glucose levels in a healthy range?

Let's take a look at some of the biggest diabetes diet myths, why they don't work, and what actually will.

Myth No. 1: If You Have Diabetes, You Must Avoid All Sugar

The Truth: Excess sugar good for anyone's diet, regardless of whether they have diabetes or not. However, just because you have diabetes, not all sugar and sweets are off limits. All carbohydrates, including simple sugars as well as complex carbohydrates, are broken down into glucose during digestion. This glucose is then used as energy in your cells. Because all forms of carbohydrates break down into glucose and therefore raise your glucose levels, you need to monitor your total carbohydrate intake, especially at one sitting, for optimal glucose management.

Although you must be careful not to overeat carbohydrates at one sitting, you can still indulge in a few sweet treats at times. Complex carbohydrates such as whole grains, whole fruits and vegetables, and low-fat milk are the best choices for everyone, due to their rich nutrient and fiber content. But you can enjoy a food containing simple sugars, such as a cookie, in moderation without spiking your glucose levels, as long as you keep the portion under control. Keep in mind, however, that when it comes to simple sugars, moderation is key for everyone, not just people with diabetes.

Myth No. 2: Any White Food Is Bad

The Truth: When you think of white foods, what comes to mind? White flour, white sugar, white bread? What about white potatoes, cauliflower, and onions? Are all of these white foods bad for glucose levels? Definitely not! Sure, some white foods are highly processed, such as enriched flour and sugar. But just because a food is white in appearance doesn't mean it will be rapidly converted into glucose in the body and therefore spike your levels. In fact, white vegetables such as cauliflower and onions are excellent for blood glucose control as they are very low in calories and high in fiber, and provide few carbohydrates.

White potatoes get a bad rap as well. It is true that sweet potatoes are digested more slowly and prompt a smaller elevation in glucose levels after eating, but that doesn't mean you need to avoid white potatoes if you have diabetes. In moderation, and as part of a balanced meal - with vegetables, lean proteins, and healthy fats - you can enjoy white potatoes as your starch and still maintain healthy glucose levels.

Myth No. 3: The Only Way to Lower Glucose Levels and Weight Is to Follow a Low- or No-Carb Diet

The Truth: If you are newly diagnosed with diabetes, you may feel as though everyone around you is telling you to steer clear of all sources of carbohydrates. Since carbohydrates are found in everything from fruit to bread to milk and even vegetables, you may feel as though there's nothing left to eat. But the good news is that you can still eat carbohydrates. Managing diabetes is about keeping your glucose levels in a healthy range. Too-high glucose levels can damage your body, but too-low levels can be dangerous as well. Eating carbohydrates as part of a well-balanced diet will help you keep your levels within a healthy range.

Instead of avoiding carbohydrates, focus instead on choosing the healthiest types. Select whole vegetables and fruits, whole-grain bread, and low-fat dairy for a diet rich in nutrients and fiber. Space your carbohydrate intake out throughout the day by balancing your plate with carbs, lean protein, and healthy fat at each meal. A balanced diet will not only help you achieve optimal glucose levels, it will also improve your overall health.

Myth No. 4: Sugar-Free Foods Won't Impact Blood-Sugar Levels

The Truth: Sugar-free foods do not necessarily equal carbohydrate-free foods. Many foods marketed as sugar-free have replaced sugar with sugar alcohols. Sugar alcohols provide fewer calories and make less of an impact on glucose levels than regular sugar, but they can still elevate glucose levels if you consume them in large amounts. In addition, bread-based sugar-free foods, such as sugar-free desserts, are typically rich in carbohydrates from sources such as flour and grains. It's essential to read labels carefully on sugar-free foods. Look at the total grams of carbohydrates and not just grams of sugar. If you focus only on the marketing claims, such as "sugar-free," you may struggle to lower your glucose levels without knowing why.

As you can see, there are many diet myths surrounding diabetes. But managing your glucose levels doesn't have to be complicated. A balanced diet rich in whole foods and limited in processed foods and simple sugars - the same diet that we should all follow, regardless of whether we have diabetes or not! - can help you keep your glucose levels in a healthy range.

Erin Palinski-Wade, RD, CDE, LDN, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS Early Show, The Doctors, and the Chicago Tribune. She serves as a media spokesperson, nutrition consultant, and speaker. Erin is the author of multiple publications including Belly Fat Diet For Dummies and 2-Day Diabetes Diet, and co-author of Flat Belly Cookbook For Dummies. She specializes in the areas of diabetes, adult and child weight management, sports nutrition, and cardiovascular disease. Follow her on Twitter and Facebook.

Davenport, Iowa (December 10, 2014) - The Scott County Sheriff's Office has taken a pledge to keep tobacco, alternative nicotine and vapor products out of the hands of Scott County youth.

Known as I-PLEDGE, the program is a partnership with the Iowa Alcoholic Beverages Division (ABD) to educate local retailers and to enforce Iowa's tobacco, alternative nicotine and vapor product laws. Due to a change in Iowa law, alternative nicotine and vapor products are now considered age-restricted products and will be part of the I-PLEDGE program's compliance initiatives this year. Since the program's inception in 2000, the statewide tobacco compliance rate has grown to 93%. By participating in the program, the Sheriff's Office has committed to do its part to increase the compliance rate even more this year.

I-PLEDGE places emphasis on retailer training. Clerks who successfully complete an online training course and then pass an exam will become I-PLEDGE certified. This allows a retail establishment to use an affirm­ative defense against a civil penalty if the certified clerk makes an illegal sale. Although not required to retake the training if currently certified, ABD encourages clerks to repeat the training after October 3rd, in order to familiarize themselves with the newly age-restricted products.

"I-PLEDGE's retailer training is a great way for clerks to prepare themselves to refuse illegal tobacco, alternative nicotine and vapor product sales," Sheriff Dennis Conard said. "The training also assists retailers to ensure they maintain a compliant and responsible establishment."

Deputies will also be conducting compliance checks on local establishments as part of the I-PLEDGE program. Underage customers, under the supervision of law enforcement officials, will enter establishments and attempt to buy tobacco, alternative nicotine and vapor products. Clerks who make the illegal sale will be cited on the spot.

Criminal penalties for selling tobacco, alternative nicotine and vapor products to a minor include a $100 fine for a first offense, a $250 fine for a second offense and a $500 fine for third and subsequent offenses. However, handing out citations is not the intent of the I-PLEDGE program.

"By partnering with the Iowa Alcoholic Beverages Division, we hope to educate clerks and maintain a com­pliant retail environment in our community," Sheriff Conard said. "Moreover, we pledge to help keep tobacco, alternative nicotine and vapor products out of the hands of Iowa's youth."

To take the I-PLEDGE training or search certification records go to www.iowaabd.com.

Every New Year inspires a wave of self-improvement, which for many people includes improving their overall health.

Unfortunately, a recent study from the University of Scranton's Journal of Clinical Phycology says only 8 percent of those who make a New Year's resolution see their goals come to fruition.

Regardless of the specific goal, people establishing resolutions to improve their health need to start with a foundation. A nutritional foundation is required for anyone who is setting out to improve his or her 'health'," says Dr. John Young, M.D., a physician specializing in the treatment of chronic illnesses through biochemical, physiological and nutraceutical technologies, and the author of "Beyond Treatment: Discover how to build a cellular foundation to achieve optimal health," (www.YoungHealth.com).

"Many of us want to lose weight, gain muscle and improve our cardiovascular endurance, but those goals cannot be accomplished without addressing the body's fundamental needs. A healthy body begins with a healthy cellular foundation, and a healthy cellular foundation begins with what we're putting in our bodies."

A protein shake is a common way some people like to supplement their health plans, but Dr. Young says those health drinks are usually missing one or more essential components. He lists them and explains why they're so important.

1.  Whey protein: Can be a great option for protein supplementation assuming it's of the highest possible quality. Look for protein powder that is cold processed (non-denatured), meaning it's never heated to temperatures above 130 degrees. Also makes sure it's made with milk from cows that haven't been pumped full of hormones and that have been grazed on pesticide-free, chemical-free, natural grass pastures. Make sure the protein is completely free of chemicals, artificial flavors and artificial sweeteners.

2.  Omega oils: Because of their molecular makeup, Flax Seed oil and Cod Liver oil are two of the most important oils you can consume. They supply a number of important nutrients for nearly all systems of the body, including the heart and immune system as well as the brain. In order for these oils to be effectively incorporated by the body, they need to be "hidden", or emulsified into a protein so they aren't destroyed during the digestive processes. This is a huge key that most people completely miss.

3.  pH stabilization: pH is a measurement of the acidity or alkalinity in your body and ranges from zero on the acidity end to 14 on the alkaline end. Evidence suggests that a healthy balance in pH increases strength in muscle and bone, improves brain function and decreases the risk of chronic disease. Because our diets are so acidic these days, I use a pH balancing formula in my practice to help keep my patients in the stable pH range.

Along with the three pillars of Dr. Young's approach to healthy protein shakes, he recommends appropriate amounts of fruits and vegetables and an overall balanced diet.

About Dr. John Young, M.D.

Dr. John Young is a medical doctor with more than 15 years' experience working in emergency rooms and pediatric burn units. He's the Medical Director of Young Foundational Health Center, specializing in treating patients with chronic diseases such as diabetes by addressing the physiological issues. He's also the Medical Director of Young Health Products, a company that produces nutritional products developed by incorporating the latest biochemical, physiological and Nobel Prize-winning protocols. Dr. Young is the author of "Beyond Treatment." He answers questions via a call-in conference call every Tuesday at 8:30 p.m. Eastern time by calling 760-569-7676 and using access code 772967

1. Do you have special training in diabetes? If not, can you refer me to a specialist?
2. How many patients with type 2 diabetes do you see?
3. What tests will you do at regular office visits? How often do I have to have the tests, and what will they tell you?
4. Is there anything I need to do in advance of the tests? For example, do I need to fast if I'm going to have a blood-sugar test?
5. Can you refer me to a diabetes educator or a registered dietitian?
6. I have a family history of heart attack and/or stroke. Will my diabetes put me at greater risk for those problems?
7. How can I tell if my blood sugar is too high or too low? What should I do about either high or low blood sugar?
8. Will I have to test my own blood sugar at home every day?
9. What are the best treatments for type 2 diabetes?
10. Will I need to take pills or inject insulin? Will I ever be able to stop using them once I start?
11. What are the risks of not treating type 2 diabetes?
12. How will type 2 diabetes affect me over the long term?
13. What should I do if my symptoms worsen or if I experience new symptoms?
14. Is it possible for type 2 diabetes to go away on its own?
15. Are my kids at greater risk for developing type 2 diabetes since I have it?