Managing Food Cravings When You Have Diabetes: Simple Tips That Work
Cravings, this is how to manage them...
If you have diabetes, you know that food cravings can feel overwhelming. One minute you're fine, and the next minute you're desperate for something sweet or carb-heavy. You're not alone, and you're not weak. These cravings happen for real reasons, and there are simple ways to handle them.
Why Do Diabetics Get Such Strong Cravings?
When you have diabetes, your body doesn't handle sugar the way it should. Check this link. This creates a rollercoaster effect with your blood sugar - it goes up, then crashes down, then your brain panics and screams "I need food NOW!"
Think of it like this: your body is like a car that's not getting steady fuel. When the gas tank suddenly feels empty, you'll pull over at the first gas station you see, even if it's expensive or not the best choice. That's what happens when your blood sugar drops - your body wants the fastest energy it can find, which is usually something easy and sugary.
Some diabetes medications can also make you hungrier than usual. Plus, dealing with diabetes every day can be stressful, and many of us turn to food when we're stressed or upset. It's completely normal. Let’s get to some ways to control these cravings.
Simple Ways to Beat the Cravings
The best way to stop cravings is to prevent your blood sugar from going on that rollercoaster ride in the first place. Here's how to do it:
Smaller more frequent meals can help keep your energy levels steady and reduce your hunger.
Use sugar substitutes: Low-calorie artificial sweeteners such as aspartame, saccharin, neotame or Sucralose can be used as a substitute for sugar as long as you consume them in moderation. You can also use sugar alcohols and natural sweeteners such as stevia.
Eat dark chocolate: Dark chocolate is rich in flavonoids, which can help improve your insulin response and maintain blood sugar levels.
Add protein to everything. Protein is like a steady friend - it keeps you full longer and stops blood sugar spikes. Add eggs to breakfast, put some chicken on your salad, or grab a handful of nuts as a snack. Even a piece of cheese can help.
When I eat carbs only like toast my blood sugar drops within a couple of hours, and I become hypoglycemic. Be careful.
Don't forget to drink water. Sometimes when we think we're hungry, we're actually thirsty. Before you reach for a snack, sip a glass of water and wait 10 minutes. You might be surprised how often the craving goes away.
What to Do When Cravings Hit
Even with the best planning, cravings will still happen. Here's what to do:
Stop and wait. When you feel a craving coming on, don't rush to the kitchen. Take a deep breath, drink some water, and wait 10 minutes. Often, the desperate feeling will calm down, and you can make a better choice.
For me cravings come in waves and passes if I wait.
When I quit smoking many years ago the craving for a cigarette came in gigantic waves very often. Over the following days the cravings for a cigarette diminished and were not as frequent. I suffered through them.
Eventually I no longer craved cigarettes, and could do without them. I think the same goes with food cravings. I work on keeping my blood sugar stable and respect the wait-and-see rule for my cravings; I manage until they are gone.
Furthermore, another thought is I never smoked in the car so I took a road trip to help me stop smoking. Eating is different, however, there may be someplace you don’t eat. I only eat when I am stationary. I don’t eat in bed or when I am busy. Use this tip to support your cravings and hang tight until the craving passes.
Keep good snacks handy. Have easy options ready at home, at work, and in your car. Things like nuts, string cheese, hard-boiled eggs, or apple slices with peanut butter work great. When you're prepared, you won't grab whatever's closest (which is usually not diabetes-friendly).
If you're really craving something sweet, try having a small piece of dark chocolate or some berries. These won't spike your blood sugar as much as candy or cookies, but they'll satisfy that sweet tooth.
Making It Work Every Day
Plan your meals ahead of time. You don't need to be fancy - just think about what you'll eat tomorrow. When you have a plan, you're less likely to panic-eat whatever you can find.
Keep a simple food diary. Write down what you eat and how you feel. After a week or two, you might notice patterns. Maybe you always crave sweets after lunch, or you get hungry when you're stressed. Once you know your patterns, you can prepare for them.
Talk to your doctor. If your cravings are really bad or if you're always hungry, talk to your healthcare team. Sometimes adjusting your medications or meal timing can make a huge difference.
Remember: You're Learning, Not Failing
Managing diabetes and food cravings is like learning to ride a bike - you're going to wobble at first, and that's okay. Every time you successfully handle a craving in a healthy way, you're building a good habit.
Don't aim for perfection. Aim for progress. If you have a bad day and eat something you shouldn't have, tomorrow is a fresh start. The goal is to have more good days than bad days, and to feel in control of your choices instead of feeling controlled by your cravings.
Your diabetes doesn't define you, and having cravings doesn't make you weak. With some simple strategies and a little patience with yourself, you can learn to manage these feelings and keep your blood sugar stable. You've got this!
Resources:
Make a note of my blog: Master Your A1C
Look for my new book in the fall, “ABC’s of Diabetes Care” however the title may change.