Healthy Living & Eating with Diabetes

Cravings for junk food can be a major obstacle to maintaining a healthy diet and managing diabetes. But there are several scientifically supported strategies that can help you overcome these cravings and develop healthier eating habits.

Understand the underlying causes
The first step to overcoming cravings is to understand what's causing them. Are you craving junk food when you're stressed, bored, or tired? Once you know the triggers, you can start to develop strategies to deal with them.

Balance blood sugar levels
Eating regular meals and snacks that are balanced in protein, fiber, and healthy fats can help to keep your blood sugar levels stable, which can help to reduce cravings. This is especially important for people with diabetes, as high blood sugar levels can lead to cravings.

Prioritize protein, fiber, and healthy fats
Protein, fiber, and healthy fats all have a significant impact on satiety, which means they can help you feel full and satisfied. This can help to reduce cravings for unhealthy foods. Some good sources of protein for people with diabetes include lean meat, poultry, fish, eggs, beans, and lentils. Good sources of fiber include fruits, vegetables, whole grains, and nuts. Healthy fats include avocados, nuts, and seeds.

Stay hydrated
Dehydration can sometimes be mistaken for hunger or cravings. Make sure to drink plenty of water throughout the day to stay hydrated. This is especially important for people with diabetes, as dehydration can lead to high blood sugar levels.

Plan your meals and snacks
Planning your meals and snacks in advance can help you make healthier choices and avoid impulsive snacking on junk food. Stock your pantry and fridge with healthy options so you have something to grab when you're hungry. This will help you avoid reaching for unhealthy foods when you're feeling peckish.

Practice mindful eating
Mindful eating is the practice of paying attention to your food and your body's response to it. When you eat mindfully, you're more likely to notice when you're full and less likely to overeat. This is an important skill for people with diabetes, as it can help you manage your blood sugar levels.

Manage stress levels
Stress can lead to emotional eating and cravings for comfort foods, including junk food. Find healthy ways to manage stress, such as exercise, relaxation techniques, or meditation. This will help you reduce your cravings and improve your overall health.

Get enough sleep
Inadequate sleep has been linked to increased cravings for high-calorie and sugary foods. Aim for 7-9 hours of sleep each night to help regulate your appetite and cravings. This is especially important for people with diabetes, as poor sleep can lead to high blood sugar levels.

Allow mindful indulgence
Completely depriving yourself of your favorite foods can sometimes backfire, leading to intensified cravings and potential binge eating episodes. Instead, allow yourself to enjoy small portions of your favorite foods occasionally, mindfully savoring each bite. This will help you reduce your cravings and maintain a healthy relationship with food.

Seek support
Changing eating habits and overcoming cravings can be challenging. Consider seeking support from a registered dietitian, who can provide personalized guidance and help you develop a tailored plan to manage your cravings effectively.

Remember, it takes time and effort to overcome cravings for junk food. Be patient with yourself, celebrate small victories, and focus on making long-term sustainable changes to your eating habits.

Here are some additional tips that may help you overcome cravings for junk food:

• Identify your triggers. What are the things that typically trigger your cravings? Once you know what your triggers are, you can start to develop strategies to deal with them.
• Keep healthy snacks on hand. This way, you'll have something to reach for when you're feeling hungry or stressed.
• Make healthy changes gradually. Don't try to change everything about your diet overnight. Start by making small changes that you can stick with over time.
• Be patient. It takes time to break old habits and form new ones. Don't get discouraged if you don't see results immediately.

Overcoming cravings for junk food is possible with time, effort, and patience. By following the tips in this blog post, you can start to make progress towards a healthier diet and better management of your diabetes.

Here are some key tips to help you lower your blood sugar levels:

Exercise regularly 
Engage in activities like brisk walking, weightlifting, swimming, or dancing to increase insulin sensitivity and help your muscles use blood sugar for energy. Try incorporating short exercise breaks throughout the day, known as "exercise snacks," to prevent blood sugar spikes.Example: Consider taking short breaks every 30 minutes to engage in light walking or simple resistance exercises like squats or leg raises.

Manage your carbohydrate intake
Controlling your carb portions and choosing whole grains over processed ones can help you plan your meals better and reduce blood sugar spikes. Remember everyone is different, monitoring your blood sugar levels will allow you to gage whether your carbohydrate portions are appropriate for you, i.e. Did the carb containing spike your blood sugars or not? Example: Prioritize whole grains, vegetables, fruits, and legumes in your diet while being mindful of your overall carb intake.

Eat more fiber
Include high-fiber foods like vegetables, fruits, legumes, and whole grains in your meals to slow down carb digestion and promote more stable blood sugar levels.
Example: Add a serving of vegetables and legumes to your meals and include whole fruits as snacks.

Drink water and stay hydrated
Staying hydrated helps flush out excess sugar through urine and may lower the risk of high blood sugar levels.
Example: Aim to drink water regularly throughout the day and limit sugary drinks.

Implement portion control
Monitoring your serving sizes can help regulate calorie intake and prevent blood sugar spikes.
Example: Use smaller plates, measure and weigh your portions, and keep a food journal to track your intake.

Choose foods with a low glycemic index
Opt for low GI foods such as whole grains, lentils, non-starchy vegetables, and unsweetened Greek yogurt, as they have a gentler impact on blood sugar levels.
Example: Replace refined grains with whole grains and include legumes in your meals.

Try to manage your stress levels
Engage in stress-reducing activities like exercise, relaxation techniques, yoga, or mindfulness-based stress reduction to help maintain healthy blood sugar levels.
Example: Incorporate regular exercise, meditation, or deep breathing exercises into your routine.

Monitor your blood sugar levels
Regularly check your blood glucose levels to understand how your body responds to different foods and activities, allowing you to make necessary adjustments.
Example: Use a portable blood glucose meter (glucometer) or continuous glucose meter (CGM) to measure your levels and keep a log to track your progress.

Get enough quality sleep
Aim for 7-8 hours of high-quality sleep per night to support blood sugar regulation and overall health.
Example: Follow a consistent sleep schedule, create a bedtime routine, and limit screen time before bed.
​
Remember to consult with your healthcare team, including your registered dietitian, before making any significant changes to your lifestyle or trying new supplements, especially if you have difficulties managing blood sugar levels or are taking medications. By implementing these tips, you can actively manage your blood sugar levels and promote overall well-being.

Insulin is an essential medication for individuals living with diabetes to manage their blood glucose levels effectively. However, some people using insulin may experience weight gain as a side effect, which can be concerning. In this article, we will explore the factors contributing to weight gain and provide practical tips to help individuals with diabetes on insulin therapy avoid excess weight gain.

Factors Contributing to Weight Gain

Several factors can influence weight gain in individuals using insulin for diabetes management. These factors include age, sex, height, insulin resistance, genetic makeup, family history, ethnicity, diet, and exercise habits.

How Insulin Contributes to Weight Gain

Insulin therapy can cause weight gain due to the body's improved glucose absorption, leading to the conversion of excess glucose into fat. Moreover, individuals on insulin might eat more to prevent hypoglycemia, resulting in increased calorie consumption and subsequent weight gain. It's important to note that weight gain might occur as a result of improved glycemic control, which is a positive outcome of insulin therapy.

Tips to Avoid Excessive Weight Gain while Using Insulin
​

1. Track your calorie intake: Overeating can contribute to weight gain. Fear of hypoglycemia or experiencing regular hypoglycemic events can lead to overeating. Monitoring your calorie intake and maintaining a balanced diet can help manage weight effectively. Consult a registered dietitian to calculate the appropriate daily calorie, protein, fat, and carbohydrate intake for your health needs and goals.
2. Track your total carbohydrate intake: Managing your overall carbohydrate intake is crucial, as it plays a significant role in preventing hypoglycemia. Consult your healthcare team to determine the appropriate insulin-to-carbohydrate ratio for you. Regular monitoring of blood sugar levels and maintaining a food diary can aid in adjusting insulin dosages and preventing hypoglycemia.
3. Choose low-glycemic index foods: Including low-glycemic index (GI) foods in your meal plan promotes stable blood glucose control. These foods cause a slower, steadier increase in blood glucose levels. Remember to control portion sizes of carbohydrate-rich foods, even if they have a low GI, to match your recommended calorie intake and insulin dose for better glucose control.
4. Exercise regularly: Regular physical activity can reduce insulin resistance and aid in weight loss. Before starting an exercise program, consult your doctor, especially if you have any underlying health conditions. Engage in activities such as aerobic exercises, strength training, or kickboxing, based on your condition and preferences.
5. Prioritize good sleep: Quality sleep and adequate duration are essential for insulin sensitivity and glycemic control. Short sleep duration and poor sleep quality can lead to increased levels of the stress hormone cortisol, which causes insulin resistance. Improving sleep hygiene and addressing sleep-related issues can positively impact weight management.
6. Practice stress management: Chronic stress has been linked to insulin resistance and inflammation in the body. Implement stress management techniques such as mindfulness, meditation, deep breathing exercises, or engaging in hobbies to help reduce stress levels. These practices can promote better insulin sensitivity and aid in weight management.

While insulin therapy is crucial for diabetes management, it is important to address weight gain concerns. Monitoring calorie and carbohydrate intake, choosing low-glycemic index foods, engaging in regular exercise, prioritizing good sleep, and practicing stress management can help individuals on insulin therapy avoid excess weight gain. Collaborate closely with your healthcare team, including your dietitian, to adjust your treatment plan and insulin dosages based on blood glucose levels, diet, and activity levels. By adopting a comprehensive approach to diabetes management, you can maintain a healthy weight while effectively managing your blood sugar levels. 

Cravings for junk food can be a significant hurdle when trying to maintain a healthy diet. While it may be challenging, there are several scientifically supported strategies that can help you overcome these cravings and develop healthier eating habits. Here are some top tips to help you stop craving junk food:

Most importantly, understand the underlying causes: Cravings for junk food can stem from various factors, including emotional triggers, habits, and physiological responses. It's essential to recognize the root cause of your cravings to address them effectively. Keep a food diary to identify patterns, emotions, or situations that trigger your cravings.

Secondly balancing blood sugar levels will drastically reduce overall cravings. By optimizing your meals with a balanced approach you will ensure that your diet not only contains a variety of nutrient dense foods but also eliminate the unnecessary cravings due to cutting out whole food groups. Focus on consuming adequate amounts of lean proteins, whole grains, fruits, vegetables, and healthy fats. Monitor your blood sugar levels, and try to keep them relatively stable avoiding large peaks and dips.

Prioritize protein, fiber & healthy fats: Protein, fiber, healthy fats have a significant impact on satiety and can help control cravings. I like to compare protein, healthy fats and fiber-rich foods to quality long burning firewood, they ensure that you have longer sustained energy release. By including lean protein sources such as poultry, fish, tofu, legumes, and dairy products in your meals and snacks can keep you feeling fuller for longer. Healthy fats, such as those found in avocados, nuts, and seeds, can help you feel full and satisfied. They can also help to improve your mood and cognitive function. Additionally, consuming fiber-rich foods like vegetables, whole grains, and fruits can help reduce cravings by promoting digestive health and stabilizing blood sugar levels.

Stay hydrated: Dehydration can sometimes be mistaken for hunger or cravings. Make sure to drink enough water throughout the day to stay adequately hydrated. Try to drink around 6-8 cups of water per day, but individual needs may vary. Herbal tea, without any additions such as sugar, is a great way to stay hydrated in winter months when one might tend to drink less water.

Plan your meals and snacks: Planning your meals and snacks in advance can help you make healthier choices and avoid impulsive snacking on junk food. Stock your pantry and fridge with nutritious options, such as pre-cut vegetables, fresh fruits, yogurt, boiled eggs, lean cold cut meats, lean biltong, cottage cheese and wholegrain or seeded crackers, air popped popcorn and nuts. When hunger strikes, you'll have healthier alternatives readily available.

Regular small snacks can help: When you're hungry, you're more likely to reach for unhealthy foods. Aim to eat every 3-4 hours, and make sure your meals and snacks are balanced and nutritious. Listen to your body.

Practice mindful eating: Engage in mindful eating by paying attention to your hunger and fullness cues, as well as savouring the flavours, textures, and smells of your food. Slow down and take your time while eating, and try to minimize distractions. Mindful eating can help you develop a better relationship with food and reduce cravings for unhealthy options. Its been said that we overeat, “not because we enjoy food too much, we overeat because we don’t enjoy it enough!”. Take your time with your meals.

Manage stress levels: Stress can lead to emotional eating and cravings for comfort foods, including junk food. The catch 22 is, we tend to feel worse after over indulging in typical “comfort foods”. Find healthy ways to manage stress, such as regular exercise, relaxation techniques, meditation, or engaging in hobbies you enjoy. Developing effective stress-management strategies can help reduce cravings triggered by emotional factors. Get professional help from a psychologist if needed.

Get enough sleep: Inadequate sleep has been linked to increased cravings for high-calorie and sugary foods. Aim for 7-9 hours of quality sleep each night to support your overall well-being and help regulate your appetite and cravings. Sleep deprivation also contributes to decreased levels of leptin, a hormone that regulates hunger and satiety, and increased levels of ghrelin, a hormone that stimulates appetite which is likely to increase cravings and contribute to overeating.

Allow mindful indulgence: Completely depriving yourself of your favourite foods can sometimes backfire, leading to intensified cravings and potential binge eating episodes. Instead, allow yourself to enjoy small portions of your favourite indulgent foods occasionally, mindfully savouring each bite. Moderation is key to maintaining a balanced and sustainable approach to healthy eating.

Seek support: Changing eating habits and overcoming cravings can be challenging. Consider seeking support from a registered dietitian, who can provide personalized guidance and help you develop a tailored plan to manage your cravings effectively.

Remember, it takes time and effort to overcome cravings for junk food. Be patient with yourself, celebrate small victories, and focus on making long-term sustainable changes to your eating habits.