6 Ways I Manage My Food Cravings with Type 2 Diabetes

It can be challenging to resist food cravings when managing type 2 diabetes. Here are strategies I’ve learned along the way.

“Oh, that looks good,” I said to my mom, who was taking the first bite of a doughnut she’d purchased earlier in the day.

“Yes, it is good, but you can’t have any,” she replied.

It’s not my first time hearing something like that from her. As someone with type 2 diabetes, my food choices play an integral part in helping me keep my blood glucose levels where they should be. I try to eat whole foods, avoid or limit sweets, get regular exercise, and follow my doctor’s guidelines for taking my prescribed medications. 

Most days, I do well, but in moments like those listed above, my food cravings can sometimes get the best of me.

Here are a few tips to help you overcome your food cravings and stay on track with your diabetes management.

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1. Out of sight, out of mind — most of the time

For me, the easiest way to combat food cravings is to limit my access to foods that are not good for my eating plan. I don’t have boxes of doughnuts and other baked goodies at home. I’ve learned over time that if I don’t bring it into my house, I can’t eat it.

When I go out to eat, I usually drink water with lemon. If I have a soda, it’s always a diet or zero-calorie option. I rarely drink alcohol, and many mixed drinks are sweetened with fruit juice, which is loaded with sugar. This helps me save calories and limits my sugar. 

Although I limit sweetened drinks at a restaurant, I sometimes allow myself to enjoy an occasional dessert. I’m usually with someone, and when divided with three or more people, I know I won’t be eating the whole thing.

2. It’s not always sugar

My mom has the sweet tooth in our family. When I visit her house, there’s always something in the kitchen to tempt me, and I also know where the candy drawer is.

But for me, my food cravings aren’t always for sugar. I would much rather have a bowl of mashed potatoes with brown gravy than a bowl of Neapolitan ice cream with chocolate syrup. Add a yeast roll (or two) with honey butter, and you won’t find a happier person anywhere. 

To conquer my cravings for savory carbs like mac and cheese and mashed potatoes, I’ve learned to read the labels and only eat the recommended serving size, usually one potato or 1/2 cup. As for yeast rolls, I only eat them during the holidays or when dining out, and they come with a meal.

3. Enjoy a healthier version

One way I enjoy something I crave is by eating a healthier version. I love potato chips, but they’re high in saturated fats and sodium.

If I have time at home, I like to slice a potato as thinly as possible, spray it with cooking oil, and bake it until golden brown and crisp. This gives me the satisfying crunch I like from regular chips but with fewer calories. I also buy baked versions of my favorite chips, which are helpful when I’m short on time.

4. Size matters

We all struggle with food cravings, and portion control is something I’ve had to learn to do. Growing up on a farm where food was never an issue, I remember many times when I returned for seconds and ate until I was stuffed.

Fortunately, this isn’t an issue for me as much now (except on Thanksgiving), and I limit myself to the recommended serving suggestions. 

5. Have your cake, but don’t eat two

Restrictive diets don’t work, and you often gain back any weight once you resume your old eating habits. There are so many temptations wherever you go, and trying to avoid them all can be frustrating.

If you allow a night out with friends or a birthday celebration at work to upset even the best-laid eating plan, get back on track the next day.

6. Do something else

When food cravings hit me hard, like when I’m stressed, I usually try to do something else. I’ve gone for a walk, turned on a funny video, or taken a long, hot shower. Sometimes, if I’m home, I’ll take a nap. It varies for everyone, but if I can occupy myself for at least 15 minutes, my craving usually disappears.

Takeaway

You’ve probably heard most of these tips before, and you may have your own ways to help combat food cravings. As with most things in life, if you do your best most of the time, your results will reflect that.

I know I’m not perfect, but consistency is the key. My numbers are where they need to be. By following the steps outlined above, I’m living my best life.