By Amanda Springstroh RN, senior quality care coordinator at Network Health
11/29/2023
If you have diabetes, you may experience hyperphagia, an excessive hunger that can occur even after eating a meal. This can lead to hunger pangs and cravings that can be both a discomfort and a distraction.
Due to insulin dysfunction, this kind of hunger isn’t uncommon in people with diabetes. Changes in insulin function make it difficult for your body to utilize glucose for energy, leaving you constantly thinking about food or causing extreme cravings. Thankfully, there are things you can do to stop diabetic hunger pangs and better manage that always-hungry feeling.
Eating on a regular schedule and creating more balanced meals and snacks should help you keep hunger at bay. Make sure each meal and snack have a balance of protein, carbohydrates, fat and fiber. This will help you consume more nutrients and feel fuller longer.
While it is most important to control diabetes, there are some things to try that may help manage hunger.
1. Eat breakfast high in protein.
Eating a balanced breakfast is crucial when you’re managing diabetes. A breakfast that is rich in protein, fiber and healthy fats with a low to moderate amount of carbohydrates is the goal. This will help set a good foundation for healthy blood sugar levels throughout the day. Steer clear of highly refined carbohydrates like cereals and baked goods, which can cause a quick spike in blood sugar followed by a crash.
2. Check your blood sugar. If it is low, eat quick sugar carbohydrates to bring it up.
3. Eat high-fiber, low-carbohydrate foods.
4. Drink plenty of water.
If you're feeling hungry after dinner, try drinking a glass of water first. Sometimes thirst mimics hunger. If you're still feeling hungry, your best bet is a low-carbohydrate, low-calorie snack, preferably one that's high in protein or fiber, such as Greek yogurt or a small handful of nuts.
5. Eat without distractions, such as the TV.
6. Keep food interesting with a variety of tastes, herbs and spices.
Part of the way we are satisfied when we eat has to do with how the food looks and smells. Take time to really savor and enjoy your food; this goes for breakfast as well as all other meals and snacks. If you get stuck in a breakfast rut, try and shake things up so you don’t get bored with your meal.
7. Exercise through a craving.
8. Distract yourself while having a craving.
This could be going on a walk, taking a shower or doing an activity you enjoy. Anything that redirects your focus from hunger to something else can be helpful.
9. Manage your stress levels and watch for signs of mental health struggles such as depression or anxiety, which can lead to emotional eating.
If you do find that you are struggling with anxiety or depression, it’s important to know that help is available. Treatment can also look different from person-to-person, so consider speaking with your personal doctor or another health care professional.
[Read more: How to Manage Anxiety and Depression]
10. Allow small tastes of the foods you are craving.
11. Keep healthy snacks easily accessible.
In addition to eating a high-protein breakfast, as we mentioned, you should aim to eat foods that are high in fiber, have whole-grain carbohydrates and are minimally processed. These are the kind of foods that can keep your blood sugar levels from jumping up and down. Such foods could include the following.
Though there are clearly many things you can do to help manage your diabetic hunger pangs, remember that your personal doctor is the best resource to discuss your individual health and wellness journey. Of course, if you have any questions about your health plan with Network Health, you can feel free to get in touch with us.