10 Tips For Taming Your Cravings

Everyone experiences cravings for food. The key is to learn how to manage the cravings before it results in something more drastic, such as an eating binge. Below are 10 tips for controlling cravings:
1. Know your emotional triggers. Emotion can be powerful triggers to eating. Stress, boredom, and loneliness can often lead to easting, especially “comfort” foods that seem soothing, at least initially. Instead of reaching for that package of cookies the next time you feel stressed, try another activity: go for a walk, call a friend, write a letter, drink a hot cup of tea, or indulge in a hobby.
2. Know your environmental triggers. Your environment also plays a role in what, when, and how much you eat. For example, going to a party often leads to overindulging, simple because you’re having fun. Sometimes your home environment can be the culprit. Here are some tips that you may want to try:
• Try not to keep high-fat, tempting goodies in the house.
• Ask family members to keep treats out of your sight.
• Eat only in one room.
3. Wait those cravings out. Cravings can very in intensity. They may gradually build up, then peak in intensity, then fade away, almost like waves in the ocean. If you realize that cravings will come and go, you can prepare yourself. The next time that urge hits you, try waiting about 20 minutes for it to subside. Keep yourself busy doing something to take your mind off of it and it just might go away.
4. Get going! Not only does exercise take your mind off eating, it may help to suppress your appetite.
5. Separate eating from other events. All too often, eating is combined with watching television or reading. So, do nothing else when eating.
6. Drink, drink, drink! Nutrition experts all agree that an easy, effective way to curb cravings is to drink plenty of water. Liquids take up space if your stomach, thereby giving your appetite center the message “I’m full!”
7. Eat regular meals and snacks. It’s important to eat at least three meals a day, with snacks in between. Not only does this help with your blood glucose control, but regular eating can actually help reduce the number of cravings you get.
8. Fit in fiber. Fiber is an indigestible carbohydrate that has no nutritional value but does help increase satiety. In general foods with fiber take up room in your stomach, making you feel full sooner.
9. Turn up the heat! If you like hot, spicy foods, such as Mexican, Thai, or Szechuan dishes, go ahead and indulge. Spicy food tends to satisfy your taste buds quicker than blander foods, so you usually eat less. Another added benefit: Spicy foods speed up your metabolism.
10. Count carbohydrates. People who derive about 50 to 60% of their calories from complex carbohydrate foods, such as potatoes, whole-grain bread, and pasta, tend to have fewer cravings for sweet carbohydrate foods, such as cookies and candy. Carbohydrate is the nutrient that has the most impact on blood glucose levels; therefore, people with diabetes need to control their carbohydrate intake. This does not mean, however, that you should be on a low-carbohydrate diet. What is helpful is to keep your carbohydrate intake consistent on a daily basis to keep blood glucose in good control. Talk to a dietitian about learning how to count carbohydrates. 

Information adapted from the book “16 Myths of a Diabetic Diet” available from the ADA by calling 800-ADA-ORDER or by visiting www.diabetes.org.

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