“I just GOTTA have it!”
You know that feeling. Sure, you want better blood glucose readings and you want to lose weight. You may even be doing just fine for a few hours of the day or for a few days or even a few weeks. But then it strikes and you feel like you won’t make it unless you have chocolate, chips, ice cream or whatever that craving makes you want. You are not alone. Many people have food cravings. Here are tips to help you through yours:
1. Is your blood glucose too low or too high? Low blood glucose or even high blood glucose can make you hungry. If your blood glucose is low (less than 70) or has dropped quickly, you may need to eat something to raise it. Although it may be difficult, try not to overeat.
The quickest way to treat low blood glucose is with 15 grams of carbohydrates in the form of a glucose gel or tablets, which you can purchase at . If you take insulin or a diabetes medicine that can cause low blood glucose, always carry a treatment for low blood glucose with you.
2. Is it time to eat? If it is time for a meal or snack, go ahead and eat. We often think we are craving certain foods when we are actually just hungry. At times like these, it’s best to plan your meal, put your food on your plate and stop when you’re through. Give yourself about 20 minutes. The craving may subside. It may just have been that you were hungry and needed to eat.
3. Do you think you are on a diet? The word “diet” stimulates cravings for some people. Many people say that once something is off limits, it becomes the very object of their cravings. Getting the word diet out of your mind may help you realize you can have anything you want.
Once you know how certain foods affect your blood glucose, you can then ask yourself, “Do I really want it, knowing what it does to my blood glucose and my weight?” If so, that’s OK, as long as you can have a small amount of the food without overdoing it. The next question would be, “How much of it can I have without causing my blood glucose to get too high or gaining weight?” The main point is that it is important to stop, think and make an informed decision.
4. Do you eat out of habit? These are the hardest situations for many people. Let’s take going to a movie as an example. You used to get a large soft drink and a large buttered popcorn. If you can’t imagine going to a movie without having these foods, then it’s a habit.
Once again, stop, think and ask yourself the question, “Do I really want these foods, knowing what they do to my blood glucose and my weight?” If so, the next question again should be, “How much can I have without affecting my blood glucose or my weight?” Another question should be, “Can I change what I order to stay closer to my diabetes plan?” For instance, would a diet soda or water and a small, unbuttered popcorn work?
5. Do you eat out of boredom? Boredom and habits can go hand-in-hand. Evening time is a good example of this. You’re bored, you sit down to watch TV, you start eating and you don’t stop. Part of this might be boredom and part of it might be habit. Here’s one way to overcome this problem: Set a time for meals and snacks. Let’s say it’s 7 p.m. and you just finished dinner.
You are used to sitting down at the TV and eating something. Tell yourself you will get an evening snack, but at 9 p.m.—not immediately. You are probably not hungry just after dinner. Plan what the snack will be so you don’t overdo it. Then have a glass of water, get busy and have your snack at 9. It takes about three weeks to break a habit. Try it; you might find it works for you.
