Living with diabetes doesn’t mean you have to give up all of your favorite foods. With careful planning and blood sugar monitoring, you can still enjoy some of the sweeter things in life while keeping your blood sugar levels in check.
Here are some tips for satisfying cravings while maintaining healthy blood sugar levels:
Test your blood sugar regularly
Regularly testing your blood glucose (or blood sugar) levels is key to balancing cravings with diabetes management.
If you’ve been diagnosed with diabetes, your healthcare provider may have prescribed you a blood sugar meter or continuous glucose monitor (CGM) to regularly check your blood sugar levels throughout the day. In this case, it’s important to work with your provider to develop a routine for blood sugar monitoring that works for you. For example, your provider might ask you to check your blood glucose levels before and after meals to see how different foods impact you. This can help you determine which treats you can occasionally indulge in and which you’re better off limiting or avoiding. Your provider may advise you to test your blood sugar one or two hours after a meal to track your blood sugar levels and to ensure they are not too high.
In addition to daily blood sugar testing, it’s also important to measure your HbA1c (hemoglobin A1c) levels. An HbA1c test measures your average blood sugar level over an extended period (8-12 weeks) and is a useful for monitoring diabetes. With Labcorp OnDemand’s Diabetes Management Test, HbA1c is measured along with a set of screenings commonly ordered at an annual health visit, including cholesterol and lipids, calcium, and electrolytes, as well as tests for liver and kidney function.
Aim for moderation instead of avoidance
Having a small serving of your favorite dessert or sweet drink is better than depriving yourself completely. When a craving strikes, the key is moderation.
Just be sure to pair your treat with proteins, fats or complex carbs to help steady your blood sugar response. For example, having a small scoop of ice cream with some nuts and apple slices can help satisfy your sweet tooth without causing a large spike in your glucose levels.
Choose alternative options
Get creative and think of ways to make your favorite indulgences more balanced. For example, when making baked goods, try using alternative flours like almond or coconut flour to reduce carb content. While simple carbs in white flour are more likely to spike blood sugar immediately, complex carbs in almond or coconut flour have a less significant impact on blood sugar.
Some people with diabetes may choose sugar substitutes like stevia instead of sugar to prevent a rise in blood sugar.
Stay hydrated
Drinking enough water is important for managing diabetes and cravings. When there’s less water in your body, it means your blood sugar is more concentrated.
Aim for at least eight glasses of water a day, and when a craving strikes, first drink a glass of water to ensure you’re not just thirsty. Infusing your water with fruit slices can make it more appealing too.
Plan for cravings
If you know that you tend to crave something specific at certain times, plan ahead. Keep portion-controlled treats on hand to satisfy the craving without going overboard, and pair it with a protein or healthy fat to help you stay full and keep your blood sugar levels stable. Planning ahead helps you avoid impulsive choices that can spike your blood sugar.
Get moving
Every person is different, but generally, exercise can help lower your blood sugar for up to 24 hours or more post workout.
Going for a walk, swim or another activity you enjoy can help manage cravings by releasing feel-good endorphins. Checking your blood sugar levels before or after physical activity can help you understand how your body reacts to different exercises.
Talk to your healthcare provider
Discuss any persistent cravings with your healthcare team (e.g., provider, registered dietitian). By working together, you can come up with healthy modifications. Don’t be afraid to be honest about any challenges you’re facing. Your healthcare team can help get your diabetes management back on track.
With the right balance of awareness and planning, you can still enjoy some of your favorite foods in moderation. Monitoring your blood sugar and making smart substitutions go a long way in managing cravings with diabetes.
