But I’m Still Hungry! Tips for Reaching That Satisfied Feeling Without Overeating
In a world where diets are the hottest topic, it can be difficult to decide where you fall, especially when dealing with a diabetes diagnosis. Sure, it might be great to try that new diet fad, but what are the negative effects it may have on your blood glucose levels? So often when we are trying a new diet, we can fight that frequent hungry feeling. Some may be able to fight through it, while others may just give in, binge, and be worse off than where they started before said diet.
How to properly address hunger with type 2 diabetes
Instead of trying a diet trend, here are a few tips on reaching that satisfied feeling, without bingeing or overeating.
1. Eat a diet high in fiber
Fiber not only helps move things along through the digestive tract, but it also promotes a feeling of satiety. There are two types of fiber: soluble and insoluble, and both are beneficial to our health. Foods that are high in fiber include fruits, vegetables, and whole grains. These types of food also provide a host of other amazing nutrients to help our body. People who eat a high fiber diet can help promote their own weight loss or maintenance and also decrease their risk of cancer, heart disease, and diabetes. Try eating high fiber options at all of your meals. Here are a few examples:
- Breakfast: two eggs with spinach and cheese and a sprouted grain English muffin.
- Lunch: A salad with kale, carrots, peppers, and cucumbers, topped with grilled chicken and a side of whole-grain crackers.
- Dinner: Baked salmon with roasted broccoli and farro.
2. Drink plenty of water
Did you know that sometimes people confuse thirst cues with hunger cues? Drinking adequate water is important for all body systems to function properly. It is especially important to drink enough water when eating a high fiber diet. Strive to drink at least eight glasses of eight ounces of water per day. If you are feeling hungry after a meal or between meals, try drinking a glass of water and waiting fifteen minutes to see if that curbs your appetite.
3. Limit simple carbohydrates when possible
Simple carbohydrates are broken down into sugars very quickly so the body can use them right away. Because they are broken down so quickly, they don’t usually keep us full and satisfied for very long. When eating healthier simple carbohydrate options such as an apple, try to include a tablespoon of peanut butter or some cheese to help reach a satiety level that will stick with you. The fat and protein in the peanut butter or cheese take longer to digest, leaving you satiated for longer. Avoid sweets such as snack cakes and cookies as these will only leave you wanting more and more.
4. Plan smart snacks
Snack time can often be a time for bingeing. Planning out healthy and satisfying snacks can keep you from going down that path. Choose snacks that include fiber, water, and protein to help you feel satisfied. Here are a few examples.
- Skinny Pop popcorn with one ounce of cheese
- 1 tablespoon of peanut butter with 1 small apple
- 2 medium carrots with 1 tablespoon of cream cheese
- ¼ cup almonds
Tips to remember:
- Choose fiber at each meal
- Drink plenty of water
- Limit simple carbohydrates
- Plan out healthy snacks that include protein and healthy fats
Do you live with any sleep disorders (eg. insomnia, sleep apnea, RLS) in addition to your diabetes?