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Is Diabetes a threat to hunger
Hunger can mean different things for different people. Food affects blood sugar the most and living with Diabetes can be challenging as it is a condition causing extra hunger. Studies have revealed that increased hunger in Diabetes is caused by elevations in insulin produced and heightened perceived pleasantness of sweet taste. It is also observed that different insulin levels produced by the type of food ingested affects subsequent hunger and corresponding food intake. Overall, it is understood that “hunger” is caused by a complex feedback system of environmental, behavioural and biological factors in Diabetes.
Food cravings are often mistaken for hunger and lead to overeating that spike the blood sugar levels in Diabetics. Knowing the reasons for food cravings can help deal with them in a healthy way. Two common reasons contributing to hunger in Diabetes are:
1. Physical hunger and
2. Emotional hunger
Physically, there is a strong sense of hunger if blood sugar is low or if the stomach is totally empty. Then there is a real need to eat some food that may provide the sugars or the volume for the stomach. In Diabetes, hunger is often caused because glucose is not getting into the cells where it is needed, thus keeping the blood sugar levels high and not fulfilling hunger pangs. Eating does not stop hunger under such conditions.
The most significant part of the treatment plan is determining what to eat for those hunger pangs or avoid the drop in sugar levels. Integral role of nutrition therapy in overall diabetes management has historically recommended that each person with diabetes be actively engaged in self-management, education and treatment planning. Eating at regular intervals specially with protein and fibre should keep cells and the stomach happy and physical hunger away. The collaborative development of an individualized eating plan under the guidance of a clinical nutritionist has to be a part of diabetes management.
Chinese medicine is a well-developed, coherent natural system of treatment that uses several modalities to treat Diabetes. The most commonly employed therapeutic methods of Chinese medicine such as acupuncture/moxibustion, herbal medicine along with diet therapy and mind/body exercises ensure to satisfy physical hunger requirements.
Emotional hunger is otherwise called mouth hunger or eyeball hunger caused by distress. Unlike physical hunger with the need for food to the cells or stomach, emotional hunger is satisfied by the joy of eating. When the eyeballs, mouth or brain are famished and crave for the sensory satisfaction through sight, taste and feel of food, it is called emotional hunger.
Food cravings are more often emotional where foods seem to have pleasant associations, such as a family recipe or a fond memory of a dish. Food with fast-acting carbs/fat tend to reduce stress and improve mood temporarily. Such “comfort foods” are usual cravings experienced by Diabetics. Stress is the biggest factor that asks to eat more and faster. Anxiety, depression, loneliness and boredom are common emotions associated with Diabetes that crave for more comfort foods.
There are several ways to stop food cravings or reduce the severity of emotional hunger in Diabetes:-
A meal plan is not to be too limiting in including food types that may deprive the joy of eating and the sense of satisfaction that the mind and body long for. Including foods that are highly flavoured with natural spices and herbs have a stronger aroma. Foods and snacks with different textures such as crispy, crunchy, chewy and creamy items take less of such food to satisfy mouth and eyeball hunger.
Drinking more water or noncaloric drinks like tea while craving can fill up the stomach and stop it from screaming for frequent eats. Hunger may go away when the stomach is no longer empty. In fact, eating small amounts of healthy snacks as treats can actually help eat less. Few bites at intervals can be just as satisfying as a big serving of food. It can help keep away the sense of missing out on good things which is very common in diabetes.
Taking time to smell and see the food while eating can allow the eyes and nose not be deprived of the emotional hunger. Eating with other people and having a family meal will slow down the pace of eating and provide more time to appreciate the food. Multitasking or watching the TV/using the internet while eating may interfere with chewing, tasting and enjoying food, needing more to eat and satisfy hunger.
In Diabetes, since hunger is more associated with mental craving, distraction can block it for some time. Doing something other than eating and engaging in something completely away from food like developing a hobby can shift focus away from hunger. If feeling lonely or bored, taking the support of a friend to talk or going out for a walk can distract from hunger.
If hunger is a response to anger or sadness, doing something positive to nurture oneself like meditation can relieve the stress that triggers the hunger. Taking enough rest while feeling tired also can ward off unwanted craves. Meditation is the best method of attaining a balanced state that helps feel satisfied and hunger free.
Aromatherapy involves the use of oils that have a fragrance and a chemistry that can lead to a range of responses that affect satiety and healing in Diabetes. Fragrance stimulates the olfactory system and the effects of aroma or even the simple thought of the smell can result in satiety and sense of satisfaction that can curb cravings and emotional hunger.
Brief exercise is known to reorient the body away from food and reduce hunger. Short periods of mild exercise is also proven to improve insulin function so the cells get more glucose and feel more nourished. Exercise to drop sugar levels or lose excess weight will need to be followed by specific diabetic diet as suggested by the health care provider.
Management of Diabetes geared towards regulating blood glucose with a combination of natural therapies, diet modification, lifestyle changes, weight loss when appropriate and stress relieving techniques can overcome the view of Diabetes being a threat to hunger.