Diabetes Sugar Cravings: Why They Happen and How to Manage Them

Almost everyone gets sugar cravings from time to time, but type 2 diabetes can make them more intense. Your condition can affect the hormones that control your hunger levels, making you feel famished when your body doesn’t really need any extra energy. When you understand the causes of your cravings it can help you manage them when they happen — and prevent them from happening in the first place.

But type 2 diabetes interferes with this satiety messaging, meaning you can continue to crave sugar even shortly after eating, says Yoon Kook Kim, MD, an endocrinologist at University of Maryland Medical System in Towson. “We are increasingly learning that one of the features of type 2 diabetes has to do with impaired incretin effects, as well as insulin resistance,” he says.

“If you’re having dangerously low sugar levels due to medications, the immediate solution is to treat it with a fast-acting sugar — fruit juice or soda, gummy candies, or honey, for example,” says Dr. Kim.

When you’re craving something sweet, ask yourself how you actually feel rather than what food you’re craving. This check-in can help you decide if you really need to eat and whether you can prevent the craving the next time.

“If it is real hunger, it comes with other physical signs, like a growling stomach, low energy, or feeling shaky,” says Herberto Valdes, MD, an endocrinologist at Baptist Health South Florida in Pinecrest and Miami. “Pleasure hunger is usually triggered by things like stress, boredom, habits, or seeing tempting food around.”

• Dietary habits
• Sadness
• Lack of sleep
• Not eating enough throughout the day
• Premenstrual syndrome (PMS) symptoms

A little mindfulness can help you distinguish between legitimate hunger and cravings that are best ignored.

“Finding other activities that can help distract your brain and satisfy it in some other way like exercise, taking a walk with a loved one, or playing a game can be very helpful, too,” says Kim. “Tell yourself that you can do it. While your stomach is a big player in this [dynamic], your brain also plays a huge role.”

Start by practicing “out of sight, out of mind,” removing sugary snacks from your pantry and refrigerator or trying not to buy them in the first place. “One of the easiest and most effective ways to help curb the cravings is to limit your access to the foods in the first place,” says Kim.

Association is also important here. “We associate popcorn, candies, and soda with sitting and watching television, but not with taking a brisk walk or going on a bike ride,” says Kim.

Eating wholesome and fulfilling meals will also provide steady energy between meals, which will reduce snack cravings. “To prevent sugar cravings, eat enough protein and fiber, don’t skip meals, and avoid sugary and high-carbohydrate foods,” says Dr. Valdes.

“Incretin-based medications such as GLP-1 receptor agonists and dual GLP/GIP receptor agonists can sometimes help curb sugar cravings by acting as a signal to your body that you may have eaten recently,” Kim says.

• Type 2 diabetes can intensify sugar cravings because the condition interferes with both insulin and incretin hormones, which regulate blood sugar and hunger signals.
• Cravings are often triggered by glucose spikes that cause a cycle of hunger, as well as drops in blood sugar (hypoglycemia) that can signal an urgent need for carbohydrates or sugar.
• Sugar cravings can be physical and mental. Managing them successfully involves practicing mindfulness at mealtimes, choosing lower-glycemic sweet foods like dark chocolate and fresh fruit, and using physical activities or hobbies instead of food to distract the brain’s reward center.
• To prevent future cravings, experts recommend eating consistent meals high in protein and fiber, maintaining an active lifestyle to improve impulse control, and discussing the use of GLP-1 medications with a doctor to help regulate your satiety.