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Coping with Hunger, Taste Fatigue and Other Diet Inconveniences

Polyphagia

Making a healthier food choice is important in managing and living well with diabetes. It prevents diabetes from progressing into more serious health complications. But naturally, when we are forced to live a lifestyle, we are not used to, we often feel unsatisfied, bored, and find reasons to diverge. These experiences are natural but with a few outlook changes, you can combat those inconveniences.1

Tips on Managing Hunger
The feeling of still feeling hungry, even after a large meal, is called polyphagia and it is one of the symptoms of high blood glucose levels when it is not controlled. You will be surprised that hunger management is not only about managing what you eat. Here are a few ways to manage hunger pangs 1

  1. For a systematic approach, always consult an appropriate medical professional or dietitian.
  2. Getting a personalized plan is important as no two diabetic people are the same.
  3. Keeping your body moving is key, so add exercise regimens and stick to it.
  4. Hydration will help your body get rid of excess glucose so drink plenty of water.
  5. Keep a record of all symptoms, issues, experiences, food choice changes, and never feel ashamed to share it with family or friends, especially your doctor.

How to Cope with Taste Fatigue
When you begin a healthy diet, it feels like everything is tasteless, bland. For the most part, food you used to indulge in such as sweets and junk food are completely off limits. With the perceived lack of options, you are burnt out in taste. Combating taste fatigue comes down to these key aspects.1, 2

  1. Knowledgeability. Learn which vitamins or minerals you need and study which variety of fruits, vegetables, meat, and dairy you are willing to eat to give you the best quality of them.
  2. Shop with a goal. Look out for added sugar and sodium content. For example, it is much more satisfying to eat a whole bunch of grapes than to be limited to eating only 2 tiny pieces of candy a day. That is because both those servings have the same calorie count, but the former has the nutrients and none of the added sugar.
  3. Creativity. Learning to cook will get you used to controlling what goes into your food. With a plethora of recipes online, you have many options to keep trying different dishes until you find one that works for you. You may even find out that previously off limit items like cakes and fried items can be options too when done right.

Living with inconveniences
The best way to control inconveniences is to have a concrete plan. Within that plan, be knowledgeable on what a Healthy Plate looks like (¼ must be whole grains, ¼ must have proteins, and main ½ must consist of fruits and vegetables). And finally, believe that there is a solution to everything if you are willing to work for it. You should also never be afraid to ask for help.1, 2

Due to living situations or food option availability, you can consult a Medical Professional for nutrient supplements. Make sure what you choose is diabetes appropriate. For example, Glucerna nutritional supplements have a low Glycemic Index rating per serving as it is important for a diabetic to choose carbohydrates that do not raise blood glucose levels too high. Each serving is packed with a special blend of vitamins & minerals, fiber, and protein. Glucerna can be either a meal replacement or a snack substitute in your diet management meal plan.3

References:

  1. https://abbottfamily.com.sg/articles/diabetes/defend-against-day-to-day-diet-disasters#
  2. https://gettingtoabetterme.tumblr.com/post/21726409348
  3. https://glucerna.ca/en/products

    Supplemental Reading:
  4. https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/10-waysto-eat-well-with-diabete