Just because you have type 2 diabetes doesnt mean you cant ever let anything sweet pass your lips again. With a bit of strategizing, there are ways you can satisfy your cravings from time to time.
According to the American Diabetes Association (ADA), if you have diabetes, you can absolutely include sweets and desserts in your diet, as long as theyre part of a healthy eating plan and you dont overindulge. The ADA also recommends working with a registered dietitian, a certified diabetes care and education specialist (CDCES), or another diabetes healthcare professional to help you formulate an eating plan thats right for you.
When you eat or drink carbohydrates, such as sugar, starch, and fiber, your body breaks them down into glucose, raising levels in your blood, according to the ADA. If you have type 2 diabetes, your body isnt able to use insulin efficiently to move this glucose from your blood into cells, where its used for energy. So its important to take steps to make sure your glucose levels dont spike too high.
You also want to make sure you eat healthy foods that are nutritious and high in vitamins, minerals, and fiber, and avoid or eat only small amounts of foods that contain unhealthy ingredients such as added sugar, high amounts of sodium, and unhealthy fats.
Many sweets, including cakes, cookies, and candy, tend to be highly processed and chock-full of added sugar, refined flour, and saturated fats, which is why they should be enjoyed in reduced portion sizes as an occasional treat.
Try these tips from diabetes nutrition experts to include sweet treats in your healthy eating plan.
1. Allow yourself the occasional treat. Deprivation isnt likely to work, says Karen Lau, a registered dietitian and CDCES at Joslin Diabetes Center in Boston. Completely eliminating treats from your diet may backfire, and you may end up craving those foods more, notes Lau.
2. Plan ahead. Consider how many carbs youre getting in your meal, not just in your dessert, says Tami Ross RD, CDCES, author of What Do I Eat Now? A Guide to Eating Well with Diabetes or Prediabetes and a spokesperson for the Association of Diabetes Care and Education Specialists (ADCES). That total number should factor into your calculation of what you will eat on days you have dessert or a sweet snack.
Make sure the meal is balanced with other foods. Cut out carbs from the main dish, and save it for dessert instead, says Lau. For example, if youre planning to have dessert, skip the bread, pasta, or side of mashed potatoes at dinner.
3. Be mindful of sugar-free foods. Kristen Smith, RDN, a spokesperson for the Academy of Nutrition and Dietetics, suggests choosing foods that dont list sugar in the ingredients and have sugar substitutes instead. But keep in mind that these foods are often still made with flour and other carbohydrate-containing ingredients, says Smith.
4. Pay attention to what you drink. You probably know that regular soda, juice, and fruit punch are loaded with sugar, but sports drinks, energy drinks, and bottled tea can also raise blood glucose. Plus, these sugary drinks can contain as many as several hundred calories in just one serving, according to the ADA.
Healthier options to help you stay hydrated while still giving your taste buds a treat include seltzer water with slices of lemon or lime or water infused with fruit, says Veronica Brady, PhD, an advanced practice registered nurse at MD Anderson Cancer Center and assistant professor of nursing at The University of Texas Health Science Center in Houston. She is also a spokesperson for ADCES.
5. Swap out ingredients. In the kitchen, use whole-grain flours, such as wheat or oat, or versions made from nuts, such as almond flour, to help with blood sugar control, advises Smith. You can also look for recipes that use fruit or fruit puree to reduce or eliminate sugar, says Smith.
6. Designate a sweet treat day. Depending on how well your diabetes is managed and what you and your diabetes management team decide is best for you, you can decide how many days you can budget in per week or month to indulge your sweet tooth.
7. Focus on fruit. Not only is fruit delicious enough to satisfy your sweet tooth, but it has the added bonus of being healthier, because it has fewer carbs and no added sugar, compared with processed sweets, explains Smith. Plus, fruit has fiber, which is helpful, because it takes longer to digest and is less likely to cause a rapid rise in blood sugar, she adds.
That said, its still important to watch portion size and sugar content when eating fruit. If youre making a smoothie, for instance, youll want to stick to about 4 to 6 ounces rather than drinking a giant tumbler of it, notes Dr. Brady. And if youre snacking on dried fruit or using it in a recipe, make sure you take into account how much sugar it contains: Just 2 tablespoons of raisins or dried cherries can contain as many as 15 grams of carbohydrates.
Some great ways to enjoy fruit:
8. Pick something you really like. Rather than settling for something that you might not like as much just because its labeled low sugar, eat smaller portions of something you love, notes Lau. Not only will eating what you prefer leave you feeling more satisfied, but opting for the diabetes-friendly version may also prompt you to eat more than you should.
9. Take a few bites and make them last. Split that piece of cake with a friend, or just have half of a large cookie. The first few bites are often what you enjoy most, notes Ross. Try to stick to two or three bites, and practice mindfulness about what youre eating.
The next time you take a bite of a treat, try this: Eat more slowly, think about what youre eating, and savor the taste, suggests Brady.
10. Freeze bite-size treats. One great way to have portion-controlled sweets on hand is to freeze bite-size Halloween candies, says Brady. Eat one of these slowly for a treat, she says.
11. Keep temptation out of sight. Ask family members to be supportive and help you stay healthy by not eating sweets in front of you or bringing cookies or candy into the house. Store ice cream at the back of the freezer, and dont put sweets in front or at eye level in the pantry, where you can see them, suggests Smith.
12. Identify your cravings. Are there circumstances where youre more likely to be tempted? Think about what makes you crave sweets, says Smith. Are you often influenced by a TV show or commercial? Be mindful of activities that might spark a craving, advises Smith. If you know youre always tempted when you pass a certain restaurant or billboard, for instance, try to avoid going that way.
13. Dont be too hard on yourself. You dont need to always aim for 100 percent, notes Lau. Instead, she recommends striving to strictly follow your diabetes diet at least 80 percent of the time and allowing yourself the occasional indulgence.
Excerpt from:
How to Satisfy a Sweet Tooth if You Have Type 2 Diabetes - Everyday Health
- Novo Nordisk Isn't in The "Magnificent Seven," but Here's Why I Think It Should Be - Yahoo Finance - March 18th, 2024
- Doctor warns of strange telltale sign of diabetes which can appear on the legs - The Mirror - March 18th, 2024
- Unraveling the complexities of muscle repair in diabetes: A call for targeted research and therapies - News-Medical.Net - March 18th, 2024
- Popular diabetes and weight loss drugs often hard to get for people who need them - NBC News - March 18th, 2024
- Your Health Matters: The ABCs of diabetes - The Globe | News, weather, sports from Worthington, Minnesota - The Globe - March 18th, 2024
- The Link Between Pancreatic Cancer and Diabetes - Cedars-Sinai - March 18th, 2024
- Nikita Kuzmin diabetes: what was he holding in the CBB house? - Cosmopolitan UK - March 18th, 2024
- FDA Approves Rezdiffra, the First Drug for Diabetes-Related Liver Disease - diaTribe Foundation - March 18th, 2024
- He took up running rather than take diabetes medication. It worked - South China Morning Post - March 18th, 2024
- Can Eating Yogurt Really Reduce Your Risk of Diabetes? - Health.com - March 18th, 2024
- Even short periods of diabetes remission are linked to lower risk of heart attack and stroke - The BMJ - March 18th, 2024
- Kidney stone risk factors and how type 2 diabetes medication may help - WECT - March 18th, 2024
- 'Making the Invisible Visible': CGMs Offer Insights for T2D - Medscape - March 18th, 2024
- Novo Nordisk Discontinues Insulin Medication After Cutting Its Price - The American Prospect - March 18th, 2024
- Infographic: Where GLP-1s Work Now -- and What's Coming - Medscape - March 18th, 2024
- Intermountain Health Experts Say Education Key to Prevention of Type 2 Diabetes | PRUnderground - PR Underground - March 18th, 2024
- International body recommends more sensitive test to indicate risk of developing diabetes - The Hindu - March 18th, 2024
- The importance of knowing your A1C level - KSAT San Antonio - March 18th, 2024
- Tandem Diabetes Care's t:slim X2 Insulin Pump is the First Automated Insulin Delivery System to Integrate with ... - Business Wire - January 9th, 2024
- Diffuse Alveolar Hemorrhage Occurring Suddenly in a Diabetic Patient With Asthma Exacerbation - Cureus - January 9th, 2024
- Virginia Tech researchers find drugs used to treat Type 2 diabetes reduce alcohol cravings - WRIC ABC 8News - January 9th, 2024
- FDA looking into reports of hair loss, suicidal thoughts in people using popular drugs for diabetes and weight loss - CNN - January 9th, 2024
- Glycemic control and cardiovascular outcomes in patients with diabetes and coronary artery disease according to ... - Cardiovascular Diabetology - January 9th, 2024
- Insulin price cap: More Americans will now pay no more than $35 - USA TODAY - January 9th, 2024
- Eli Lilly cracks down on the use of weight loss drugs Mounjaro and Zepbound for cosmetic reasons instead of for diabetes and obesity - Fortune - January 9th, 2024
- No Increased Risk of Suicidal Ideation With GLP-1 Drugs - Medpage Today - January 9th, 2024
- Ask the Doctors | New research being conducted to treat diabetes - Eureka Times-Standard - January 9th, 2024
- Salivary Chloride Intracellular Channel 1 (CLIC1) as a Hub of Gene-Gene Interactome of Periodontitis With Diabetes ... - Cureus - January 9th, 2024
- Why Omada's CEO Thinks Amazon Selected His Startup as the 1st Partner for Its New Program - MedCity News - January 9th, 2024
- Researchers find drugs used to treat type 2 diabetes and obesity reduce alcohol cravings - Medical Xpress - January 9th, 2024
- Randomized open-label trial of semaglutide and dapagliflozin in patients with type 2 diabetes of different ... - Nature.com - January 9th, 2024
- CV Safety Profile of TheracosBio's BRENZAVVY (bexagliflozin) Confirmed in Research Published in Diabetes ... - Business Wire - January 9th, 2024
- 6 "Bad" Fruits You Should Be Eating When You Have Diabetes, According to Dietitians - EatingWell - January 9th, 2024
- Children of Women with Type 1 Diabetes Have Increased Heart Defect Risk - Inside Precision Medicine - January 9th, 2024
- Transforming Corporate Health: Fitterfly's Success in Tackling Diabetes and Weight Issues - Business Standard - January 9th, 2024
- Ozempic and weight loss | News and views - Diabetes UK - January 9th, 2024
- Drugs used to treat Type 2 diabetes reduce alcohol cravings - ScienceBlog.com - January 9th, 2024
- People taking Wegovy and Ozempic have lower risk of suicidal thoughts vs. older drugs, study finds - ABC News - January 9th, 2024
- For Those With Diabetes On Medicare Part D, Insulin Is $35...If Its Covered - Forbes - October 27th, 2023
- Biologist Douglas Melton: I was studying frogs until my son was diagnosed with diabetes then I started looking for a cure - EL PAS USA - October 27th, 2023
- Diabetes and Hearing Loss with Concept by Iowa Hearing | Paid Content - Local 5 - weareiowa.com - May 9th, 2023
- COUNTY COLUMN: Learn to Live well with diabetes at The Well - Norman Transcript - May 1st, 2023
- Want to Cut Type 2 Diabetes Risk? This High-fat Food Can Be the Answer, According to New Study - Revyuh - May 1st, 2023
- Diabetes: What It Is, Causes, Symptoms, Treatment & Types - March 13th, 2023
- A number of healthtech startups claim they can reverse Type 2 diabetes. But caveats apply, caution doctors - Economic Times - March 13th, 2023
- Tampa doctor who lost brother to diabetes calls insulin price cut a 'game changer' - ABC Action News Tampa Bay - March 5th, 2023
- New study suggest people previously infected with COVID-19 could have increased risk for diabetes - CBS Los Angeles - February 16th, 2023
- Diabetes Symptoms, Causes, & Treatment | ADA - October 15th, 2022
- A nutritionist with type 1 diabetes shares the top 5 'food swaps' she eats to manage her blood sugar - CNBC - October 15th, 2022
- Diabetes and the gut: How a bacterial protein may impact insulin - Medical News Today - October 15th, 2022
- Milton teen involved in launch of diabetes support program - Milton Daily Standard - October 15th, 2022
- Providers Now Have Free Access to Latest Diabetes Technology in One Place - PR Newswire - October 15th, 2022
- 5 Modifiable Factors in Women with History of Gestational Diabetes Mellitus That Can Reduce the Risk of T2D - Pharmacy Times - October 15th, 2022
- BCMH the stoy of Diabetes and Determination - 921News - October 15th, 2022
- Can skipping a meal lead to diabetes and fat around abdomen? - The Indian Express - October 15th, 2022
- Type 2 Diabetes Drugs Market Research Report by Drug, Application, Distribution, Region - Global Forecast to 2027 - Cumulative Impact of COVID-19 -... - October 15th, 2022
- Diabetes: Symptoms, risks, and prevention - Wilmington News Journal, OH - July 17th, 2022
- Diabetes symptoms: The sign of nerve damage that often strikes at night - severe - Express - July 17th, 2022
- Local Teen Brings Smiles and Health Kits to Kids with Diabetes - River Journal Staff - July 17th, 2022
- Type 3 diabetes: symptoms, causes and treatments - Livescience.com - July 17th, 2022
- Diabetes Travel Essentials and Tips for the Approximately 21 Million Americans that Must Manage Their Diabetes While on Vacation - PR Newswire - July 17th, 2022
- A type of 'step therapy' is an effective strategy for diabetic eye disease - National Institutes of Health (.gov) - July 17th, 2022
- Diabetes education: one in five search results for diabetes lack reliable information - Open Access Government - July 17th, 2022
- Arch City Kids Theater Troupe Fights Type 1 Diabetes With Its Annual Revue - Broadway World - July 17th, 2022
- Nutrigenomics Testing Industry Forecast to 2027 - Insights Into Obesity, Diabetes, Cancer, and Cardiovascular Disease Applications -... - July 17th, 2022
- Harvard Scientists Have Developed a Revolutionary New Treatment for Diabetes - SciTechDaily - June 16th, 2022
- Do Viruses and Coxsackievirus Cause Type 1 Diabetes? - Healthline - June 16th, 2022
- Diabetes Week: Types 1 and 2 symptoms, causes and prevention - Yahoo Entertainment - June 16th, 2022
- Diabetes And Sex: Have Safe Sex While Managing Diabetes - MadameNoire - June 16th, 2022
- Diabetes Devices Market to Expand at the CAGR of 6.4% from 2019 to 2027, Increase in Prevalence of Diabetes Expected to Drive Global Market - BioSpace - June 16th, 2022
- Anemia and Diabetes: What You Should Know - Healthline - June 16th, 2022
- Patient Knowledge of Diabetes and CKD in an Inner-City Population - DocWire News - June 16th, 2022
- ASCENSIA DIABETES CARE ANNOUNCES EUROPEAN APPROVAL OF THE NEXT-GENERATION EVERSENSE E3 CONTINUOUS GLUCOSE MONITORING SYSTEM - PR Newswire - June 16th, 2022
- Understanding the Link between Diabetes Care and Sickle Cell Disease | NIDDK - National Institute of Diabetes and Digestive and Kidney Diseases... - June 16th, 2022
- Child type 2 diabetes referrals in England and Wales jump 50% amid obesity crisis - The Guardian - June 16th, 2022
- Covenant Childrens to host diabetes camp in July - KLBK | KAMC | EverythingLubbock.com - June 16th, 2022
- Pattern of contraceptive use among reproductive-aged women with diabetes and/or hypertension: findings from Bangladesh Demographic and Health Survey -... - June 16th, 2022
- Diabetes warning: The 6 signs on your SKIN that can be a sign of life-threatening disease... - The Sun - June 16th, 2022
- www.thestreet.com - December 8th, 2021
- Long-Term Glycemic Control Cuts Risk for Severe COVID-19 With T2DM - HealthDay News - December 8th, 2021