How to Control a Sweet Tooth When You are Diabetic or Pre-diabetic?

We all love sweets! Don’t we? Ok, perhaps not all, but many diabetics do, and that’s most likely what got us here in the first place… It is simply delicious and can even be a treat or part of a celebration.

Cakes, sweets, cookies, all those foods are around us daily, and we are not concerned about the sugar content they have. 

However, 

What happens when you have diabetes? You know you must take care of your sugar levels, but...

Should you say goodbye forever to these delicacies?

Today I’m happy to let you know that no! Despite your diagnosis, you can include desserts in your diet... But carefully.

If you manage the right portions and eat sweets occasionally... You can treat yourself from time to time without causing further damage to your health.

How to control your taste for sweets?

First, I want you to remember that if you decide to maintain a diet according to your needs, the ideal way is to always visit your doctor, certified nutritionist along with your health coach such as myself. :)

These specialists will provide you with adequate guidance for your specific case.

I want to present you with some tactics that can help you to control your sweet tooth:

1. Plan your meals: Always consider healthy options in your diet such as fruits and vegetables as well as proteins, but I especially want you to consider how many carbohydrates you consume regularly.

Eliminate carbs from main dishes, and save that chance to treat yourself with dessert later.

2. Look for the healthiest option: When buying your food, stop to check the labels and choose those options that can provide you with better benefits.

For example, choose oatmeal or almond flour instead of classic wheat or refined flour.

Also, when eating your vegetables, you can choose those that have lower sugar content. 

For example, grains, broccoli, lettuce, or carrots are good options.

Look for products made especially for people with diabetes instead of choosing low-sugar or low-calorie options. 

It will be much more suitable for your body.

There is a variety of desserts made especially for those with diabetes. Cakes, candies, cookies, and many other products have adapted to the needs of those with this condition.

3. Eat more fruits: As the taste of fruits is sweet, you will feel that you are eating something very similar to what you want with the benefit that they contain vitamins, fiber, and minerals.

There are also fruits with lower sugar content that you may prefer: apples, avocado, berries, cherries, grapefruit, grapes, or kiwi are some of the most suitable options for your case.

Just remember... 

Even when they are fruits, you must be attentive to the portions and their glycemic content. For example, some dehydrated options may contain high carbohydrates levels, which would be counterproductive for you.

4. Get a cheat day to indulge yourself: if you've followed your diet, you could pick a day in the week or month -depending on your doctor's instructions- to get some of your fave treats.

5. If you are going to eat a dessert, try to share: Sometimes, you will have the option of eating desserts. We recommend you share it with a friend or family member. That will be healthy for you, and you will be able to share something delicious with someone you love.

Just eat half of the chocolate or cookie, eat slower, and savor more of what you bought. If you eat more consciously, you will see how you can gradually control that interest in sweet foods.

6. Keep your fridge free of temptations: Try to eliminate as much as possible products that have high sugar content, desserts, or sweets in general. If necessary, ask for help from those who live with you so that you do not fall into temptation. Or if you live alone simply don’t buy those items!

7. Identify any situation that makes you fall into temptation: Ask yourself why do I have the urge for this at this time? Are you under stress, experiencing emotional issues, or simply bored? There is always a reason and trigger for why we do what we do. So if you can come to a moment of truth as to why you do what you do. It will more likely help you to not do it at all. You may be able to resist temptation.

As in the previous recommendation, ask for the help of your loved ones if needed. The idea is to achieve a healthy eating style, and if you are starting in this lifestyle, you will most likely require support from people close to you. That’s coaches do provide the extra support from your doctors visits or dietician visits to help you stay on track!

8. Be flexible: Although you have a condition that requires attention, the reality is that we are all human and do not perfectly fulfill the plan. 

Do not get frustrated with that, give yourself some grace and move on!

The idea is that your body adapts slowly. But never restrict those delicious products that we know you like completely... I have only sought to reduce your intake over time.