Why Am I Always Hungry with Diabetes?

If you have diabetes and always feel hungry, you may be experiencing hyperphagia, a term used to describe excessive hunger that persists even after eating. 

Excessive hunger can occur in people with diabetes due to changes in insulin function, making it difficult for your body to utilize glucose (sugar) for energy.

It can leave you thinking constantly about food and cause extreme cravings. 

There are ways to manage excessive hunger in diabetes, including proper medication therapy, managing blood sugar levels, and eating a balanced diet.

Read below to learn more about hyperphagia in diabetes and strategies for managing an insatiable appetite. 

{{splash}}

Why Does Diabetes Cause Excessive Hunger?

Excessive hunger, also known as hyperphagia or polyphagia, is when a person always feels hungry and is not satisfied by eating.

Hyperphagia is a common symptom of diabetes because of issues with insulin production and function.

It can occur in type 1 and type 2 diabetes and often involves cravings for sugary and high-carbohydrate foods, leading to overeating. 

Unmanaged Diabetes

Insulin is a hormone made in the pancreas that helps transport the glucose or sugar from the food you eat from your bloodstream into your cells to be used for energy.

Insulin resistance, a hallmark of type 2 diabetes, means the insulin is not working well to deliver glucose.

This leads to a buildup of glucose in the bloodstream, also known as high blood sugar. In type 1 diabetes, the pancreas makes little to no insulin, which also results in high blood sugar. 

When your cells receive insufficient amounts of glucose, your body doesn’t have enough energy, which increases your drive to eat.

In unmanaged diabetes, only a small amount of glucose can enter your cells, which can lead to excessive hunger. 

Low Blood Sugar or Hypoglycemia

Hyperphagia can also occur with low blood sugar or hypoglycemia.

When blood glucose levels are too low, your cells get less energy, triggering fatigue and a hunger response.  

If you haven't received a diagnosis of diabetes but often experience excessive hunger, thirst, and urination, these can be early signs of diabetes.

Other Health Conditions

Keep in mind that different conditions can cause extreme hunger, like hyperthyroidism, making it essential to talk to your doctor about what might be going on. 

Though hyperphagia is not considered an eating disorder because it is related to insatiable hunger and not psychological factors, its characteristics can overlap with certain eating disorder behaviors.

‍Binge eating disorder, or frequent episodes of overeating accompanied by emotional distress, occurs more frequently in people with type 2 diabetes than in the general population.

It may be helpful to talk to your doctor about a simple screening to ensure your mental wellbeing is taken care of. 

{{local}}

Tips for Managing Hunger Cravings with Diabetes

When you’re always hungry with diabetes, it might feel like you can’t stop thinking about food.

Manage your cravings by keeping quick and easy, balanced meals and snacks accessible.

Plan your meals

Planning your meals for the week can also help prevent impulsive eating when you’re hungry. 

Meal planning includes reviewing your schedule and lifestyle, taking an inventory of what you already have in your fridge and pantry, and deciding what you would like to eat for the week.

Based on what you have and what you would like to make, make a grocery list of what you need. 

When you come up with meal ideas, consider that a balanced and nutritious meal includes:

• Whole grains.
• Vegetables.
• Fruits.
• Lean proteins.
• Healthy fats. 

If you have a busy schedule, consider preparing some items ahead of time. To do this, try: 

• Dedicating one to two specific days of the week to meal prep.
• Cutting vegetables and fruits and place them into containers in the refrigerator.
• Portioning your meat, poultry and fish. Place the portions that you will use in one to two days in food containers in the fridge, and freeze the rest in the freezer. Be sure to date your containers and practice the first-in-first-out technique.
• Batch cooking some foods. Portion your food in containers, date them, and place them in the fridge or freezer for later.

Preparing some food items ahead of time can also be food that you enjoy when you are hungry in between meals or in the evening.

For example, if you feel hunger pains, you can enjoy your cut fruit or vegetables with a nut butter.

Check out The Ultimate Meal Guide for Meal Planning with Diabetes for more meal planning tips.

Practice mindful eating

Mindful eating involves listening to your body.

When you eat, your digestive system sends hormonal signals to your brain to indicate if you’re hungry or full. 

‍Research demonstrates that mindful eating is beneficial for diabetes management because it helps with awareness of eating habits in relation to internal hunger and fullness cues. 

Here are some mindful eating strategies that you can try:

• Eat slowly by chewing your food thoroughly. Doing so prevents overeating, and makes you become more aware of the taste, texture, and smell of your food. 
• Eat in an environment without distractions, such as eating in your kitchen away from your desk, putting your phone and tablet away. 
• Acknowledge your hunger or fullness by recognizing the feelings that you experience. When you feel full, you will stop eating and feel good about your decision.

Stay hydrated

Staying well hydrated offers many health benefits, such as carrying nutrients to body cells and transporting waste, regulating your body temperature and blood pressure, and lubricating your joints.

When you have diabetes, it’s also essential to stay hydrated because your hydration status can impact your blood sugar level.

Specifically, when you’re dehydrated, your blood sugar level increases.

The good news is when you eat regular meals and snacks throughout the day, you are also getting adequate fluids that could help reduce hunger levels.

Here are seven tips to stay hydrated:

• Drink sips of water before and after each meal and snack.
• Have a water bottle with you at all times. 
• Enjoy unsweetened sparkling water if you like fizzy drinks.
• Have herbal tea, such as green tea, peppermint, mint, and chamomile. Chill them in the fridge and enjoy them on a hot day. 
• Infuse water with fruit, vegetables, and herbs. For example, make infused water with orange and lime, cucumber and mint, strawberries and mint, and many more!
• Make flavored ice cubes by adding small pieces of fruit or herb. Place them into your unsweetened drink for added flavor.
• Make veggie juices and smoothies, such as cucumber, mint and yogurt.

Monitor your blood sugar levels

Monitor your blood sugar levels at the frequency recommended by your doctor.

You want to keep track of any high readings, but also any lows (called hypoglycemia).

Low blood sugar levels can be dangerous if not treated right away. 

You may be more likely to get hypoglycemia when:

• You have a history of experiencing low blood sugar.
• You take certain diabetes medications or inject insulin.
• You’re above 65 years old.
• You don’t eat enough carbohydrate-containing foods.
• You have increased the intensity or duration of your physical activity.
• You’re fasting.
• You’re ill.

Symptoms of hypoglycemia can include feeling hungry, dizzy, shaky, or have a headache.

If you experience any of these signs—check your blood sugar level with your glucometer.

A blood sugar reading below your target or less than 70 mg/dL should be addressed by one of the following strategies: 

• Drink ½ cup or 4 ounces of fruit juice.
• Swallow one tablespoon of sugar, honey or corn syrup.
• Take four glucose tablets or one tube of glucose gel.

Check your blood sugar level 15 minutes after consuming one of the above.

If your blood sugar level remains low, repeat the above until your blood sugar reading is above 80 mg/dL. 

If you frequently experience high or low blood sugar levels despite taking your medications and eating a balanced diet at consistent times, talk to your doctor about other strategies. 

Foods to Decrease Hunger with Diabetes

If you have diabetes and you’re always hungry, try adding foods high in fiber such as whole grains.

Also, protein-rich foods, or foods with healthy-fats are satiating and can help you feel full longer. 

‍The Dietary Guidelines for Americans recommends adults eat 22–34 grams of fiber daily, which over 90% of people in the U.S. don’t meet. 

Some of the top high-fiber carbohydrates are:

• Beans, like pinto, garbanzo, and kidney beans
• Lentils and peas
• Brown rice
• Quinoa
• Fruit 
• Sweet potato
• Barley 

Eating carbohydrates with foods containing protein and fat can also help with satiety.

‍Research shows that balancing these macronutrients with every meal helps keep you full and also gives you stable energy throughout the day.

Try using the diabetes plate method to make it simple to balance your meals.

Aim to fill half of your plate with non-starchy vegetables, one-fourth with starchy carbohydrates, and one-fourth with protein.  

{{splash}}

Other Ways to Control Appetite

Food choices are not the only factor in appetite management.

Here are other ways to help control appetite while managing your blood sugar levels. 

Take medications as prescribed

If you are on medications for diabetes, make sure you take them as prescribed.

Sometimes your doctor will adjust your medication doses to better manage your blood sugar levels and help your body utilize the food you consume.

You can help your doctor understand what is happening by regularly monitoring the amount of carbohydrates you’re eating, what time you eat them, as well as blood sugar levels at home. 

Some medications have the side effect of increasing appetite, while others can reduce hunger levels.

Review your medication list with your doctor to identify possible alternatives to appetite-boosting drugs.

Some medications used for treating type 2 diabetes, like GLP-1 agonists, can help reduce appetite as a side effect. 

Focusing on other healthy lifestyle habits can also help manage an excessive appetite.

Get enough sleep

Research shows that inadequate sleep is associated with increased insulin resistance and is related to a stronger appetite and cravings for highly palatable foods.

‍Experts recommend getting between seven and nine hours of sleep every night.

‍Psychological stress has also been linked to hyperphagia, making stress management an important tool for appetite control. 

Get more exercise 

Regular cardiovascular exercise may also be beneficial for appetite control.

‍A 2020 study found that people with type 2 diabetes reported less hunger and increased satiety after six months of regular aerobic exercise.

Talk to your doctor before starting any exercise regimen. 

Takeaway

Hyperphagia, or always feeling hungry, is a common symptom of diabetes.

Reduced insulin production and function can cause glucose to accumulate in the bloodstream, unable to reach your cells for energy use. 

You can take steps to manage your appetite by choosing high-fiber carbohydrates, protein, healthy fats, following the balanced plate method, getting adequate sleep, and managing stress levels.

Talk to your doctor about adjusting your diabetes medications if your hunger remains excessive despite making healthy diet and lifestyle changes. 

How a Dietitian Can Help

If you have diabetes, medical nutrition therapy with a registered diabetes dietitian has been shown to be beneficial for managing the condition.

A dietitian will make evidence-based nutrition and lifestyle recommendations to help you optimize your diet for blood sugar and appetite control. 

Find a dietitian near you that accepts insurance using Nourish. Most patients pay $0 out of pocket.

Work with Nourish

At Nourish, all appointments are online, and you’ll have 55 minutes with a registered dietitian. 

We’re proud to share that 94% of our users pay zero dollars out of pocket, and we’ll work closely with your insurance provider to ensure your nutrition appointments get covered. 

For more support, download the Nourish app to access free resources and stay connected with your dietitian between visits. 

Find a dietitian near you who accepts insurance through Nourish.

{{splash}}

‍