Extension Rural Health & Nutrition

High Blood Sugar and Hunger

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A few aspects of healthy living for blood sugar management include consuming a healthy diet, drinking plenty of water, and moving one’s body. Image credit: RHN Team Picture Bank

What You Need to Know

Polyphagia, also known as hyperphagia, is a medical term for excessive or insatiable hunger, even after a meal. This phenomenon is commonly experienced among individuals working to manage a diagnosis of diabetes and can present a significant barrier to effective diabetes self-management. Persistent feelings of hunger may lead to overeating, which can further disrupt blood sugar management and hinder the achievement of nutritional goals, ultimately reducing an individual’s confidence in their ability to manage their health. 

Why It Matters

There are two main types of diabetes: type 1 and type 2. Type 1 results from an autoimmune reaction that depletes insulin production, and type 2 develops more gradually as the body becomes less sensitive to insulin secretion. While the underlying cause of these diagnoses differs, the symptoms across both types are often quite similar. One commonly reported symptom experienced by many includes overwhelming or persistent hunger, particularly during periods of high and low blood sugar readings.

In the case of high blood sugar, also known as hyperglycemia, it may seem counterintuitive that one’s hunger cravings, especially for sugary foods, would increase when there is already an excess of sugar in the blood. However, the opposite is often true, and instead, research has discovered that the higher one’s blood sugar, the more pronounced cravings for sugary foods can become.

When an individual has a diagnosis of diabetes, the body has a diminished ability to produce and utilize insulin effectively. Insulin acts as a key, opening pathways that allow sugar from our bloodstream to enter the body’s cells and tissues where it can be used as energy. When insulin production or action is insufficient, sugar remains in the bloodstream rather than being used by the body’s cells, leading to prolonged high blood sugar levels. As a result, the body’s cells continue to signal the brain that they need energy, which further increases the feelings of hunger and continues to drive one’s food intake. This initiates a challenging cycle that can make managing blood sugar numbers more difficult.

To Do’s: How to Prevent or Manage High Blood Sugar

  • Eat a balanced diet focusing on the Plate Method: ¼ of the plate filled with protein, ¼ of the plate filled with a carbohydrate, ½ of the plate filled with non-starchy vegetables. To learn more about dietary recommendations for diabetes, read Nutrition Recommendations for Diabetes.
  • Move your body: the American Diabetes Association recommends that adults with diabetes complete 150 minutes of moderate physical activity per week. Moving the body is a fantastic way to manage blood sugar.
    • A combination of exercises is preferred, including aerobic, resistance, flexibility, and balance.
  • Stay well hydrated: According to the American Diabetes Association, dehydration can lead to elevated blood sugar levels and place considerable stress on bodily systems, such as the nervous and renal systems.
  • Prioritize a good night’s sleep and manage stress: sleep is an essential part of diabetes self-management.

Hunger Crushing Snacks

To manage and avoid hunger, one should focus on fueling their body with a combination of nutrients that promote satiety (feeling full and satisfied). Prioritize snacks that contain a good quality source of protein, healthy fats, and fiber.

  • Examples:
    • 1 small, sliced apple with peanut butter (2 TBSP)/yogurt dip (½ cup)
      • Top with cinnamon and a drizzle of honey
    • ½ cup low-fat cottage cheese, ½ cup fresh berries, ¼ cup pecans
    • 1 hard-boiled egg with 1 cup fresh sliced veggies (carrots, peppers, or cherry tomatoes)

Clemson Extension Bonus Bite

Struggling to manage your diabetes diagnosis? We are always accepting interest for our upcoming Health Extension for Diabetes classes. Add your name to our interest list!

References:

Author:

  • Julianna Lyle, Rural Health and Nutrition, Anderson and Abbeville Counties

Reviewed by:

  • Melissa Bales, Extension Associate, Rural Health and Nutrition

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