Mindful Eating and Diabetes

In our busy day-to-day lives most of us are constantly multi-tasking, especially when it comes to our meals. Often we are eating on the go or in front of our computers, TVs, or phones. Eating with these distractions can mean we aren’t paying attention to our food or the signals our bodies may be sending us. Yet, when we incorporate aspects of mindfulness at meals, or the ability to be in the present moment, we can improve digestion,1 reduce stress, and strengthen our emotional well-being.2,3  

Mindful eating may be a particularly powerful tool for diabetes management. 

What is Mindful Eating?4,5

Mindful eating is an approach that encourages awareness and presence during meals. It involves:

• Being present: Focusing on the eating experience without distractions.
• Recognizing hunger and fullness cues: Working to listen to your body’s signals to determine when to start and stop eating.
• Savoring each bite: Paying attention to the taste, texture, and aroma of food through activation of each of the five senses.

How does mindful eating work for diabetes management? 

Mindful eating can assist with diabetes management in several ways. 

1. Enhanced blood sugar control

Mindfulness interventions have been shown to improve glycemic control in individuals with diabetes as measured by hemoglobin A1c levels.6,7 By taking time to slow down at meals, you give yourself time to recognize satiety, or fullness, signals. Individuals who have practiced mindful eating have been shown to eat smaller amounts.4 A decrease in portion size could be one possible way that mindfulness helps with glycemic control. One study also found that mindful eating was associated with decreased eating of sweets as well as fasting glucose levels.8 

2. Improved mental health and well-being 

Beyond physical benefits, mindfulness can be a powerful tool for improving mental health and well-being. Mindfulness interventions have been shown to reduce stress, depression, and anxiety in individuals with diabetes.6,7,9  

3. Reduced emotional eating 

Mindful eating practices can help counteract automatic eating, or eating on autopilot. Mindful eating practices that cultivate eating with awareness and without distractions have been associated with less external and emotional eating4,5  

4. Reduced overeating  

One of the benefits of mindful eating is its impact on portion control. Research has shown that after taking part in a mindful eating intervention, participants reported a greater ability to minimize overeating and they ate past satiety less frequently.5 Eating slowly has been associated with eating less at meals4 by increasing feelings of satiety more effectively than when eating meals quickly. Individuals with diabetes who participated in a mindful eating intervention observed a significant increase in mindful observing and nonjudgement of their food behaviors, which can also help reduce overeating.10 

Practical Tips for Incorporating Mindful Eating

Here are some strategies to help you practice mindful eating in your daily routine:

1. Create a Calm Eating Environment

• Eat in a quiet, distraction-free setting.
• Set a pleasant table with utensils and plates that make you feel good about your meal.

2. Start with Small Steps

• Take a few deep breaths before you begin eating. This practice can also help activate your parasympathetic nervous system, which is the nervous system associated with digestion.
• Focus on the aroma, texture, and taste of your food.

3. Use the I Am Aware Mindful Eating Tool

• https://www.youtube.com/watch?v=jTpLnDzFDLA&ab_channel=LauraCipulloWholeNutritionandYoga

4. Chew Thoroughly and Eat Slowly

• Aim to chew each bite thoroughly before swallowing.
• Put your utensils down between bites to slow down the pace of eating.

5. Listen to Your Body

• Pay attention to your hunger and fullness cues.
• Stop eating when you feel satisfied. You can leave food on the plate and can always eat more when you are feeling hungry again.

6. Consider keeping a Mindful Eating Journal

• Record your meals and your feelings during and after eating.
• Reflect on how mindfulness affects your eating patterns and overall well-being.

Combining Mindful Eating with a Balanced Diet

To maximize the benefits of mindful eating, combine these practices with a balanced diet that supports diabetes management:

• Plan balanced meals: Include a mix of lean proteins, healthy fats, and low glycemic index carbohydrates.
• Monitor your blood sugar levels: Track how different foods and mindful eating practices affect your glucose levels by monitoring your blood glucose levels through a continuous glucose monitor (CGM).
• Consult with your LCWNS dietitian: Our team consists of Certified Diabetes Care and Education Specialists as well as yoga instructors with extensive experience in both mindfulness and diabetes.

Conclusion

Mindful eating offers a valuable complement to traditional diabetes management strategies. By focusing on the experience of eating and being aware of your body’s signals, you can improve blood sugar control, enhance portion control, reduce emotional eating, and enjoy your meals more fully. Start integrating mindful eating practices into your routine today, and experience the positive impact on your diabetes management and overall well-being.

For personalized guidance, talk to your LCWNS dietitian who can help you work on mindful eating practices for optimal blood sugar control. 

References 

1. Cherpak CE. Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function. Integr Med Encinitas Calif. 2019;18(4):48-53.
2. Tapper K. Mindful eating: what we know so far. Nutr Bull. 2022;47(2):168-185. doi:10.1111/nbu.12559
3. Keng SL, Smoski MJ, Robins CJ. Effects of mindfulness on psychological health: a review of empirical studies. Clin Psychol Rev. 2011;31(6):1041-1056. doi:10.1016/j.cpr.2011.04.006
4. Muñoz-Mireles G, Mantzios M, Schellinger JN, Messiah SE, Marroquín E. Mindful Eating as a Tool for Diabetes Prevention and Management: A Review of Potential Mechanisms of Action. Mindfulness. 2023;14(12):2831-2847. doi:10.1007/s12671-023-02236-y
5. Miller CK. Mindful Eating With Diabetes. Diabetes Spectr Publ Am Diabetes Assoc. 2017;30(2):89-94. doi:10.2337/ds16-0039
6. Hamasaki H. The Effects of Mindfulness on Glycemic Control in People with Diabetes: An Overview of Systematic Reviews and Meta-Analyses. Medicines. 2023;10(9):53. doi:10.3390/medicines10090053
7. Ni YX, Ma L, Li JP. Effects of mindfulness-based intervention on glycemic control and psychological outcomes in people with diabetes: A systematic review and meta-analysis. J Diabetes Investig. 2021;12(6):1092-1103. doi:10.1111/jdi.13439
8. Mason AE, Epel ES, Kristeller J, et al. Effects of a mindfulness-based intervention on mindful eating, sweets consumption, and fasting glucose levels in obese adults: data from the SHINE randomized controlled trial. J Behav Med. 2016;39(2):201-213. doi:10.1007/s10865-015-9692-8
9. Noordali F, Cumming J, Thompson JL. Effectiveness of Mindfulness-based interventions on physiological and psychological complications in adults with diabetes: A systematic review. J Health Psychol. 2017;22(8):965-983. doi:10.1177/1359105315620293
10. Miller CK, Kristeller JL, Headings A, Nagaraja H. Comparison of a mindful eating intervention to a diabetes self-management intervention among adults with type 2 diabetes: a randomized controlled trial. Health Educ Behav Off Publ Soc Public Health Educ. 2014;41(2):145-154. doi:10.1177/1090198113493092