Binge Eating and Diabetes
There is a strong connection between type 2 diabetes (T2DM) and binge eating disorder (BED). Studies suggest that binge eating may be the most common eating disorder in people with T2DM including 12% of people with T2DM also suffering from BED (1). Given that BED impacts 2-3.5% of the US population, people with T2DM have a higher prevalence of BED compared to the general population (1).
What is binge eating disorder?
Binge eating disorder is defined as recurrent episodes of uncontrollable overeating. Binge eating typically happens in a short period of time and food is eaten to the point of discomfort. Shame, distress, and guilt typically follow the binge episode.
Can binge eating cause diabetes?
Research indicates that individuals with BED have a higher risk of acquiring T2DM (2). Studies have also shown that increased severity of BED leads to high blood pressure and A1c (1).
But why is this?
Eating large amounts of food in a quick amount of time can dramatically increase the after-meal blood sugar. Binge eating can also decrease insulin sensitivity, meaning the body cannot use insulin properly (3). When we have too much blood sugar after a meal and the insulin is working properly… this adds up to high blood sugar for extended periods of time. Over time, this combination may lead to type 2 diabetes.
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Diabetes and Binge eating disorder
Okay, we know that there is a strong connection between T2DM and BED… what can we do about it?
The first step is determining if a binge is triggered by an emotional or biological reason or both.
Emotional Binge Eating - What do I do?
First things first! Overeating is a pretty good choice considering that many people turn to drugs, alcohol, or gambling when they can’t handle an intense emotion. Yes, overeating does have some unwanted side effects…but overall it’s a pretty fine choice.
Got it? Good!
Next, we need to identify if we are eating in response to emotional hunger. This is half the battle!
Before a binge, stop for a brief moment and ask yourself: “Am I eating in response to physical hunger or emotional hunger?”
When you notice that you are eating in response to emotional hunger, stop and ask yourself: “Can this wait?”
Emotions only last 90 seconds (4). It is our stories around these emotions that keep them around. Emotions are like a wave, they gather intensity quickly, reach a peak, and then crash. Can you ride this wave?
“No, I can’t wait.” is an acceptable answer!
When you go to grab a food, note which food you are grabbing. Is it a typical food that you grab when going to binge? Is this a food that you consider bad/forbidden/off-limits? Often, “forbidden foods” are used to distract or numb us from the original emotion. Knowing this can be powerful!
Plan for next time - build an emotional toolbox:
After a binge, ask what would have been helpful in the moment? Call a friend? Watch a tear-jerker? Listen to that playlist that makes the world better? Hilarious memes? Journal? Go for a walk? Affirmations? Just sit a cry?
I know, no movie or song is going to fix everything. But, it’s worth it if it makes everything 1% better.
Finally, seek help. Emotional binge eating may be coming from a place you don’t even see. Find a therapist and dietitian that can help you work through this!
Biological Binge Eating - What do I do?
The #1 thing someone is told after being diagnosed with type 2 diabetes is to lose weight. Doctors push it, families push it, and commercials on the tv push for weight loss.
(It is important to know that you can be healthy at every size. Weight loss is not necessary for blood sugar control. What to learn more about this? Check out this post on Intuitive Eating.)
Weight loss is typically attempted by low-calorie diets, removing carbohydrates (click here to learn why low-carb diets don’t work), and/or excessive exercise. The problem is, these methods can all lead to binge eating(5).
The body has been evolving for millions of years and has built up a lot of different survival mechanisms to make sure that our needs are met. The body needs a certain amount of calories, carbohydrates, and vitamins/minerals to survive. If we aren’t meeting those needs, the body will increase cravings until needs are met.
For example: Susie may skip breakfast, have a low carbohydrate lunch, and even a low carbohydrate dinner but doesn’t feel satisfied. Susie then binges on all of the sweets in the house to try and feel satisfied.
To make matters worse, a binge leads to high blood sugar levels and the body hasn’t made enough insulin in the blood to cope. This can lead to feeling tired and hungry, which can make the body crave more food.
Once the body has made enough insulin, the blood sugar drops quickly triggering more hunger. This can lead to a vicious cycle of uncontrolled eating (6).
So, what do we do?
We eat all of the food groups (protein, fat, carbohydrates) consistently throughout the day.
No skipping breakfast to save on calories. No skipping carbs because you ate too many yesterday. No over-exercising to compensate for your last meal. To bring back the old 80s D.A.R.E. catchphrase: JUST SAY NO to dieting.
I know, this is easier said than done. Check out our post on Intuitive Eating to learn more about ditching the diet with diabetes.
Finally, seek help. Binge eating is a vicious cycle and a dietitian can help you get out of it.
CLICK HERE to schedule a free call with me, a dietitian and diabetes educator.
Let’s Bring It All Together
Binge eating disorder and diabetes have a very close connection. 12% of people with type II diabetes are also diagnosed with binge eating disorder (1). This combination of T2DM and BED has been shown to increase blood sugar and A1c (1).
The causes of binge eating can come from an emotional or biological place and often both are involved.
It is important to seek help from a therapist and dietitian to help you break out of this vicious cycle.
CLICK HERE to schedule a free call with a dietitian and diabetes educator.
Author: Laurel Ann Deininger, MS, RD, LDN, CDE
Sources:
Matz, Judith, and Ellen Frankel. Beyond a Shadow of a Diet: the Comprehensive Guide to Treating Binge Eating Disorder, Compulsive Eating, and Emotional Overeating. Routledge, 2014.