Listen to the latest episode of The Diabetic Toolbox Podcast: Is Secret Eating Ruining Your Diabetes Management?
Hello everyone, and welcome back to The Diabetic Toolbox, where our mission is to end type 2 diabetes one family at a time through education, support, and empowerment.
Today, we’re diving into a topic that hits close to home for many of us: secret eating.
Have you ever pulled up to a drive-through or ducked into the nearest gas station to grab candy, donuts, chips, or another favorite snack, but chose to eat it in the car or alone rather than in front of your family? Maybe you knew they’d frown upon it because you’re prediabetic or managing type 2 diabetes.
I’ve been there myself. And let’s be honest, secret eating isn’t just about food. It’s about the guilt, shame, and loss of control that often come along with it. Today, I want to share what secret eating really is, how it can affect your diabetes management, and three practical strategies that helped me stop.
What Is Secret Eating?
Secret eating happens when you eat foods in private that you don’t want others to know about. Sometimes it’s about hiding “junk food,” other times it’s about eating more than you intended.
For people managing diabetes, secret eating can become a dangerous cycle. You may feel deprived by strict diet rules, give in to cravings when no one’s watching, then feel guilty afterward. This guilt often leads to more secrecy and stress, both of which can directly affect your blood sugar.
How Secret Eating Affects Diabetes Management
- Unpredictable blood sugar spikes – Sneaking in high-sugar or high-carb foods makes it harder to track and manage your glucose levels.
- Emotional stress – The shame of hiding your eating can increase stress hormones, which also impact blood sugar.
- Disconnection from support systems – When you hide what you’re eating, you also miss out on the encouragement and accountability your family and care team can provide.
The good news? You can break free from secret eating, and it doesn’t mean giving up all your favorite foods.
3 Strategies That Helped Me Stop Secret Eating
1. Stop Labeling Foods as “Good” or “Bad”
Instead of viewing food as black and white, I started thinking of it on a spectrum. Some foods fuel my body and help my blood sugar stay stable, while others are better enjoyed occasionally. When I took away the “bad” label, the guilt started to fade.
2. Build Mindful Eating Habits
I began slowing down when I ate, asking myself: Am I hungry, or am I bored, stressed, or seeking comfort? By tuning into my body, I could recognize cravings for what they were—and make more intentional choices.
3. Find Balanced Swaps I Actually Enjoy
Rather than cutting out the foods I loved, I learned how to enjoy them in a balanced way. For example, pairing fruit with protein, choosing air-popped popcorn instead of chips, or enjoying a small dessert without shame. Over time, these swaps gave me satisfaction without the guilt or blood sugar crashes.
Secret eating doesn’t make you weak; it makes you human. But hiding food from yourself and others can keep you stuck in a cycle of guilt and frustration. By removing labels, practicing mindful eating, and finding balance, you can reclaim control over your relationship with food and your diabetes management.
Remember, diabetes management isn’t about perfection; it’s about progress and empowerment. You can enjoy the foods you love and still protect your health.
All right, my friend, that is all I have for you today. Please share this episode with someone you love, and if you are ready to take the guilt and overwhelm out of fixing your dinner plate. Download my free Balanced Plate Planner, a simple tool to help you build meals you love while managing blood sugar and losing weight.
Until next time, take care of yourself and each other,
With Peace & Love,
Renee
Resources to Support Your Journey
The Balanced Plate Planner
A Free Guide to Steadier Energy, Balanced Blood Sugar, and Simpler Meals
Stop the Blood Sugar Rollercoaster. Start Feeling Steady, Energized, and in Control.
If you’re navigating pre-diabetes or type 2 diabetes, food shouldn’t feel like a math test. You don’t need another diet; you need a simple way to build meals that work for your body. That’s why I created the Balanced Plate Planner, and I’m giving it to you free.
Inside you’ll get:
The Balanced Plate Formula (easy, repeatable, stress-free)
Real-life sample meals you can use today
A printable weekly meal planning template
Quick tips to shop smarter and prep faster
This isn’t about perfection. It’s about progress, one plate at a time.
Click “Download” to grab your free copy.
📌 Free Quiz: Is My Hunger Real?
A quick tool to help you understand emotional vs. physical hunger so you can eat with confidence and clarity. 📘 BONUS When You Take the Quiz, our Mini eBook: Relax and Recharge Includes our free guide to better sleep and stress relief, two often overlooked keys to healthy blood sugar management.
💎 Need a Little Inspiration You Can Hold Onto?
Explore the It’s Not Over Until I Win Collection by Renee & Rubys. Journals, mugs, and wearable affirmations are designed to breathe life into your journey because your story isn’t over yet. 🎁 Enjoy 20% off your entire purchase with code ENJOY at checkout!
⚠️ Disclaimer
The Diabetic Toolbox content is for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your licensed healthcare provider before making changes to your diet, medication, or fitness routine. Participation in any program, including our Yoga Audio Series, is at your own risk. Your health and safety are our top priorities, and we’re honored to walk this journey with you.
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