Struggling with Poor Food Choices Despite Knowing Better? Here's Why and How to Fix It.

Living with diabetes or another chronic degenerative condition means you likely have an idea of what foods are healthy and what to avoid. But why, despite this knowledge, do we sometimes feel "powerless" when it comes to making the right food choices? If we understand that fruits and vegetables are good for us, why do we still crave nutrient-deficient processed foods and sugary snacks? If you're grappling with these questions, you're not alone --many diabetics face the same struggle. So, is there a way to break free from these habits? Let's explore why this happens and how to regain control.

The Reasons Why We Repeatedly Make Poor Food Choices

1. An Energy Crisis

Energy is the foundation of good health, and when it declines, it affects both our thinking and behaviour. This explains why we often make poor food choices. Cravings for sweets or starchy foods are a sign that your brain is starved for energy, triggering an abnormal, intense hunger. Since refined carbohydrates provide a fast energy boost, we instinctively reach for them. However, consuming ultra-processed carbs causes blood sugar spikes, followed by a surge in insulin, which stores excess glucose as fat and leads to a sharp drop in blood sugar. This creates a vicious cycle of low energy, constant cravings, and eventually, weight gain and other health issues.

2. Optimism Bias: the dark side of looking at the bright side.

Humans often exhibit a surprising bias when predicting the future. We tend to overestimate the likelihood of positive events and underestimate the chances of negative ones --this is called optimism bias. It clouds our understanding of how our indulgences affect long-term health. We overestimate how healthy we are and downplay the risks of poor food choices, believing that diseases like cancer, hypertension, diabetes, and heart disease won't happen to us. As a result, we may continue to overeat, consume excessive alcohol, and indulge in ultra-processed foods, even when we know better.

3. Imprisoned by Ingrained habits.

Right behind our brain's optimism that we won't face health issues are our ingrained eating habits. Trying to change these habits overnight is like trying to uproot a tree with your bare hands --they're deeply entrenched. Why are these habits so hard to break? Foods high in fat and sugar trigger the release of dopamine, the brain's "feel-good" hormone, making us feel rewarded. Over time, our brain adapts, creating more dopamine receptors, which means we need even more of these foods to achieve the same sense of pleasure, similar to a drug addiction. Eventually, this creates a cycle where we crave more and more of these sweet and fatty foods. This habit is hard to break because it becomes an automatic behaviour over time. A routine that's difficult to change, especially without conscious effort or a strategy.

4. Other Biological Drivers.

The effects don't stop there. These foods increase brain inflammation, reduce the generation of new brain cells, and impair decision-making, leading to impulsivity. Impulsivity refers to the tendency to act quickly and without careful thought or consideration of the consequences. It involves making spontaneous decisions, often driven by immediate desires, emotions, or environmental triggers, rather than long-term goals or logic. Impulsive behaviour can lead to actions that might feel rewarding in the moment but result in negative outcomes later. Furthermore, when the hippocampus, a part of the brain, becomes inflamed, it causes constant hunger, prompting us to eat more. Reduced brain cell production can even contribute to mental health issues like depression.

5. Seeking Emotional Comfort.

Food often becomes a way to cope with stress, sadness, or boredom. Comfort foods can temporarily improve our mood, (due to the dopamine effect mentioned earlier) but they don't address the underlying emotions, leading to overeating and guilt. This creates yet another vicious cycle: sugary, ultra-processed foods temporarily boost mood, but ultimately leave us feeling worse, driving us to eat more and perpetuate the cycle.

6. Convenience and Marketing. 

Processed and fast foods are often more convenient and heavily marketed, making them more accessible and appealing. This convenience, combined with busy lifestyles, makes poor choices feel easier in the moment.

By now, it's clear why we struggle to avoid unhealthy foods, even when we know they're the wrong choice --especially for those managing a chronic condition like diabetes, where avoiding these foods is crucial. So, how do we overcome this challenge?

The Good News: You can do something about it  - here's how.

While unhealthy eating habits can be powerful and hard to break, they can be overcome --especially when you identify the root cause behind them. Simple lifestyle changes can help reduce the impact of unhealthy diets on your brain. However, change isn't always easy, and you're likely to face challenges along the way. This is where a health coach becomes invaluable.

Health Coaching: A Game Changer for Transforming Ingrained Habits

Imagine having a guiding light on your journey to better health --someone who walks with you every step of the way. With a health coach by your side, you'll feel empowered to embrace a nourishing way of eating that transforms your life! Picture stabilizing your blood glucose levels, boosting your energy, normalizing your appetite, and watching your cravings fade away. 

Your coach will be your unwavering support as you navigate the challenges of breaking free from unhealthy eating habits. Together, you'll uncover the root causes of your choices and explore healthier alternatives. As you practice these new habits daily, they will gradually become second nature, making lasting change possible.

You'll also learn to reframe those old, negative thought patterns that hold you back, gaining clarity on the true impact of your behaviours. Your coach will help you recognize the benefits of change, reinforcing your commitment to a healthier lifestyle and guiding you toward the vibrant, fulfilling life you deserve.

In conclusion, understanding why we struggle with poor food choices, especially while managing diabetes, is the first step toward reclaiming your health. Acknowledging the complex interplay of energy levels, ingrained habits, and emotional triggers can illuminate your path to lasting change. While the challenges may seem daunting, remember that transformation is not only possible but within your reach. With the support of a health coach, you can break free from these cycles, empowering yourself to make nourishing choices that enhance your well-being. 

Embrace the journey, for each small step leads to a healthier, more vibrant life. You have the power to rewrite your story --let today be the beginning of a new chapter in your health journey!