Emotional Eating with Type 2 Diabetes

Written by Emma L, Dietetics Intern | Reviewed and adapted by Megan Koehn, RDN

Emotional Eating and Type 2 Diabetes: Why It Happens and What You Can Do

Living with Type 2 Diabetes is no small feat. Lowering your A1c requires constant attention—what you’re eating, how active you are, how stressed you feel—and ironically, that hyper-awareness can make you more stressed. It gets even harder when food is the main way you’ve learned to cope with tough emotions like stress or anxiety. If you’ve ever turned to food for comfort and then felt guilt or shame afterward, you’re not alone—and you’re not failing.

Emotional eating often comes from a physiological place - blood sugar fluctuation, hormone imbalance, or over restriction of carbohydrates. I recommend these tests to help you pinpoint what is causing your cravings and emotional eating.

This post is here to help you understand the why behind emotional eating and offer some practical tools so you can manage stress without falling into a cycle of restriction, cravings, and guilt. Let’s start by unpacking that cycle.

The Binge-Restrict Cycle (and Why It’s So Hard to Break)

At the heart of emotional eating is the binge-restrict cycle. It often starts with restriction—either intentional (like avoiding “bad” foods) or unintentional (like skipping meals). That restriction leads to increased cravings. Think of it like this: don’t think of a pink elephant. What pops into your head? A pink elephant, of course.

This is called the Pink Elephant Paradox, and the same concept applies to food. When you tell yourself you can’t have something, your brain latches onto it, making cravings stronger. Eventually, the tension builds until you give in—often eating more of the food than you intended. Cue the guilt, the shame, and the inner critic telling you that you “just need more willpower.” So, you go back to restriction—and the cycle continues.

The key to breaking this loop isn’t more control. It’s compassion. Recognize where you are in the cycle and give yourself grace instead of judgment.

Emotional Eating: More Than a Willpower Problem

Emotional eating isn’t about weakness—it’s biology. When you’re stressed, your brain activates your fight-or-flight response. Whether you're running from a bear or stuck in traffic, your body reacts the same way: cortisol floods your system with glucose for quick energy. Blood sugar rises. And your brain? It’s looking for relief.

For some people, eating foods high in sugar or fat does bring short-term calm. Your brain remembers that. So next time stress hits, it nudges you toward the same soothing pattern. This is why managing stress is just as important as managing food choices when it comes to your blood sugars.

Food Can Be A Tool—But It Shouldn’t Be the Only One

Emotional eating isn’t inherently bad—it’s a strategy. It might’ve helped you cope when you didn’t have other tools. But if it’s the only tool in your toolbox, it can backfire—especially when it impacts your health goals.

The good news? You can build a better toolbox.

Try incorporating tools like mindfulness, journaling, gentle movement, deep breathing, or even a simple distraction like a walk or phone call. These small actions can help you ride out the urge to eat when emotions run high.

Also, don’t underestimate the basics: eat consistently throughout the day (yes, including breakfast), avoid getting overly hungry, and work on removing the “good vs. bad” labels from food. These steps can reduce the intensity of emotional eating episodes.

The Bottom Line

Emotional eating isn’t just about willpower—it’s about biology, coping, and habit. The more you understand what’s happening in your body and brain, the more empowered you’ll be to respond with compassion and intention. You don’t need to be perfect. You just need more tools, more grace, and a plan that supports your health and your humanity.