If you’re living with diabetes, watching what you eat is an important part of controlling your blood sugar and avoiding complications. But during the holidays, rich foods and beverages seem to be everywhere. The good news is that you won’t need to avoid seasonal favorites entirely. Taking a mindful approach with the following tips will allow you to manage your diabetes without missing out on festive fun.
Stick to Your Schedule
Eating at the same times each day helps your blood sugar stay on track, but holiday meals may take place outside of these windows. Be prepared for schedule changes and delays by having a light meal or large snack before you arrive at a gathering. That way, if you’re approaching your normal meal time and the holiday spread is nowhere in sight, you’ll already have something to tide you over.
Be Careful with Carbs
Potatoes, pastries, and pies… Holiday menus tend to have carbs galore. You might find yourself wondering, “What Christmas foods can a diabetic eat?” Of course, the same question can go for Hanukkah, New Year’s, and other special occasions, too.
As long as you’re managing your diabetes by checking your insulin regularly, taking medication as prescribed, and following any other elements of your care plan, there are no foods that are off-limits entirely. But sugary foods and heavily processed starches are more likely than others to spike your blood sugar, so you’ll want to control your portion of them by balancing out your plate.
Non-starchy vegetables like asparagus, brussels sprouts, green beans, and collards should take up about half your plate, while lean proteins like turkey or fish should fill a quarter. Reserve the final quarter for your starches, like potatoes and parsnips. Or, if you have your eye on a specific dessert, skip the savory starch and save room for a small, sweet indulgence.
Leave the Rest for Leftovers
It’s easy to be overwhelmed by choices when so many appetizers, main dishes, sides, and desserts are up for grabs. This is especially true for favorite foods you only see this time of year. If you find yourself missing out on some delicious-looking options in order to healthily limit your portions, your host might be happy to send you home with leftovers of whatever you didn’t get a chance to try.
Sip Mindfully
Holiday-themed drinks can be an enjoyable part of the season, but many have lots of added sugars. If you want to imbibe a bit, during the rest of your day, choose sugar-free sweeteners for your coffee, flavored seltzers, or best of all, plain water. And during any occasion, avoid or limit alcohol, since liquor, beer, and wine can also raise your blood sugar.
Stay Active After the Meal
After any meal, it’s normal for your blood sugar to peak within one to two hours. But if you get moving within 30 minutes of finishing your food, you can help your body better manage the spike. Up to 40 minutes of moderate-intensity movement is best, but even just 10 minutes can be beneficial. Take a brisk walk through your neighborhood to see all the holiday lights, or challenge family members to a round of hoops in the driveway.
Schedule an Appointment With TourTown Health’s Primary Care Providers
Managing diabetes is a lifelong endeavor, and we’re here to help. Turn to our primary care providers for chronic disease management focused on treating you as a whole individual, taking into consideration your unique lifestyle. To request an appointment, send us a message online or call us at 770-463-4644.
