Enjoy holiday traditions while managing diabetes
Between pumpkin pie, cookie swaps and family feasts, the holidays are a whirlwind of flavors. For someone living with diabetes, this time of year can cause real challenges.
By making a few adjustments and with some thoughtful meal planning, these strategies can help keep blood sugar in check while still enjoying family recipes.
The various celebrations and the abundance of special holiday foods can be an obstacle course when trying to make healthy choices, said Lauren Amaya, Oklahoma State University Extension diabetes specialist.
“Many holiday meals consist of rich, carb-filled foods that affect blood sugar levels, but being aware of portion sizes and making plans to stay active are healthy steps to take to help keep blood sugar under control,” she said. “Now is the time to develop a plan to make healthier choices and other modifications. It’s definitely a balancing act to enjoy the holiday food while managing diabetes.”
Modifying portions is a significant key to getting through the holidays. Amaya suggests implementing the diabetic plate method to help balance good food choices. Fill half of the plate with non-starchy vegetables, one-fourth of the plate with lean proteins and the remaining one-fourth with food that contains more carbohydrates.
“While making healthy food choices is best, managing the holidays doesn’t mean deprivation,” she said. “I’m going to enjoy a small slice of a regular pecan pie because that isn’t something I eat every day. It’s about trade-offs. Reducing carbs in the main meal can leave room for a bit of a splurge with dessert or beverage.”
Sometimes people think that if they don’t eat all day, they can eat all of the foods offered at a holiday meal. However, that induces big spikes in blood sugar. Spreading carb intake throughout the day is the best way to keep blood sugar levels in check.
Be mindful of hidden carbs and calories. Beverages such as hot cocoa and spiced cider can contain more sugar than Grandma Ethel’s pecan pie. Sparkling water or unsweetened tea are better options. If hosting the family meal, ensure there are drink and food options for all dietary needs.
“It’s tempting to go find the recliner or the couch after a holiday meal, but being physically active is important,” Amaya said. “Go on a walk after eating. Physical activity helps the body take up glucose more easily. You don’t have to join in on cousins’ or grandkids’ football game, but a short stroll around the neighborhood is a healthy thing to do.”
Physical activity recommendations are 150 minutes per week, but anything above zero minutes is a step in the right direction.
Signs of diabetes include increased hunger, frequent urination, frequent thirst, fatigues/tiredness, dry mouth, itchy/dry skin, blurred vision and unintentional weight loss. Anyone experiencing these symptoms should consult their physician.