With caution and moderation, people with diabetes can also indulge themselves.
For people with diabetes, the holidays are full of temptation. Candy is everywhere. Well-meaning colleagues bring in some cookies and receive party invitation after party invitation ……
Know that diabetes doesn’t mean you have to give up your favorite seasonal foods.
“Don’t deprive yourself during the holidays,” says nutritionist Elaine Magee, author of the expert “Tell Diabetics What to Eat: A Nutritional Guide,” “If a person with diabetes wants to eat English toffee, drink rum or eat other foods during the holidays , it’s all OK, but you have to plan ahead.”
For people with diabetes who are on insulin therapy, get tested for quality of life.
Have fun
While sweets are often considered the biggest enemy of people with diabetes, managing diabetes is more complicated than simply avoiding sugar. For example, other carbohydrates (such as a serving of mashed potatoes) can cause a blood sugar spike just as much as a piece of candy. For patients, it is the total amount of carbohydrates that matters, not the form of their intake. Fats rich in holiday foods should also be kept to a minimum.
So what should you eat during the holidays? Gene Barrett, PhD, of the University of Virginia, said, “A healthy, balanced diet that is low in saturated fat should be maintained at all times of the year.” He also stresses that adequate fiber and complex carbohydrates should be consumed.
This dietary requirement can be tricky during the holidays, but both Gene and Magee agree that there is no need to cut back on foods because a good diet plan balances different types of foods, and no one food needs to be off-limits.
Planning ahead
While you can’t control what foods will be put in front of you during the holidays, you still have control over what you actually choose to eat. Don’t let holiday parties that offer high-fat and high-sugar diets throw you for a loop. If you’re going to a party or holiday dinner, be prepared ahead of time.
Know your limits. Maggie says, “Every person with diabetes is different and needs to figure out the right mix of different foods for them.” While it can be difficult to calculate the exact number of grams of food to consume each day, it’s important to have a general idea of what combination of carbohydrates, fats, and fiber is right for you.
Try to anticipate what kinds of foods might be served at a party. For example, if you know your mom is making your favorite pie for a party dessert, plan your diet and medications during the day so you can have a slice of pie when you get there.
If you’re really worried that there won’t be food you can eat at the party, then consider having a snack beforehand.
Another good option is to bring an edible dish of your own to the party. There are many recipes and cookbooks for people with diabetes. In general, consider reducing the amount of sugar in sweets or using sugar substitutes, and using purees as a fat substitute in baked goods. Party hosts will certainly appreciate such behavior and will themselves relax knowing that they will not go hungry without edible food.
Rave wisely
People with diabetes are generally prone to overeating at holiday dinners or parties, especially when other guests often overindulge. However, Maggie and Gene caution that people with diabetes should not allow themselves to lose control.
Beware of what Gene calls “mindless eating,” where many people absentmindedly take a cookie or piece of candy from their plate as they pass by the table, and quickly eat a lot of food as they accumulate.
- Refuse to refill your plate and pay attention to the details. “Remember that you can control whether others add dishes to your plate or decide whether to eat some food,” says Maggie.
- Avoid or limit alcohol consumption. In addition to raising blood sugar, Gene noted that alcohol can affect the effectiveness of diabetes medications.
- Check yourself. Maggie noted that “blood sugar levels need to be checked carefully during the holidays.” This is because it becomes especially important to keep track of checking blood sugar levels during the holidays when you may eat more and also eat foods you don’t normally eat.
- For many people, lounging around watching soccer games during the holidays is the closest they get to an exercise moment. Not exercising is not good for anyone, especially for people with diabetes. Maggie recommends exercising with a social aspect during the holidays. She says, “Get a favorite sibling or friend out for a walk, it’s a great way to stay healthy.”
- Make the occasional mistake. It may be tempting to eat a diet that doesn’t suit you, but don’t give up your eating plan and indulge all weekend because of one binge. If the alcohol addiction returns, it’s important to pick yourself up quickly and start your program again, Gene said.
Stick to the plan
It can be difficult and exhausting to keep your diet in check during the holidays, especially when others don’t have to. For many patients, the holidays can be a difficult time, and being extra careful about what you eat can leave you depressed or feeling isolated from others. However, using the tips above will help patients enjoy the holidays as much as anyone else.
In addition, remember that not only does giving up the eating plan affect long-term outcomes, its effects are immediate. Maggie says, “People with diabetes will feel discomfort when they give up their eating plan, whether their blood sugar is up or down.”
So while planning ahead can sometimes be a chore, getting through the holidays healthy is the best way to celebrate the holidays.