Living with Diabetes: Tips to Enjoy the Holidays Healthfully
By
American Heart Association
Why It Matters:
Smart choices and a list of healthy foods for diabetics can help them manage their condition.
Tasty diabetic holiday recipes can be easily incorporated into traditional seasonal fare.
Eating a variety of food groups and keeping carbohydrate intake consistent are key in managing diabetes year-round.
Millions of Americans living with diabetes manage it by keeping a close eye on their blood sugar levels and diet. About 34 million people in the U.S., or just over one in 10, have diabetes.1
The holidays can present special challenges for people with diabetes, a condition in which the body doesn’t produce enough insulin or doesn’t use insulin efficiently enough to absorb sugar from the bloodstream.2Choosing and preparing healthy foods can go a long way toward keeping blood sugar levels safe and diabetes in check this season.
Tips for enjoying healthy meals abound, including the diabetes plate method, which emphasizes appropriate portions of nonstarchy vegetables, such as broccoli or leafy greens; lean protein, such as turkey or lean beef; and carbohydrates, which can include sweet potatoes, pumpkin and whole-grain breads.3There are many other strategies for making smart choices.
Small holiday meal changes can lead to healthy results
If you’re hosting a holiday party and you or someone attending has diabetes, try changing traditional holiday food preparations to incorporate healthier ingredients and create diabetic holiday recipes. Think fat-free cheese and whole-grain breads. Keep in mind that almost any dish can get a healthy holiday makeover. Herbs and spices are good substitutes for salt and sugar. Fat-free evaporated milk can take the place of heavy cream. Consider using whole-wheat flour instead of white flour.
“It’s important to offer a variety of dishes, not just the typical carbohydrate-focused ones like mashed potatoes, stuffing, or dinner rolls,” said Kristen Smith, MS, RDN, spokesperson for the Academy of Nutrition and Dietetics. “Include simple recipes and several food groups, perhaps by serving a nonstarchy vegetable dish or a roasted lean meat with herbs. Limit overloading the table with casseroles, as they often include several carbohydrate-rich ingredients,” Smith said.
It’s also a good idea for hosts to be aware of serving foods that may cause allergic reactions for some guests. Those ingredients always should be disclosed to help everyone, not just those with diabetes, stay healthy.
Manage meals before you go
“When heading out to a late afternoon or evening holiday event, don’t skip meals and snacks earlier in the day — it can cause significant blood-sugar fluctuations,” Smith said. “Try to eat breakfast and small meals beforehand.”
“Don’t be afraid to ask the host what foods you can expect to be served, so you can plan your other meals accordingly,” Smith said. “It may be necessary to bring a snack to the holiday gathering if the timing of that meal doesn’t align with your normal eating schedule,” she added.
If possible, work in some physical activity before a holiday party. Take a brisk walk outdoors or find a few minutes to work out with an exercise video or online class.
Beating temptation — choosing this over that
“To avoid mindless food grazing at a party, survey the choices first before filling your plate. Then select your food and enjoy it, eating mindfully,” Smith suggested.
Carbohydrates impact blood-sugar levels, so strive for balance and consistency. Start with selecting nonstarchy vegetables. Try to choose carbohydrates that are nutrient dense and rich in fiber and limit starchy foods.4 Remember to practice portion control. One way is using your hand. A serving of fruit is roughly equal to the size of your fist. An ounce of cheese or meat is around the length of your thumb.5
Stick with calorie-free drinks, such as plain or sparkling water, diet soda or unsweetened tea or coffee.6 “As for drinking alcohol, that should be an individual decision discussed with your doctor to determine the best approach,” Smith said, “because there isn’t a universal rule for how to safely incorporate alcohol into the diet of a person with diabetes.”
Another key to beating food temptations is to realize there’s more to a holiday gathering than eating and drinking. Focus on socializing. Get into the spirit of the season by chatting with old friends and making new acquaintances.
Keeping an eye on blood sugar and insulin levels
There are two types of diabetes. People who have Type 1 diabetes must take insulin or other medications daily. Type 2 diabetes is the most common form and may be delayed or controlled with diet and exercise. Prediabetes is when the body is having trouble getting blood sugar down to a healthy range, but it hasn’t yet reached the level of Type 2 diabetes.2
Adults with diabetes are twice as likely to have a heart attack or stroke than those who don’t have diabetes.7 The American Heart Association and American Diabetes Association have created four questions to ask your doctor about diabetes and heart health.
Some people with diabetes must self-monitor their blood sugar levels. Paying attention to those numbers can help you avoid getting sick or even avoid a trip to the hospital. During the hectic holidays, it’s easy to get caught up in the moment and forget to check your blood sugar or run out of diabetic supplies to do so, but it’s crucial not to slack off.
“The holidays are certainly not an excuse to take a break from monitoring your blood sugars,” Smith said, adding, “If you are like most people and experience stressful situations during the holidays, hormones from stress could actually increase your blood sugar.”
Be mindful of your health during the holidays
Making smart choices about food and drinks, physical activity, and blood sugar monitoring can help manage diabetes and make for a happy, healthy, and safe holiday season. There are many great tasting holiday dishes — and alternative recipes to prepare — that won’t put you at risk.
Remember that your health and well-being come first during the holidays and throughout the year.
Things to Consider:
Emphasize nonstarchy vegetable dishes and lean proteins at holiday parties to keep diabetes under control.
Try to use herbs and spices as alternatives to sugar and salt in preparing holiday recipes for people with diabetes.
Holidays can be stressful, but don’t slack off in monitoring blood sugar levels during the season.
This article was prepared by the American Heart Association (AHA). Transamerica is not affiliated with the AHA and does not control, guarantee or endorse the information. This information does not constitute the practice of medical advice, diagnosis or treatment. Always talk to your healthcare provider for diagnosis and treatment, including your specific medical needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care professional immediately. If you are in the United States and experiencing a medical emergency, call 911, or call for emergency medical help immediately.
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