Holiday eating tips for diabetes are important for diabetics and their loved ones to know so they can prioritize health this time of year.
Have you been working hard to stay on track with managing your diabetes? We’re here to help keep you on this path. We know it can be difficult around the holidays with all the yummy treats and endless food.
“There will be no shortage of sweets and treats this holiday season and while it’s tempting to indulge ourselves, overdoing it can lead to long-term damage for diabetics,” Linda Boe, a diabetes care and education specialist in our Greenville market, shares. “Sugar is more addicting than crack cocaine. It can increase inflammation and it’s inflammation that causes heart disease. People that have diabetes are at a four-time higher risk of heart disease.”
Before you give up on going to holiday gatherings, know there’s hope. Many of our diabetic patients have found success navigating the season and keeping their health on track by using some of the below tips.
First, plan ahead.
During the holidays, it is a good idea to stay on a schedule and eat close to your usual times to keep your blood sugar stable.
“Maintaining an eating schedule is crucial,” Linda says. “Lots of time, if a patient skips a meal, that’s going to increase their intake later in the day.”
If you are going to a holiday gathering and aren’t sure what food items will be there, make your own diabetic-friendly dish to bring and enjoy (see below for a recipe idea!)
Also, eat a small, balanced meal or snack before a large meal. This will help satisfy your appetite, so you will be less likely to indulge in treats.
Second, be smart with your plate.
Move away from the buffet area after you fill your plate so you don’t graze. Start by eating vegetables to satisfy your initial hunger, and don’t feel you have to put every food option on your plate. As for your favorite dishes, indulge by enjoying a small portion.
“You have to choose wisely,” Linda advises. “Rather than eating something you can eat any day, try to give up food you can get every day of the year.”
Additional holiday eating tips for diabetes
- Stay physically active by doing it in small, more manageable chunks of time.
- Schedule “me time” to keep your stress level down.
- Get a good night’s rest. Sleep deprivation can increase cravings, so try to get at least six hours of sleep a night.
- Hydrate! Linda suggests drinking four 16-ounce water bottles a day to curb your appetite. “I like to put four rubber bands around my water bottle and every time I finish it, I take one off so I can keep track of how much I’m drinking.”
- Limit alcohol consumption as it can cause a low blood sugar reaction. Women shouldn’t drink more than one alcoholic beverage a day, and men should stay under two drinks.
- If you stray from the healthy eating path, shake it off, pick yourself up and get back on track.
- Try modifying recipes. For instance, using avocado in place of butter for a cookie recipe or plain Greek yogurt in place of butter in a cake recipe can make them much healthier for you without significantly changing the taste.
Check out this diabetic-friendly stuffing recipe!
Looking for a traditional holiday dish that is also diabetic-friendly? Look no further than this stuffing recipe. It is sure to be a hit with your loved ones as well.
Ingredients:
1 tbsp light butter
14 oz stuffing bread
1/2 cup chopped onion
1/2 cup diced celery
1/2 cup diced carrots
1/2 cup diced mushrooms
2 to 3 cloves of garlic
2 to 2 1/2 cup chicken broth
1 to 2 tsp poultry seasoning
Pepper to taste
Directions:
Preheat oven to 350 degrees.
Heat a large sauté pan. Once heated, add butter and spray with cooking spray. Add carrots and sauté. Add celery, onion, garlic and mushrooms. Add additional cooking spray if needed and continue cooking until veggies are tender. Remove from heat, transfer to a large bowl and allow to cool slightly.
Add bread stuffing to bowl with veggies and toss together. Season with pepper and poultry seasoning. Add chicken broth, mixing until moist but not soaking. Taste and adjust seasoning.
Spray a casserole dish with cooking spray, then add the stuffing mix. Cover with foil and bake for 20-25 minutes. Uncover and cook for an additional 10 minutes or until slightly crispy on top.
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