How to Navigate Holiday Gatherings When You Have Diabetes

From eatingwell.com

Dietitians talk turkey about managing blood sugar during the holidays 

KEY POINTS

• Stick to your usual eating schedule to avoid blood sugar swings during holiday meals.
• Use the plate method: balance non-starchy veggies, lean protein and a favourite carb.
• Incorporate movement, like a walk, to help manage post-meal blood sugar levels.

The table is set, the turkey is carved and it’s time to dig in. But with diabetes, you might hesitate before you partake. When you’re working on blood sugar management, the holiday spread can sometimes feel less like a celebration and more like a minefield. “Between traditions, unfamiliar foods, larger portions, delayed meals and changes in routine, managing blood sugar during holiday gatherings can be tricky,” says diabetes care specialist Vandana Sheth, RD, CDCES, FAND. “Also, social pressure can lead to eating certain [unhealthy] foods even when you are trying to be mindful of your choices.”

Despite these challenges, managing diabetes doesn’t have to mean missing out on the joy of the season—even the joy of food. “You can absolutely enjoy your favourite foods, but focus on a few simple strategies,” says Erin Palinski-Wade, RD, CDCES. Below, discover four dietitian-approved tactics for making the most of holiday meals with diabetes.

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Don’t Skip Meals to “Save Up”

When the big day arrives, one popular strategy may actually backfire: skipping meals to save up your calorie budget. “Arriving overly hungry can make it harder to tune into your hunger and fullness cues,” says Sheth. Plus, according to Palinski-Wade, going too long without eating—then overdoing it at the holiday meal—can cause your blood sugar to swing too high or too low.

Rather than going into feast or famine mode on a holiday, she recommends sticking as close to your normal eating schedule as possible. Sheth agrees. “Enjoy your usual meals throughout the day, and consider a small snack with protein and fibre if the holiday meal runs late,” she suggests.

Build a Blood Sugar–Friendly Plate

Just because it’s a holiday doesn’t mean healthy eating has to take a vacation. If you look closely, you may find that a buffet features foods that fit in a diabetes-friendly diet. Consider three broad categories: non-starchy vegetables, protein and carbs. “I recommend using the plate method: Fill half your plate with non-starchy vegetables, one-quarter with lean protein like turkey, and the remaining quarter with your favourite carbohydrate, whether that’s stuffing or sweet potatoes,” Palinski-Wade says. This method—in line with the American Diabetes Association’s Diabetes Plate—can help simplify your choices at the Thanksgiving table.

Palinski-Wade offers one more pro tip once you sit down to eat: “Eat your vegetables and protein first, which can slow digestion and help reduce blood sugar spikes.” Fibre and protein both keep you feeling fuller, too, preventing overeating.

Use a Rating System

At holiday get-togethers, the food overwhelm is real. You’ll probably need to make some critical decisions so you don’t end up with a 10-pound plate. After all, portion control is an important part of blood sugar management. The amount you eat directly influences the glucose in your bloodstream.

Palinski-Wade recommends using a mental rating system. “Before you fill your plate, take a minute to survey all of the food offerings,” she says. “And then ask yourself, on a scale of 1 to 10, what are the 9s and 10s (the must-haves) and then fill your plate with those. Don’t waste plate space (or extra carbs) on foods you don’t actually enjoy.” As you do so, remember to balance your favourites with lean protein and fibre-rich veggies. This way, “you can keep your blood sugar steady while eating what you love,” she says.

Incorporate Movement into the Festivities

If you’re off work for the holiday, you just might have time for extra movement. Whether it’s a morning hike or a game of touch football while the turkey cooks, physical activity can become a new tradition. Sheth suggests making it a family affair, inviting others to join in. The more you move, the better your blood sugar response is likely to be. Exercise is strongly linked with better blood sugar control.

Or, if you’re busy earlier in the day, you might prefer a post-meal outing. “Enjoy a 10- to 15-minute walk after the meal to help manage your post-meal blood sugar response,” Sheth recommends. Some research shows that walking for even as little as two minutes can help regulate blood sugar!

Other Tips for Managing Blood Sugar During the Holidays

Throughout the holiday season, it’s always a good idea to set healthy intentions. For steady blood sugar, try focusing on the following:

• Keep a consistent schedule. Holidays are notorious for disrupting regular routines. As much as possible, hold fast to your usual schedule of medications, meals, hydration, activity and sleep, Sheth says. Consistency is key for steady blood sugar.
• Prepare for fluctuations. Even the best-laid holiday plans can sometimes go awry. Stay prepared for potential disruptions to your blood sugar. Sheth recommends keeping a source of fast-acting carbohydrate on hand if you’re on insulin or other diabetes medications that can cause low blood sugar.
• Keep a big-picture perspective. If you accidentally overdo it on apple pie or your aunt’s famous pumpkin rolls, don’t beat yourself up. “Remember, it’s your overall habits that matter most, not one holiday meal,” says Palinski-Wade.

Our Expert Take

Living with diabetes may make holiday eating a little more challenging, but that doesn’t mean festive meals can’t be satisfying, delicious and diabetes-friendly. Try sticking to a regular eating schedule, focusing on foods with protein and fibre, prioritizing must-have favourites and making space for movement. And when mealtime rolls around, savour each bite—and each moment of celebration with family and friends.

https://www.eatingwell.com/how-to-navigate-holiday-gatherings-when-you-have-diabetes-12193401