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.

Credit:  Design elements: Getty Images. EatingWell design

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

Tips for Dining Out When You Have Type 2 Diabetes

From health.yahoo.com

Eating out should be fun. But, if you're living with type 2 diabetes, having to manage your blood sugar can take a bite out of the enjoyment of sharing a restaurant meal with family or friends.

It doesn't have to be that way, though. By taking certain measures before you go to a restaurant, while you're there, and afterward, you can have a dinner out without sending your blood sugar through the roof. Here, find out what a registered dietitian recommends.

Before You Go Out to Eat

"I tell my patients, 'What you should eat is no different than what I should eat,'" says Shiri Morgan, RD, a former certified diabetes care and education specialist who now owns a small business. She says that anyone who eats out or orders takeout food regularly should make a conscious effort to choose healthier options whether they have diabetes or not.

If you tend to eat out often, get into the habit of checking out the restaurant's menu online before you go, Morgan says. That way, you can find the items that won't have a negative impact on your blood sugar, as well as those that would. With that information, you can develop a game plan for how you'll order your meal. It will be much easier to order wisely if you have one or two selections in mind ahead of time, rather than trying to do it while a server is standing over your shoulder.

"But if someone's going out to eat fairly rarely, and it's an anniversary or special occasion, I tell them to just enjoy. Eat what you want. It's one meal, and you can get back on track at the next meal," she says.

At the Restaurant: Adopting Type 2 Diabetes-Friendly Habits

Giselle Flissak/Getty Images

Making the right dietary choices to manage type 2 diabetes is more than simply choosing the right foods. It's also important to be mindful of your eating habits throughout the meal.

• Treat yourself in moderation. Morgan doesn't like the word "cheat" to describe food. "It's all about balance," she says. "When we put negative connotations on certain foods, it can lead to guilt and, possibly, disordered eating." She recommends making indulgences a part of your diet, but in moderation. For example, rather than eating a full order of fries yourself, split them with your dining partner. A few fries isn't likely to cause your blood sugar to spike, and you'll still get to enjoy them.

• Savour your meal. Research has found that among people with type 2 diabetes, those who saw themselves as slow eaters had the lowest risk of obesity, compared with those who said they ate at fast or normal rates. Fast eaters saw the highest risk of obesity, and normal eaters had an elevated risk. Eating slowly may help cut down on the chances you'll overeat. So take your time and enjoy your meal.

What to Order: Choosing the Right Foods for Type 2 Diabetes

When choosing what to order at a restaurant, balance and portion control are key. "Most places, even fast food places, are going to have good choices. You just have to make special requests and substitutions," Morgan says.

• Choose baked or grilled proteins. Opt for a lean protein, such as chicken, fish, or certain cuts of pork. They are usually a healthier option, as long as they aren't prepared with too much oil or a sugary sauce. Pair it with steamed or grilled vegetables for a balanced meal.

• Make starchy carbs the side, not the main attraction. When consuming carbohydrates, make them part of your meal, rather than the focus. Instead of having a bowl of pasta or rice, Morgan recommends having a salad or healthy protein with the starchy carb as a side dish. And when choosing starchy carbs, it's always better to opt for whole-grain, high-fibre versions, such as brown rice or quinoa.

• Use the plate method. Morgan suggests using the plate method to plan your meal, saying, "Designate half of the plate to some sort of vegetable or salad, a quarter of your plate to a carbohydrate, and a quarter of your plate to protein. This is a simple way to plan your meal."

• Control the portion size. Restaurants typically serve much larger portions than you need. Morgan suggests ordering an item that comes in an appetizer or lunch portion or opting for a soup and salad combo. Sharing meals with friends or setting aside half of your meal to box and take home are other effective portion control strategies.

What to Avoid: Being Mindful of Foods That May Worsen Type 2 Diabetes

While Morgan doesn't believe anything should be explicitly off limits, she does recommend exercising caution with some foods and drinks that can be deceptively unhealthy or trigger blood sugar spikes.

• Avoid excessive alcohol and sugary drinks. High-calorie, sugary drinks can cause significant blood sugar spikes. "Alcohol itself, like tequila or vodka, does not affect blood sugar. It's actually metabolized more like a fat. It's typically the mixers that raise blood sugar," Morgan says. People with type 2 diabetes should avoid excessive alcohol intake, but if you are going to have a drink, choose a glass of wine or liquor with a diet mixer, as opposed to a sugary cocktail or carb-heavy beer.

• Watch your sauces and soups. Honey mustard as well as BBQ and teriyaki sauces can be high in sugar. Request them on the side, or choose an alternative. Morgan also advises avoiding anything cream based. "The calories in cream-based foods are going to be in the fats, so things like aioli, butter, and cheese are going to give you a lot of calories." She recommends soups that are broth based and sauces that are made from tomato or vinegar, such as marinara or vinaigrette.

• Limit fried or breaded food. Fried or breaded dishes are usually heavy in both unhealthy fats and carbs.

After the Meal: Help Your Body Regulate Blood Sugar Levels

Once you've finished your meal, check in with your body and engage in activities that help regulate your blood sugar.

• Monitor your blood sugar levels. If you actively monitor your blood sugar, checking your levels about two hours after eating can provide valuable insights into how different meals affect your body. Morgan notes that the recommendation of the American Diabetes Association is to have your post-meal blood sugar below 180. Any higher and it's time to reassess what you ate and determine what's triggering it. "If you are watching your carbohydrates closely and being really diligent about following your plan, but your blood sugar is still high, you need to talk to your doctor," she says.

• Move your body. After a particularly heavy meal, Morgan recommends engaging in a low-impact activity, such as walking or stretching. "If someone is very insulin resistant, going for a walk immediately after eating reduces some of that insulin resistance and helps the uptake of some of the glucose in the bloodstream," Morgan says.

• Remember to drink water. Staying hydrated can help stabilize blood sugar levels in people with type 2 diabetes.

While there are guidelines many dietitians follow when it comes to managing nutrition in people with type 2 diabetes, Morgan acknowledges that there's a fair share of trial and error. Try to cook for yourself as much as possible, and make healthy choices when you dine out.

If your blood sugar is still not properly managed, Morgan suggests experimenting. "Eat really simple foods at home to see what the culprit is and determine if your blood sugar is high because of what you're eating or if there's a medication issue," she says.

And as always, speak to your doctor if you have any new or worsening symptoms.

The Takeaway

• If you have type 2 diabetes, taking certain measures before, during, and after a restaurant meal can help you avoid blood sugar spikes and enjoy eating out.

• Tactics like scoping out the menu beforehand, eating in moderation, and eating slowly can help you make good choices that keep your blood sugar levels in check.

• Opting for baked or grilled lean proteins, not filling up on starchy carbohydrates, and controlling your portion size can also help.

• Avoiding excessive amounts of alcohol, sugary drinks, and fried or breaded foods can help you keep your blood sugar levels stable.

• Checking your blood sugar, staying hydrated, and engaging in light exercise after eating can also help keep glucose levels at a reasonable level.

https://health.yahoo.com/conditions/endocrine/diabetes/diabetes-type-2/articles/tips-dining-type-2-diabetes-155641718.html