Keeping blood sugar levels is important for those with diabetes, and prediabetes. It takes a lot of effort to eat healthy consistently, especially during the holidays. Eating diabetic-friendly meals can be difficult at holiday parties and family meals. But with intention and effort, it can be done. Here are 5 ways to regulate your blood sugar during the holidays.
1. Keep Alcohol to a Minimum
Alcohol can cause low blood sugar resulting in dizziness, shaking, and sweating. Not a great state for a festive holiday party. Holiday cocktails mulled wine and festive beers are common in bringing in good cheer. Hydrate and eat a blood sugar-friendly meal with protein, fat, and fiber before drinking.
If you do choose to drink, pick one with lower sugar levels. A Moscow Mule can have 23 grams of sugar, whereas a martini has less than 1 gram. Even mocktails, while better without the alcohol, can still rack up the carb levels. Eating a handful of mixed nuts or peanuts while drinking can help keep your blood sugar levels in check.
2. Eat It All, Just Not All At Once
Turkey, pie, cookies, stuffing, roast, potatoes oh my! What’s a holiday meal without overeating? It’s pretty much expected at Thanksgiving with a nap to follow.
Overeating can spike your blood sugar. Eat smaller meals throughout the day.
You don’t have to show your gratitude for the food on the table by eating it all at once. Holiday leftovers can be just as enjoyable. Enjoy a healthy portion at the table, knowing you can have seconds in a few hours. Think about it. It’s permission to eat that delicious food, not once, but twice!
Skipping breakfast or lunch before a big holiday meal is common. Think you’re “saving calories” for the big event? Think again. In reality, we’re letting our blood sugar drop too low and then spike up high after the huge feast. This is a big mistake if you have diabetes or want to avoid holiday weight gain.
Instead enjoy a healthy breakfast with protein, fat, and carbs a few hours before. You’ll avoid overeating and keep your blood sugar levels in check.
3. Don’t Over Exercise to Burn Off Holiday Meals
Stay consistent with exercise during the holidays but don’t overdo it. Exercising more than usual can cause low blood sugar. Don’t fear the holiday weight gain and start an intense workout plan.
If you already have an exercise regime in place, stick with it. Adding short, low impact walks into your week if you’re new to exercise is a good start. Slowly increase and allow your body to adapt. It gives you the benefits of exercise without wreaking havoc on your blood sugar.
4. Track Meals and Blood Sugar Levels
Speak with your doctor about tracking blood sugar levels. If you’re diabetic or prediabetic knowing how many carbs your body can handle is important. These numbers are different for everyone.
Use a diabetic meal planning app like DishQuo. It helps manage blood sugar with a personalized meal plan. When you have a party or dinner during the week, simply skip that meal on your plan.
During parties and family meals, combine protein, fat, and carbs with fiber. This combination regulates blood sugar levels. Be sure to include plenty of water.
5. Eat These Blood Sugar Friendly Foods
There are plenty of blood sugar-friendly foods in season during autumn and winter. Pumpkin is full of polysaccharides, which have blood-sugar-regulating potential. In a 2018 study, researchers found eating 2 ounces of pumpkin seeds after a meal reduced their blood sugar by 35%. (1)
Other great options are eggs, nuts, and citrus fruit. Baked cookies and pies are part of the holiday fare. Including nuts is an easy add to bread and cookies.
Oats and oat bran are full of soluble fiber, an important part of regulating blood sugar. Baking with rolled oats and oat flour instead of white flour, is an easy, blood sugar-friendly swap.
Try this holiday-friendly recipe, Crunchy Pumpkin Bars. It’s full of nuts and pumpkins, keeping your blood sugar level and your mouth happy.
Crunchy Pumpkin Bars
- Preparation Time: 5 minutes
- Cooking Time: 10 minutes
- Total Time: 15 minutes
- Cuisine: American
- Category: Fall, Vegetarian, Vegan, Gluten-Free, Pork-Free, Kid-Friendly, Breakfast
- Additional Allergen Information: Tree Nuts
- Serving: 1 serving
- Meal Combination: A+B+D
Equipment:
- Measuring spoons & cups
- Small bowls
- Knife and cutting board
- Baking Sheet
- Parchment Paper
Ingredients:
- 1 cup almond flour
- 1 tbsp almond butter
- 4 oz canned pumpkin puree
- 1 tbsp maple syrup
- 1 tbsp pumpkin seeds
- 1/4 tsp pumpkin pie spice
Directions
- Combine all the ingredients in a bowl and mix well until fully incorporated.
- Pour the mixture into a small baking sheet lined with parchment paper.
- Spread out evenly.
- Bake in a preheated oven for 10 minutes at 350 degrees Fahrenheit.
- Remove from the oven and let it cool before slicing and serving.
1) https://pubmed.ncbi.nlm.nih.gov/30055778/
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