Managing Blood Glucose During the Holidays

Eating healthy during the holidays? It’s tough for everyone, but for those with diabetes or prediabetes, the challenges are even more significant.

Eating large and calorie-dense meals and treats may lead to anyone to add a few pounds. But it can create genuine health risks for those trying to keep their blood glucose in check.

Elizabeth Olga Ferrer, R.D., a senior registered dietitian and diabetes educator with the University of Miami Health System’s Diabetes Comprehensive Center, has seen the impact of unhealthy holiday eating habits affect her patients.

“I tend to see big meals for holiday seasons get people off their routines, and they will throw in the towel and stop healthy eating altogether,” she says.

“One bad meal will not ruin all their progress or success, but continuing to eat large holiday-like meals may end up leading to health issues like elevated A1C in the new year.”

Why the holidays are tough for diet management

The holidays are a happy time, so why can they cause so much stress for people trying to manage their diabetes?

The holidays are a perfect storm of comfort foods, decadent beverages, and disrupted daily routines, Ferrer says.

Some of the factors that she’s identified as issues for her patients include:

• The prevalence of holiday treats, meals, and desserts that are high in carbohydrates, added sugars, and saturated fats.
• The celebrations that revolve around a snack table and other decadent treats.
• Increased alcohol consumption throughout the season, as well as other sugary beverages like eggnog.
• Disrupted routines, which may lead to decreased physical activity. Physical activity is a critical tool for glucose regulation, and skipping it after large meals can lead to prolonged hyperglycemia.

Put it all together, and you have a holiday recipe for elevated blood glucose and other health risks for people with diabetes or prediabetes.

Strategies for a healthy holiday season

Fortunately, there are plenty of practical, realistic ways to have a festive, fun season without putting your health at risk. The key? Have a plan in place to ensure that you still get the exercise you need and can enjoy some of the season’s treats — without going overboard.

“Balancing your holiday season with 90/10 guide is a good way to go about it,” says Ferrer. “This is where 90% of what you eat this holiday season is healthy, and 10% is something you may not typically enjoy. This helps keep a healthy relationship with food and keeps the holidays fun!”

Here are a few tips to keep your blood glucose in check this holiday season.

#1. Practice Portion Control

“Portion control,” of course, is easy to say and not always easy to do, but Ferrer has a few simple tips to make it achievable.

• See the appetizer table? Steer clear of it if the meal is being served soon. If not, focus in on the fresh fruit and veggie options.
• Use smaller plates for the meal to avoid overindulging. Then, wait 20 minutes before going back for seconds. Chances are, you may not even be hungry by then.
• When it comes to dessert, get one serving of the one you really want to try and forego the rest.

#2. Make Holiday Favorites Healthier

When it comes to holiday recipes, “healthier” doesn’t have to mean “less tasty.” There are some simple ways to enjoy your favorites without breaking your calorie and sugar bank. For example, you can cut the sugar in many recipes by as much as one-third, and most people won’t even notice. Or opt for fruit-based recipes like baked apples or fruit crisps to lean into their natural sweetness.

• Try substiting butter in baked goods with apple sauce. It’s tasty.
• Swap out the heavy cream for gravies and casseroles with low-sodium broth.

#3. Get More of the Healthy Stuff

Not everything served during holiday meals is unhealthy. You usually have plenty of vegetables and salads to choose from, so fill half your plate with those. Plus, turkey and chicken are lean sources of protein, so dig in — just remove the skin first.

#4. Maintain your schedule

The holidays can be a lot, but try to schedule gatherings for the evenings when they won’t interfere with your daily routine.

Stick to your regular schedule of checking blood glucose, taking medication, and exercising. The holidays are hectic enough without managing diabetes or prediabetes, so do yourself and your family a favor by keeping things as simple and consistent as possible.

#5. Remember the reason for the season

This time of year should be about fun, family, and the things that are most important to you. Don’t let stress about food and blood glucose sabotage your season.

“Remember that the holidays are a social and cultural part of life, so keeping a balance during the holiday season is important,” says Ferrer. “Making new traditions that do not revolve around food can be a healthy practice for families trying to make a shift and an opportunity to create new traditions that are just as fun and fulfilling.”

Written by Wyatt Myers.

Tags: Diabetes wellness during festivities, Elizabeth Ferrer, Healthy holiday eating tips, Mindful eating during holidays, Nutritional strategies for the holidays