The holidays are a time for celebrating with family, friends and lots of delicious foods. But for those with diabetes, holiday meals could put you at increased risk of high blood sugar.
During the holidays, it's easy to overindulge in classic carb-heavy dishes like mashed potatoes, stuffing, rolls, pies and casseroles. You want to enjoy the foods you love while also keeping your blood sugar levels in check. The key is making smart swaps and filling your plate with diabetes-friendly options. With a few simple guidelines, you can indulge in your holiday favorites in a healthy way.
Tips to building a diabetic-friendly plate during the holidays:
- Focus on balance: Create a plate with non-starchy vegetables, a lean protein and a moderate portion of a whole grain like brown rice or quinoa. Non-starchy veggies like broccoli, carrots and green beans are full of vitamins, minerals, fiber but low in carbohydrates and low in calories, so they don’t significantly impact blood sugar.
- Proteins are your friend: Lean proteins like turkey, chicken, fish and tofu are great choices.
- Avoid sauces: Limit high-carb sides and go easy on gravies and sauces, which can be loaded with hidden sugars. Skip the cranberry sauce and top your turkey with fresh cranberries, which provide fiber and sweetness with less added sugar.
- Portion control: When choosing holiday treats, portion control is key. Allow yourself a small taste of that pumpkin pie or cookie but stick to just one modest serving. Don’t drink your calories. Stick to water or unsweetened tea and avoid sugary sodas, juices and alcoholic beverages.
Here are some delicious swaps to try:
- Instead of mashed potatoes, roast sweet potatoes seasoned with cinnamon and ginger. The natural sugars are balanced out by fiber. Trade in mac and cheese for roasted Brussels sprouts tossed with nuts and cranberries. You’ll get vitamin C and satisfaction from the crunch.
- Skip the dinner rolls and fill up on a salad with leafy greens, tomatoes, nuts and avocado. The healthy fats will keep you full.
- Rather than pumpkin or apple pie, enjoy Greek yogurt (high in protein) mixed with pumpkin puree, cinnamon and chopped walnuts. The protein can help stabilize blood sugar levels.
- Drink sparkling water with slices of fruit (lemon or lime) instead of soda or sweetened beverages. The bubbles provide satisfaction without the blood sugar spike.
Getting up and moving after a holiday meal can help control and stabilize blood sugar levels.
The important thing is to enjoy the season without feeling deprived. Consistently elevated blood sugar levels can increase your risk for complications like heart disease, kidney damage, nerve issues and stroke.
Monitor your blood sugar levels for peace of mind
If you have diabetes, monitoring your blood sugar levels is essential. The Labcorp OnDemand Diabetes Management Test measures key indicators like hemoglobin A1c (HbA1c) to help you and your provider assess your condition and make lifestyle adjustments. An HbA1c test measures your average blood sugar level over the past 2-3 months. Keeping this number within your target range reduces your risk of diabetes complications.
