The holiday season can be a challenging time for people with diabetes or those who are at risk of developing it. The abundance of sweet treats, indulgent meals, and festive drinks can make it difficult to regulate blood sugar levels. However, with a little bit of planning and discipline, you can enjoy the holiday season without compromising your health. Here are six tips for regulating blood sugar during the holidays.
One of the most important ways to regulate blood sugar during the holidays is to make healthy food choices. Start by filling your plate with non-starchy vegetables, such as broccoli, carrots, and green beans.
These foods are low in carbohydrates and high in fiber, which can help regulate blood sugar levels. Choose lean protein sources, such as turkey, chicken, or fish, instead of high-fat meats like ham or roast beef. Avoid high-carbohydrate sides like mashed potatoes, stuffing, or dinner rolls.
During the holiday season, it’s easy to indulge in large portions of food, but this can lead to spikes in blood sugar levels. To avoid this, try using a smaller plate to help control your portion sizes.
Fill half your plate with non-starchy vegetables, one-quarter with lean protein, and one-quarter with a small serving of complex carbohydrates like brown rice, quinoa, or sweet potatoes.
Stay hydrated
Drinking plenty of water can help regulate blood sugar levels and prevent dehydration, which can also affect blood sugar. Avoid sugary drinks like soda, fruit juice, or sweetened tea. Instead, opt for water, unsweetened tea, or sparkling water with a slice of lemon or lime for flavor.
Alcohol can interfere with blood sugar regulation, so it’s important to limit your intake during the holiday season. If you choose to drink, do so in moderation and always drink with food to help slow the absorption of alcohol into the bloodstream. Avoid sugary cocktails, sweet wines, or beer, and opt for dry wines, light beer, or spirits mixed with a sugar-free mixer.
Physical activity can help regulate blood sugar levels and prevent spikes and crashes. Try to incorporate exercise into your holiday routine, such as taking a walk after dinner, going for a family bike ride, or participating in a holiday-themed fitness class. Even small amounts of exercise can make a difference, so aim to get at least 30 minutes of moderate-intensity exercise most days of the week.
Maintaining a consistent schedule can help regulate blood sugar levels and prevent spikes and dips. Try to stick to your regular meal and medication schedule as much as possible, even during the holiday season. If you know you’ll be attending a holiday party or event, plan ahead by adjusting your medication schedule or bringing your own healthy snacks to help regulate your blood sugar levels.
Regulating blood sugar during the holidays requires some planning and discipline, but it’s worth it to maintain your health and wellbeing. By making healthy food choices, controlling portion sizes, staying hydrated, limiting alcohol intake, staying active, and sticking to a schedule, you can enjoy the holiday season without compromising your health.
If you need additional support, talk to your healthcare provider or consider consulting with a registered dietitian. As always, make sure to obtain your medications from a reputable source like Canadian Pharmacy.
