By Ana Lara Rubio, Texas State University Dietetic Intern
Living with diabetes means paying attention to your blood sugar. Keeping your levels steady can help you feel better and stay healthy. During the holidays, there are many tasty foods around, and it’s easy to eat more than usual. The good news is that you can still enjoy your favorite dishes while taking care of your body.
Here are some simple tips to help you avoid glucose spikes this holiday season.
1. Watch your caffeine
If you are sensitive to caffeine, drinking coffee may raise your blood sugar. Try to keep it to 1–2 cups a day.
2. Get enough sleep
Not getting enough sleep can make it harder for your body to use insulin. Try to rest well so your blood sugar stays steadier.
3. Don’t skip meals
Skipping meals can make you extra hungry later. This can lead to eating more and having higher blood sugar after meals.
4. Use the Diabetes Plate method for balance
Foods high in grains, fruit, or milk can raise blood sugar quickly. Try pairing them with foods that have protein or healthy fats.
Examples:
- Creamed spinach + Ham + Mashed potatoes
- Garlic green beans with butter + Turkey + Stuffing
5. Have healthy snacks on hand
Having healthy snacks ready can help you avoid overeating later. You can also share them with family while waiting for holiday meals.
- Ideas include: hummus, guacamole, dill dip, cranberry cream cheese spread, cheese, olives, nuts, seeds, stuffed mushrooms, Brussels sprouts, popcorn, or stuffed cherry tomatoes.
6. Remember to move a little after meals
A short walk after eating can help lower your blood sugar. You don’t need a full workout. Even light activity like dancing, playing games, or helping with chores can make a difference.
7. Stay hydrated
Drinking water or unsweetened drinks is important, even when enjoying holiday drinks around. Being dehydrated can make your blood sugar go up.
8. Opt for low calorie/low sugar beverages
Sweet beverages can sneak up on us. Opt for low sugar or sugar-free where you can, or make your own low calorie festive drink, such as Topo Chico with a splash of cranberry juice and lime.
9. Be mindful with alcohol
- If you choose to drink, try to limit it to 1 drink per day for women and 2 drinks per day for men. Drinking less can help prevent very high or very low blood sugar levels.
But the most important thing is – enjoy the holiday spirit, time with your loved ones, and the delicious dishes!
References:
https://www.cdc.gov/diabetes/living-with/10-things-that-spike-blood-sugar.html
https://www.bswhealth.com/blog/6-simple-ways-to-prevent-blood-sugar-spikes-after-meals
Recipes: https://www.tasteofhome.com/collection/healthy-holiday-appetizers/
https://diabetesjournals.org/care/article/31/Supplement_1/S61/24525/Nutrition-Recommendations-and-Interventions-for
https://diabetesfoodhub.org/blog/create-your-plate-simplify-meal-planning-diabetes-plate
https://diabetes.org/living-with-diabetes/treatment-care/food-monitoring
