More than 11% of the population in the United States has diabetes, which can lead to medical complications when blood sugar isn’t managed effectively. The good news is that controlling blood sugar during the holidays with diabetes is entirely possible.
Here’s your quick, no-stress guide to staying on track with blood sugar control, without missing out on holiday fun.
See our primary care experts at Primary Care Doctors of Grand Prairie in Grand Prairie, Texas, for superior diabetes management by calling the office or requesting an appointment online.
Effectively managing blood sugar when you have diabetes helps optimize your overall health and well-being.
It reduces the risk of diabetes-related complications, such as heart problems, nerve damage, eye or foot damage, cognitive problems, sexual dysfunction, depression, dementia, kidney damage, and more. Managing blood sugar can also help you feel your best during the holidays.
Here are five tips to help you control blood sugar this season and beyond:
While holiday meals are likely different from your typical diet, it’s still highly beneficial to eat at regular meal times and keep your meals about the same size (small and frequent). Avoid skipping meals and getting overly hungry, which increases the risk of splurging at mealtime. Aim to eat a meal or snack about every few hours to maintain stable blood sugar control.
Eat just the right amount of carbohydrates, protein, and non-starchy vegetables by letting the diabetes plate method guide your holiday eating choices.
For example, fill half of your plate of food with non-starchy vegetables (green vegetables, tomatoes, cauliflower, bell peppers, etc.) and one fourth with fiber-rich starches like whole grains, dried beans, peas, corn, or sweet potatoes.
Fill the other fourth of your plate with lean protein foods like chicken, turkey, very lean red meat, eggs, shrimp, tofu, or other plant-based proteins.
While it may be tempting to drink eggnog, wine, or beer during the holidays, doing so can alter blood sugar levels, making them too low or too high. If you choose to drink, limit alcohol to one drink for women and two for men, and consume it with food.
Avoid combining alcohol with sugary mixers, and add the carbohydrates in alcoholic drinks to your daily carb count. Check your blood sugar levels regularly.
A highly effective way to manage blood sugar during the holidays and beyond is to keep your body moving as much as possible throughout the day. Exercise aids in digestion, reduces stress, and makes it easier to get a good night’s sleep. Aim to work out in the morning and take walk breaks often throughout the day, especially after meals.
Sweet holiday drinks can elevate blood sugar quickly. Water is often the best choice for people with diabetes. Other great calorie-free or low-calorie options include unsweetened tea, unsweetened coffee, sparkling water, and ice water with lemon or other types of fruit.
Additional hacks to try during the holidays and year-round to manage your blood sugar include:
Schedule a diabetes evaluation today at Primary Care Doctors of Grand Prairie by contacting us by phone or requesting an appointment online.
