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10 TIPS FOR DIABETICS AND HEALTHY HOLIDAY EATING
(November 8, 2001) Traditional holiday feasts, lavish parties and delectable desserts can create much temptation
and over-indulging during the holidays. For the 16 million Americans with diabetes, and the 20 to 30 million who have
impaired glucose tolerance, holiday eating can present challenges.
“During the holidays, it is very important that diabetics closely monitor what they are eating and drinking to maintain normal glucose levels,” said Carol Otte, a diabetes educator at Temple University Hospital.
According to Otte, sugar, candy and sweets are no longer taboo for the diabetic. “Current changes in diabetic recommendations by the American Diabetes Association indicate that it’s O.K.to have small portions of that favorite dessert. The key is to also cut down on carbohydrates and reduce your overall caloric intake,” she said.
Parichehr Sami, a clinical dietitian and certified diabetic educator at Temple, agrees that holiday eating can be a challenge and recommends moderation and eating a balanced variety of foods. Otte and Sami offer these 10 tips for healthy holiday eating:
1. Speak with your diabetic educator about meal planning and adjusting insulin levels for the holidays.
2. Monitor carbohydrates, they are as important as your sugar intake.
3. Maintain consistent meal times.
4. Increase glucose monitoring during the holidays.
5. Read and understand food labels, paying attention to ingredients and serving sizes.
6. Prepare traditional recipes for cakes, cookies and fruit breads with less sugar, sugar substitutes, fruit or fruit juices.
7. Beware of what is added to foods, such as maple syrup, marshmallows, butter and cream soups.
8. Use portion control, smaller is always better during the holidays.
9. Use one plate for what you will eat to better assess what and how much you are eating.
10. If you must drink alcohol, don’t drink on an empty stomach.
To stay healthy during the holidays, diabetics should get help from their dietitian or diabetes educator. “I try to
schedule appointments with my diabetic patients right before the holidays to talk with them about the importance of controlling and maintaining their glucose levels,” said Sami.
According to Otte, eating healthy during the holidays is especially important for diabetics because of other co-existing conditions. “Usually diabetics suffer from other health conditions, such as high cholesterol, high blood pressure and being overweight. That’s why maintaining overall healthy meals that are low in sugar, fat and carbohydrates is important.” Carbohydrates are different types of sugar that impact blood sugar levels and are often overlooked by diabetics. “Pastas, potatoes, and breads must be controlled because, when eaten in excess, they raise blood sugar,” explained Sami. “Fruit, milk, and vegetables, such as squash, carrots, and corn also have a carbohydrate component. Cooking these foods increases their digestion and the absorption of sugars into the blood.”
Alcohol can also be problematic for diabetics because it can either increase or decrease glucose levels, Otte explained. “I also find that many diabetics who drink alcohol won’t take their medicine. If you want a drink, plan for it and pay attention to what you’re drinking. Don’t mix alcohol with soda, gingerale or juice, and never drink alcohol on an empty stomach.”
Holiday parties can present a challenge, but a little planning and caution goes a long way in helping to stick with your meal plan. “If you are invited to a party, plan ahead for lower calorie foods that you would want to eat and take a low-calorie dish that’s healthy for everybody,” advised
Otte. “Eat a snack at home so that you’re not starving when you get there.” She also advises to banish that old “eat everything on your plate” mentality that many people still adhere to.
Otte recommends that families create new food traditions to incorporate healthy recipes. “You can prepare different and healthier foods and get everyone involved in the preparation.” She said that it is also a good opportunity for young children and teens to learn about diabetes and healthy eating habits. “There are genetic components to diabetes and it is very likely that more than one person in the family has or may develop diabetes.” Otte and Sami also recommend the American Diabetes Association and American Heart Association cookbooks, as well as magazines and websites that offer recipes for people with diabetes.
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