Holidays that focus on food can be a challenge for people with type 2 diabetes. You want to indulge, but you know you put your health at risk by taking chances with certain foods. There are plenty of lifestyle choices that will keep your chronic condition in check and still allow you to enjoy the festivities.
Acknowledge the Reality
Diabetes is a chronic disease that needs to be managed daily. A healthy diet is one of the most effective ways to keep type 2 diabetes under control and diligence in this area can minimize the chance of complications like heart disease, vision problems, joint disease, poor circulation, kidney disease, and depression. It’s worth taking care of yourself to keep diabetes in check and smart choices at holiday time are part of the reality.
Focus on Balance
It’s not that diabetics can’t enjoy a few sweets at Christmas, Hanukkah, New Year’s, or other winter celebrations, the key is finding balance and knowing your triggers.
- Avoid sugar: Blood sugar management is crucial and high-sugar foods can cause a spike. Cookies and sweets fit in this category, but so do alcohol and soda.
- Minimize carbs: It’s easy to reach for a roll, pie, or slice of holiday bread but starchy carbohydrates contain a large amount of sugar and cause a rise in blood sugar.
- Watch the salt: Foods high in salt can raise blood pressure. Check food labels and limit processed foods. Sneaky salty foods include gravy, stuffing, and potato chips.
- Avoid fatty foods: Maintaining a healthy body weight is essential for those living with type 2 diabetes. Limit the intake of saturated fats found in cheeses and processed meats.
- Manage portion size: Smaller is better, especially when it comes to the most tempting foods. Overeating can cause blood sugar fluctuations.
- Be mindful: Eat thoughtfully, slowly, and be mindful of what is on your plate and what goes in your mouth. It’s easy to mindlessly eat while socializing which can lead to overindulgence.
No Deprivation Necessary
When you set food goals for yourself before you head to a holiday party or event, you won’t be blindsided by the dishes available. You’ll have already made a deal with yourself about what you can eat, what you can’t, and you won’t feel like you’re depriving yourself during a celebratory time. Enjoy the nutritious stuff, and the foods that taste good and are good for you, from roast turkey to fresh vegetables.
Be Cautious About Goal Setting
This is not the time of year to set a weight-loss goal. Maintaining your weight is a smart alternative, because this choice gives you something to work for without demanding major results when there are so many temptations. You’ll also avoid guilt and save yourself from emotional fluctuations. Empower yourself to eat healthy and stay the course.
Diabetes Doesn’t Have to Ruin the Holidays
If you are struggling to get your type 2 diabetes under control or make sense of how to eat at this time of year, make an appointment with me, Dr. Maria Swetech. Let’s talk about your circumstances and create a wellness plan to help you feel good every day of every year.
