5 Tips to Control Blood Sugar | - The Sleeper Must Aweken

Key Takeaways:

Having diabetes doesn’t mean you can’t enjoy the holidays; it just means that you prioritize balance.
Keep your blood sugar levels stable by filling half your plate with non-starchy vegetables, a quarter with lean protein and a quarter with complex carbohydrates.
Add healthy fats, limit sugary drinks and exercise your body regularly to further control your blood sugar levels.

The holidays are a time for celebration, and often also for good food. If you’re one of the more than 38 million Americans with diabetes, festive gatherings with endless treats can seem intimidating. But you don’t have to miss out on the fun.

Keep reading to learn how to create a balanced holiday plate that supports healthy blood sugar levels, and discover other simple tips for enjoying holiday parties without stress.

Holiday food guide for diabetics

1. Build a balanced holiday board

When serving yourself on holidays, include each of the food groups below on your plate. This helps create a balanced meal that supports stable blood sugar levels and keeps you satisfied.

Non-starchy vegetables

Non-starchy vegetables are among the most diabetes-friendly foods you can put on your plate. That’s because they:

They often contain less than 5 grams of carbohydrates per cooked half cup, so they have little impact on blood glucose
Contains fiber, which slows digestion, helps prevent blood sugar spikes and keeps you full longer
Packed with vitamins, minerals, antioxidants and other plant compounds that support heart, intestinal and immune health

So at your next holiday gathering, fill at least half your plate with vegetables like:

Green beans
brussels sprouts
Broccoli
Leafy greens (spinach, kale)

Carbohydrates

Carbohydrates often get a bad rap, but they are an important part of any balanced diet, including those with diabetes. The key is choosing complex carbohydrates over refined carbohydrates.

Complex carbohydrates contain fiber, which:

Slows down digestion
Helps prevent blood sugar spikes
Keeps you full longer

Some excellent options include:

Whole wheat bread and pasta
Starchy vegetables, such as potatoes or corn
Beans
Brown rice
Fresh fruit

For optimal blood sugar control, fill no more than ¼ of your plate with complex carbohydrates.

Egg white

Although eating very large portions of protein may cause a slight increase in blood sugar levels, the amount consumed in a typical meal is safe and extremely beneficial for people with diabetes.

That’s because proteins help:

Promote satiety
Support muscle and tissue recovery
Stabilizes blood sugar levels when eaten with carbohydrates

Fill about ¼ of your plate with lean protein, such as fish or skinless poultry, and avoid fried protein sources if possible.

Deep frying increases your calorie intake and often introduces harmful fats, especially if you use unstable oils like canola or soybeans.

Fat

Fat doesn’t raise blood sugar levels the way carbohydrates do, but unhealthy fats can still contribute to insulin resistance, inflammation and weight gain, making blood sugar levels harder to control over time.

That’s why it’s crucial to focus on healthy, unsaturated fat sources, such as:

Nuts
Seeds
Olive oil
Avocados
Oily fish, including salmon

These fats – especially when eaten with protein and fiber – help:

Slow digestion, works to prevent blood sugar spikes
Support heart health by improving cholesterol and reducing inflammation
Promote satiety, which can help with weight management
Improve the absorption of important vitamins and nutrients

When cooking on holiday, prioritizing healthy fats may require you to make some changes. For example, you can use:

Greek yogurt instead of sour cream
Olive or avocado oil over butter
Evaporated skim milk instead of cream
Sliced almonds instead of fried toppings

If you’re attending someone else’s holiday meal, you can still enjoy your favorite high-fat foods, but keep your portions moderate. And make sure you avoid fried foods if you can.

Studies have linked the frequent consumption of fried foods to higher risks of insulin resistance and cardiovascular disease. And using heart-healthy oils like olive oil or avocado when frying does not eliminate these risks for diabetics.

You’re still adding extra calories, which can make blood sugar and weight harder to control over time.

If possible, broil, broil or steam your food. If you’re craving crunch, use an air fryer and brush your food with a small amount of heart-healthy oil.

Drinks

You’ll also want to be conscious of what you drink during the holidays. Festive cocktails like eggnog can be delicious and fun, but they are usually packed with sugar.

Therefore, it is better to choose sparkling or plain water. If this feels too boring, try adding herbs and/or fruit to your water and drink it from a festive glass with a garnish to make it even more special.

And if you drink alcohol, drink it in moderation. The typical recommendations are:

Maximum one drink per day for women
Maximum two per day for men

This is a crucial guideline for diabetics because alcohol can spike blood sugar levels and increase the risk of hypoglycemia, especially if consumed on an empty stomach.

Always combine alcohol with food to control your blood sugar levels.

2. Don’t come there hungry

Going without food for too long can cause low blood sugar and can lead to overeating once food arrives at your doorstep. So never come to a holiday meal hungry.

Instead, have a balanced snack with 100 to 200 calories before the party to keep your blood sugar levels stable and help you make conscious food choices. Some great options include:

A small apple with 1 tablespoon of peanut butter
1 cup raw vegetables and 2 tablespoons hummus
Plain, unsweetened Greek yogurt with a few fresh berries

3. Be moderate

Diabetics can absolutely still enjoy their favorite holiday foods; the key is balance and moderation.

If you want to eat a high-carb or high-calorie entree, pair it with a lighter side, such as a large salad or roasted vegetables.

And if you have dessert, eat non-starchy vegetables and lean protein during the main course to offset the impact on your blood sugar levels.

There are no “bad” foods, even for people with diabetes. However, you should be careful to keep your blood sugar levels under control.

4, Bring your own options

You can also bring your own blood sugar-friendly foods so you have something safe to consume during the holidays.

For example, you can bring a sugar-free dessert or roasted vegetables with pecans. This way you can be sure there is at least one option that works for you.

5. Move your body

Although not directly related to food, exercise plays an important role in blood sugar control. But that doesn’t mean you have to do long, sweaty workouts during holiday gatherings.

A 2022 study published in the journal Sports medicine found that just 2-5 minutes of walking after a meal can significantly lower blood sugar levels.

Researchers also found that taking standing breaks throughout the day reduced glucose levels by almost 10% compared to sitting for long periods of time.

So don’t sit for too long. You would:

Take a walk after meals and get your family involved to make it more fun
When shopping, park further away from stores
Take the stairs over the escalator
Do lunges or walk in place during commercials while watching TV

Managing diabetes doesn’t mean missing out on holiday fun, but it does mean being intentional.

By building a balanced holiday plate, living in moderation, planning ahead and staying physically active (even in short bursts) you can enjoy the festivities while keeping your blood sugar levels in check.

Try these simple strategies to take care of your health, feel your best, and enjoy the season to the fullest with your loved ones.

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