Holiday Eating With Diabetes: 6 Golden Rules to Follow To Avoid Sugar Spike

Christmas and year end holidays mean gatherings, lavish spreads, and treats with friends and family. However,  for diabetics holidays can be a cause for concern regarding sudden fluctuations in blood sugar levels. But guess what? You don't have to stay away from celebrating or feel deprived of what others are having. According to experts, all it takes are some careful planning and some easy-to-follow guidelines on how to indulge without putting your health at risk.

In an interview, our expert Dr Pooja Pillai, Consultant – Internal Medicine, Aster CMI Hospital, Bangalore, explained to us that holiday eating can be enjoyable for people with diabetes if simple rules are followed. Read ahead to know how.

Rules to Follow To Avoid Sugar Spike

Here are six golden rules that help you indulge without harming your body:

1. Focus on Serving Size, Not Just Food Type

Overeating is one common mistake that is done during the holidays. Even if the foods are healthy, overeating leads to a spike in sugar intake when the body processes the large amount of food that has been consumed. Dr Pillai therefore advised to be keen when serving yourself during the holidays, especially when it comes to foods that you plan to have the next day or the day after that, as you do not have to go back for second or third serving.

"The way to eat is to eat slowly until you are comfortably full and then stop because then you have not eaten to be stuffed, thus avoiding an insulin surge caused by glucose entering the bloodstream when you have eaten too much,” Dr Pillai explained.

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2. Select Healthier Methods Of Cooking

Holiday meals may consist of fried foods, gravies high in fat, and rich desserts. Many of these foods are high in saturated fats and refined sugars, which cause blood sugar to rise.

Rather, choose foods that are baked, grilled, or steamed. These methods preserve nutrients and reduce excess oil, making meals easier on your blood sugar and digestion.

3. Be Intelligent About Sweets and Sugary Drinks

Desserts are often the highlight of festive meals, but they are the primary sources of blood sugar surges, too. Completely banning sweets can make you feel deprived, increasing the chances of overeating later.

Dr Pillai recommended, “Avoid sweets, desserts, or sugary beverages as much as possible. If required, consume them in moderation. Additionally, resist sugary beverages; rather, have water, unsweetened soda, or unsweetened beverages.”

4. Never Skip Meals

Many people skip meals before a big celebration, hoping to save calories. However, this can be disastrous for those who have diabetes. Skipping meals can result in low blood sugar levels followed by a spike as a result of consuming food after a long period.

Eating balanced meals helps maintain constant blood sugar levels in the body and reduces binge eating in the evening.

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5. Load Up on Fibre and Vegetables

Vegetables, salads, whole grains, and bean foods are your best friends during parties. High fiber contents in foods reduce the level to which glucose is elevated.

According to Dr Pillai, it is important to have vegetables and salads cover at least half your plate before you can think about other foods. You can apply this strategy to improve your postprandial glycemic levels.

6. Stay Hydrated, Limit Alcohol, and Monitor Regularly

Dehydration can impact blood sugar levels and trigger cravings. Make sure to drink lots of wate, avoid alcohol altogether, but if one chooses to drink, then only with meals and in moderate quantities.

Another important aspect is medication compliance. “Take medicines and insulin at the right time. Also, check your sugar levels from time to time in order to stay safe,” added Dr Pillai. This is a must because when you check your sugar levels, you get a chance to identify peaks early, and and adjust your meals or activity accordingly.

Bottomline

Holidays don't have to mean out-of-control blood sugar. But with wise portion sizes, sound eating habits, regular eating, and monitoring, people with diabetes can celebrate holidays confidently.