What A Diabetic Should Not Eat During the Holidays – DIABETIC SOCK CLUB

Article written by Diabetic Sock Club an American owned small business
focused on the health benefits of proper foot care for those living with diabetes.

Facebook Facebook Facebook Facebook

What A Diabetic Should Not Eat During the Holidays

Holidays are fun, and it's the time where we can celebrate and eat delicious foods, but holidays can be challenging for people with diabetes. The foods that will be served in the holidays are tempting, but people with diabetes need to take care of their blood sugar. 


People with diabetes have to manage and keep their blood pressure under control, but how can you have fun and eat what you want while trying not to worry too much about your blood pressure? Here are some tips and foods people with diabetes can eat during the holidays or on any special occasion with friends and family.


What can people with diabetes eat during the holidays? 


Being diabetic doesn't mean giving up your favorite seasonal foods but eating your favorites with control. As much as possible, you should be eating foods that are low in saturated fat:


  • Fish high in omega-3 - If you have diabetes, you have a higher risk of having heart disease—Omega 3's raised adiponectin levels, which increases insulin sensitivity. 

  • Lean meat is the best alternative option for people with diabetes who should avoid saturated and trans fats. These are unhealthy fats that can raise cholesterol and increase the risk of heart disease. 

 

  • Chicken or turkey (no skin) - All cuts of chicken are high in protein and low in fat. That is why it is a great option for a healthy meal plan. 

  • Whole grains, starchy fruits, and vegetables are generally rich in fiber, which helps boost satiety, improve digestion, and manage blood sugar. 

  • Healthy Fats - When eaten in moderation, healthier fat sources like avocado, olive oil, and nuts and seeds can help guests with type 2 diabetes lower their risk of heart disease. 

Ingredients that are safe to use for people with diabetes 


It is best to balance your holiday meal by adding more dishes with vegetables. Non Starchy vegetables are the best option to incorporate in your dish. Here are some examples of nonstarchy vegetables:


  • Asparagus has lots of minerals and is known for its iron and copper content, and you'll also get a bit of potassium. Eating asparagus can help lower blood pressure since potassium is important for treating diabetes. 

  • Beans - They also contain protein and fiber. They are low on the glycemic index and can help manage blood sugar levels better. 

  • Brussel sprouts are high in antioxidant vitamins C and K and are a good source of dietary fiber that can help people with diabetes and an excellent choice. 

  • Cabbage - like broccoli and spinach, is low in starch, so it won't affect your blood sugar level badly. Non-starchy foods or low in starch can help stabilize blood sugar levels. 

  • Carrots - like Cabbage, carrots are also non-starchy and contain many important nutrients that benefit your blood sugar levels, such as vitamin A and fiber. Eating carrots or including carrots in your meal can give you lots of energy and nutrients. 

  • Cucumber contains high Fibre, and high Fibre is the key to lowering your blood sugar levels. 

  • Salad - Many of these recipes are high in protein which can make you full, and contains healthy ingredients that can help with blood sugar levels. 

  • Peppers - this is a food that is high in fiber, peppers slow down how quickly sugar is absorbed into your bloodstream, and the vitamin c that can be found in peppers may also help reduce elevated blood sugar levels, especially with people who have type 2 diabetes. 

These are your best options particularly. People who have type 2 diabetes can eat as much as they want of these vegetables because they are low in calories and carbohydrates. While cooking these veggies, opt for one's with no salt added. 


Ingredients to avoid for people with diabetes


Keep in mind these ingredients when preparing a meal during the holidays. Most of these ingredients can be substituted with healthier options. Here are some of the examples of ingredients to avoid for people with diabetes:


  • Honey - It should be consumed moderately because it can affect your blood sugar. 

  • Icing - Icings have a lot of sugar content that can spike your blood sugar level. As much as possible, avoid cakes or other desserts that have Icing. 

  • Processed meats - Meats containing nitrate preservatives may increase the risk of insulin resistance. Nitrate preservatives can be found on processed meats. That is why avoid using or eating a meal that has it.

  • High fat, high-calorie dips, and dressings - Eating foods high in fat and calorie can lead to you taking in more calories that can make your blood sugar go up. 

How to eat healthier during the holidays


If you have diabetes, you know that eating healthy on holidays can be very challenging because of the feast that's in front of you. Still, you should keep in mind that taking care of your blood pressure is important here are some tips on how you can eat healthier during the holidays:


  • Avoid fasting during the holidays, make sure to eat breakfast, and continue eating throughout the day. If you do fasting, your body may not get the nutrients it needs without supplements. Your sugar levels could go dangerously low, so as much as possible, avoid fasting. 

  • Avoid drinks that are high in calories; instead, choose water, diet soda, and coffee or tea without cream or sugar. Water keeps you hydrated, and being hydrated is important. It makes you feel fuller, and water is good for your body. 

  • Don't be hard on yourself if you overeat or get off track with your meal planning; instead, plan for the future on how to have a healthy meal plan that gets you on the path to being healthier. 

  • If you put something on your plate that you won't like, don't finish it off, instead just leave it on your plate. Don't push yourself to finish it off. 

  • Try not to hang near the food to avoid craving for more. Find a comfortable spot in the room, focus on socializing more instead of eating. 

During the holidays, don't deprive yourself of eating but control yourself, manage what you eat, and don't let yourself loose. People with diabetes can manage their blood sugar under control by doing the following:


  • Plan ahead - you may not control the foods served during the holidays, but you have control over what you will choose to eat. Don't allow the high fat and sugar foods during the holiday to take you by surprise. If you're going to a party or a holiday, go prepared. 

  • Know your limits - Every diabetic is different, and you need to balance the different foods that work for you. Although counting grams every day may be difficult, you should know what combinations of carbohydrates, fats, and fiber work.

  • Prepare your medication - plan your medication during the holidays. You may need to take some of it to help you with the foods you will eat during the holidays.

  • Beware of unconscious eating - the tendency we all have to absent-mindedly take a cookie or a piece of candy from a dish as we pass by. A little here and there can add up quickly. 

  • Be selective - Many foods during the holidays are usually high in carbohydrates and unhealthy fat, so you should watch out for these. Make sure that the foods you eat won't make your blood sugar rise and are healthy for you. Focus on the special foods or those foods that you can only eat for that time of the year. 

  • Don't forget to eat vegetables - If there are vegetables served during your holiday meal, make sure to get one of those or eat vegetables as a preparation for the holiday meal. It is also good if you can bring a salad or Roasted vegetables during the holidays to have the option to eat or put vegetables on your plate. 

  • Say no to seconds - you can control how much you eat, keep it under control and take care of how much you will put on your plate. 

  • Avoid or limit alcohol - Alcohol can interact with your medications, so avoid alcohol during the holidays. 

 

Tips to follow during the holidays


Here are some tips and reminders to keep in mind during the holidays so you will stay healthy and to keep your blood pressure under control:


  • Get familiar with your carb counts - knowing the number of carbs in your food and getting to know your body is important during the holidays. Studying how certain foods will react to your body can help you know what foods you should avoid during the holidays. Some foods might make your blood sugar rise. Everybody's condition is different, so you must learn how your body will react. 

  • Create a routine - Keep a routine that will keep you on track to staying healthy. Don't skip meals during the holidays and prepare big meals. Skipping meals can cause low blood sugar and increase your chances of overeating later. Don't stress yourself too much if you get out of the routine you created. Just make sure that you will get back on track and follow your usual routine for a healthy blood sugar level. 

  • Check your blood as much as possible - Make sure to keep track of your blood sugar level and check it every night because that's where your blood sugar level goes down often. It is also good to check it out to determine if the lifestyle you have is healthy for you. 

  • Be prepared when it comes to food and be kind to yourself - Preparation is important during the holidays, be sure to ask your family members what foods will be served during the holidays to prepare for it. Be kind to yourself, give yourself some time to eat what you want during the holidays but eat the things you want carefully and be sure that you are just eating the right amount of food. 

Healthy recipes during the holidays


If you are preparing for the holidays and still don't know what to serve, here are some healthy alternatives :


  • Sheet-Pan Chicken Fajitas 
  • Roasted Chicken & Winter Squash over Mixed Greens
  • Balsamic Roasted Carrots
  • Turkey, Pasta & Vegetable Soup
  • Loaded Sweet Potato Nacho Fries
  • Ginger & Spice Crackles
  • Dark Chocolate-Peanut Butter Blossom Cookies
  • Sausage Balls

These are just some of the alternative recipes you can make during the holidays. If you want to know how you can cook these delicious and healthy meals check out eating well's site: https://www.eatingwell.com/recipes/18356/health-condition/diabetic/holidays-events/


During the holidays, you can treat yourself to what you want to eat, but as much as possible, carefully eat them and make sure that you only eat small proportions of the foods that contain ingredients that can spike up your blood sugar level. 


Make sure that you get enough sleep during the holidays also. Sleep loss can make it harder for you to manage your blood sugar level, and when you don't get enough sleep, you'll tend to eat more and prefer high-fat, high-sugar food and aim for 7 to 8 hours. Having enough sleep also means you can have the energy to join in the fun during the holidays. 


Staying in control may be hard, especially during the holidays. Holidays are trying times for many, and the extra hassle of being so careful of what you will eat may get you down or feel cut off.


Even though planning ahead may sometimes be a chore, having a healthy holiday is the best way to ensure a festive one. Take responsibility for the foods you will eat, take care of yourself, and keep everything under control. Don't let yourself eat whatever without planning before the holidays, and you should be prepared and ready. There are even apps out there available to help you keep track of what you consume throughout the day, or perhaps even a simple food diary can help you get through it all.


References:


 

Leave a comment

Please note, comments must be approved before they are published

Best Sellers

  • Men's Cotton Diabetic Crew Socks (6 Pair)
    Regular price
    $39.99
    Sale price
    $39.99
    Regular price
    $79.95
    Unit price
    per 
    Sold out
    934 reviews
    White Black Grey Brown Navy Beige
  • Men's Cotton Diabetic Ankle Socks (6 Pair)
    Regular price
    $39.97
    Sale price
    $39.97
    Regular price
    $79.95
    Unit price
    per 
    Sold out
    438 reviews
    White Black Grey
  • Men's Ultra-Soft Upper Calf Diabetic Socks (4 Pair)
    Regular price
    from $39.99
    Sale price
    from $39.99
    Regular price
    $79.95
    Unit price
    per 
    Sold out
    461 reviews
    White Black Assorted
  • Women's Cotton Diabetic Crew Socks (6 Pair)
    Regular price
    $39.99
    Sale price
    $39.99
    Regular price
    $79.95
    Unit price
    per 
    Sold out
    316 reviews
    White Black Grey Brown Navy
  • Women's Cotton Diabetic Ankle Socks (6 Pair)
    Regular price
    $39.99
    Sale price
    $39.99
    Regular price
    $79.95
    Unit price
    per 
    Sold out
    172 reviews
    White Black Grey
  • Women's Ultra-Soft Upper Calf Diabetic Socks (4 Pair)
    Regular price
    $39.99
    Sale price
    $39.99
    Regular price
    $79.95
    Unit price
    per 
    Sold out
    122 reviews
    White Black Assorted
  • Men's Over The Calf Compression Stocking Socks (1 Pair)
    Regular price
    $27.95
    Sale price
    $27.95
    Regular price
    $39.95
    Unit price
    per 
    Sold out
    70 reviews
    White Black Navy Brown Grey Tan
  • Men's Cotton Diabetic Crew Socks (Assorted)
    Regular price
    from $46.95
    Sale price
    from $46.95
    Regular price
    $79.99
    Unit price
    per 
    Sold out
    77 reviews
    6 Pair 9 Pair 12 Pair 15 Pair 18 Pair