8 Ways for Diabetics to Avoid Holiday Hazards This Christmas

Christmas is the season of giving, joy, togetherness…and sugar. While you don’t have to eat Christmas confectionaries to enjoy all the holiday offers, temptation lurks around every corner. The sugary siren call is a mere stumbling block for those of us who are watching our waistlines. For diabetics, however, indulging in a holiday treat or two can have disastrous health consequences. “Many traditional holiday foods are rich in refined carbs, added sugars, and unhealthy fats, which can make blood sugar management difficult,” says Grace Derocha, a registered dietitian and national spokesperson for the Academy of Nutrition and Dietetics. So, how can diabetics keep their health in check during the holidays? Read on to unlock our tips on having a sugar-free, healthy Christmas this year and beyond!

1. Modify dessert recipes.

If you’re a diabetic whose favorite course is dessert, you don’t have to stare longingly at a pan of chocolate fudge and never enjoy so much as a nibble. Even diabetics can enjoy dessert in moderation, provided it doesn’t push their carbohydrate intake over the limit and spike their blood sugar. However, another option is to modify dessert recipes and make them more diabetic-friendly. Here are a few ways to do exactly that:

1. Try substitutions. The CDC recommends swapping high-sugar, high-fat ingredients for healthy alternatives, such as trading milk chocolate for dark chocolate. Alternatively, you can use mashed banana or applesauce to naturally sweeten baked goods. In place of butter, you can use olive oil, canola oil, or avocado oil.
2. Try alternative baking flours. Most bakers reach for all-purpose flour without a second thought. However, white, whole-wheat flour is a much healthier choice, especially for diabetics. “White whole wheat is nutritionally similar to traditional whole wheat, but it’s softer and lighter weight, so it has a texture that people are more accustomed to for baking,” says  Jill Weisenberger, nutritionist and author of Diabetes Weight Loss Week By Week.
3. Skip refined sugars. While brown sugar, honey, agave, and maple syrup taste divine, they can wreak havoc on a diabetic’s glycemic index. When a recipe calls for sugar, swap it out for a natural sweetener, such as stevia or sucralose. However, even if stevia and sucralose are better options for diabetics, it’s important to note that they, too, are best consumed in moderation.

Click here to find 40+ diabetic-friendly recipes on Taste of Home!

2. Be careful with the drinks you consume.

It’s no secret that the holidays offer yummy foods and drinks. From delicious mocktails to hot cocoa to champagne, countless beverages are just waiting to delight our palates. Unfortunately, many Christmas beverages, such as punch and holiday-themed coffee drinks, are packed with sugar, carbs, and calories. For example, a 16-ounce peppermint mocha latte at Starbucks has 440 calories, 10 grams of saturated fat, and a whopping 54 grams of sugar. Yikes! Try to limit your liquid calorie intake to avoid overindulging. Alternatively, you can modify drink recipes to make them healthier, too! For example, you can enjoy these drinks without sacrificing your health:

• Sugar-free hot chocolate
• Sparkling water
• Peppermint herbal tea
• Mocktails that use 100% fruit juice or sparkling water

3. Check your blood sugar often.

Monitoring blood sugar is important for diabetics, and that shouldn’t change during the holidays. Check your blood sugar regularly so you can make sure it hasn’t dipped too low or high. Check before and after meals and set reminders so you don’t forget. Tracking your blood sugar can help you stay healthy and make changes if necessary. If your blood sugar reading is consistently off-kilter, contact your healthcare provider for further advice and guidance. They may want to change your medications or take a more in-depth look at your eating habits.

4. Maintain your eating schedule.

The American Diabetes Association recommends that diabetics eat at regular times and give their bodies two to three hours between meals to allow their blood glucose to lower to a desirable level before they eat their next meal. Make sure that you still stick to a consistent schedule during the holidays! Don’t skip meals to save more room for holiday dinners, as this might lead to overeating. If a meal happens to take place later than your usual mealtime, eat a snack at that time to keep your blood sugar levels stable.

5. Exercise regularly.

While the holiday season is busy for most people, it’s not an excuse to skimp out on physical activity…especially when you’re diabetic. Staying active not only can help you control your weight, but it can also help you manage stress and your overall health. A great time to exercise is right after you eat. Glucose levels hit their peak within 90 minutes of a meal, according to a 2017 study published by the journal Frontiers in Endocrinology. However, before you throw on your running shoes and hit the nearest trail, measure your blood sugar first. “If you start exercising with very high blood sugar, it might be dangerous,” says endocrinologist Betul Hatipoglu, MD. Dr. Hatipoglu also added that if your blood sugar level is between 150 and 180, you’re in a healthy range to exercise.

6. Don’t overindulge.

Moderation is important, particularly for diabetics. Unfortunately, holiday meals and buffets can make enjoying everything in moderation difficult. However, make sure that you still practice portion control and go for healthy options. Don’t overindulge in the name of Christmas spirit. Instead, get small, manageable portions and try to stick to healthy offerings, such as whole grains, fruits and veggies, and proteins. If you like a certain dish, consider taking some home as leftovers to enjoy later.

7. Consult your diabetes care team for advice and a holiday game plan.

If you’re worried you won’t be able to manage your diabetes on your own this holiday season, reach out to your healthcare provider and tell them your concerns! They can help you create a holiday game plan and figure out the best way to enjoy the Christmas season without sacrificing your health. For example, Betsy Richter-Gifford, a diabetes care and education specialist with Texas Health Resources, says she “encourages patients to make a game plan before they go, if they must navigate a situation where they know the food is going to be difficult for them.” Your diabetes care team can coordinate with you and create a strategy to minimize stress and help you avoid certain holiday hazards.

8. Don’t stress.

While the holidays are a time of joy and togetherness, they can also be stressful for some people. Unfortunately, stress can affect your blood sugar levels, which can make managing your diabetes even more challenging. If you’re feeling stressed, engage in a little self-care. Drink some herbal tea, run a hot bath, read a book, or do whatever helps you calm down. Don’t take on more than you can handle and don’t be afraid to ask for help if needed. Additionally, if you eat more than you intended or forget to exercise, have a little grace for yourself. “No one is perfect so don’t be hard on yourself, focus instead on getting back on track with your self-management goals,” Richter-Gifford advises. A perfect reminder for diabetics all year round!

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