It’s that time of year for family gatherings and holiday parties where food is abundant. Temptations are everywhere and daily routines can easily get disrupted. So, how do you stick to your meal plan and keep your diabetes under control during these times? Here’s a few tips to help you stay on track and not feel like you’re missing out.
Have a Back-Up Plan
Often times there’s no way to know what types of foods will be available at parties or family gatherings. Make sure you have a back up plan just in case the food options aren’t exactly what you need.
Bring a healthy dish
Eat as close to your normal eating schedule as possible to keep your blood sugar steady
Don’t skip meals thinking you can save up for a big dinner as this can cause a drop in blood sugar and/or a spike
If you indulge, eat smaller portions
Be Physically Active
During this time of the year, the weather may not allow for getting out and moving around as much. With food the center of attention during the holidays, you can not afford not to move around. Find a way to get moving for at least 15-20 minutes after a meal as this will help with the digestion process and help keep blood sugars under control. Can’t go outside due to weather? Turn on some tunes and have a family dance off.
Eat Smaller Portions
Headed to a holiday buffet? Grab the smallest plate you can find and fill it with non-starchy foods to better manage your glucose. Now that’s not to say you can’t have a little bit of something that only comes around once a year, just be mindful of how much your eating.
Load Up on Veggies
There are so many flavorful and colorful vegetables to enjoy that are packed with fiber which helps to keep your blood sugar under control. Eating vegetables that are high in fiber will help to keep you fuller for longer which helps to prevent overeating and sugar cravings. Consider taking a colorful salad, steamed veggies or a broccoli salad.
Be Selective with Sweets
Instead of having the traditional pecan pie, swap it for a healthier version with cinnamon pecan energy bites. By doing this, you’ll save yourself calories and carbs without sacrificing any flavor. However, if you do choose to indulge, eat a smaller portion and limit other carbs like breads and potatoes during the meal.
Wishing you and your family a safe, happy and healthy holiday season!
More than 34 million Americans have diabetes and approximately 90-95% of them have type 2 diabetes. Sadly, almost three times as many people have pre-diabetes. Type 2 diabetes is most often diagnosed in people over the age of 45, but it is becoming more prevalent in children, teens, and young adults. The financial burden is huge for Americans with diabetes as they have two to three times greater healthcare cost than those who don’t have diabetes. Fortunately, with healthy nutrition and lifestyle choices, type 2 diabetes can be prevented and may even be reversed.
Risk factors for developing type 2 diabetes include:
excess weight
increased age
family history
certain ethnic backgrounds
physical inactivity
poor diet
The Standard American Diet
Current nutrition composition of the Standard American Diet intake revealed 57% intake was from refined carbohydrates, 32% intake from animal products, and only 11% from plant-based foods according to USDA findings.
The standard American diet is high in refined carbohydrates, saturated fat, and trans fats and is a major contributing factor to the development of chronic diseases like obesity, diabetes, and heart disease and some types of cancer.
What is a plant-based diet?
Eating plant-based does not mean you can’t eat meat. It means you eat mostly plants such as vegetables, whole grains, fruits, beans, seeds, and nuts. Generally, a plant -based eating pattern includes:
Emphasizing whole, minimally processed foods
Limiting or avoiding animal products
Focusing on plants, including vegetables, fruits, whole grains, legumes, seeds, nuts, which should make up the majority of what you eat
Excluding refined foods, like added sugars, white flour and processed oils
Eating locally sourced, organic foods whenever possible
Limiting overall fats may be a focus for some eating patterns
Transitioning to a plant-based has a multitude of health benefits. Research suggest that eating more plant-based foods has positive health benefits for people with diabetes.
Improved Blood Lipids (total and LDL- Cholesterol)
Better Management of Body weight and BMI
Decreased Inflammation
Prevent Premature Death
More Potential Benefits
Improved Sleep
Reduce oxidative stress
Improve immunity
Increase Satiety
Better digestion
Reduced risk of coronary artery disease
Reduced neuropathy
Reduced risk of developing chronic kidney disease
The more plants, the more fiber
Natural fiber which is only found in plants, slows down the absorption of carbohydrates, and blunts a spike in blood sugar helping you to keep blood sugar under control. A diet high in fiber also helps to maintain bowel health, lower cholesterol, and may help you achieve a healthy weight. Plants have unique nutrients that you can not get from other foods which is why it’s important to get a variety of them in your daily meals. The phytochemicals and antioxidants found in plants helps keep your cells healthy so that your immune system can function optimally which is extremely important.
Whether you choose to go vegan, vegetarian, or non-vegetarian, adding more plants on your plate will provide you with multiple health benefits. If you would like more nutrition information on how to prevent or manage diabetes or transition to plant-based eating, schedule a free 15 minute phone consultation with Julie at http://www.corenutritionhw.com/services
