Take the Stress out of Diabetes Holiday Eating with These 6 Tips

For many, the holidays are a time to indulge with vows to hit the gym right after the New Year. But if you have diabetes, you need to be vigilant all the time about food intake to keep normal and steady blood sugar levels.  That is why diabetes and holiday eating can create stress if your December calendar includes many get-togethers with friends, family and colleagues.

However, do not let the array of holiday foods dim your enthusiasm for the “happiest time of the year.” Focus on celebrating with family and friends rather than obsessing about your diabetes and holiday eating. Get into the spirit of the season by contributing a healthy food addition to a holiday event. Your contribution could be a healthy appetizer, a vegetable dish, or if you want to bring a dessert, swap sugar for a sugar substitute.

Healthy holiday eating tips for diabetes

Here are 6 healthy holiday eating tips for diabetes from The Diabetes Council to help you navigate meals through the holidays guilt free and without risking your health. You can eat your favorite foods and still exercise self-control.[1]

Stick to your plan but have some of what you want.

Scope out what will be served as part of the meal. Before you sit down to eat, identify two carbohydrate choices among the selection, saving some carbohydrates for dessert if you need to satisfy your sweet tooth. The key to diabetes holiday eating is to consume about the same amount of carbohydrates as you normally do – or only a few more.

Snack before you go

Take the edge off diabetes holiday eating by curbing your appetite before going to a holiday meal. Eat a diabetes-friendly snack. High protein, low carbohydrate and high fiber snacks fill you up and are healthy. Most important, they will not raise your blood sugar. Nuts, almonds and walnuts fit the bill. Vegetables dipped in hummus are another excellent choice.

Drink water before the meal and eat salad first

Drinking water before a meal and eating salad first is a good rule of thumb for diabetes holiday eating. You will feel full before you get to the main course, which reduces your desire to indulge when it is time to move onto the heavier dishes and dessert.

Do not pass up dessert

What are holidays without special desserts? As part of diabetes holiday eating have one serving of a diabetes friendly dessert or even a regular one. The key is to have a sensible portion and after indulging, take a long walk or engage in some other family-friendly sports activity.

Do not skip meals

Skipping meals to “save up” for a big holiday meal can throw your blood glucose off target. Your diabetes holiday eating plan should include eating regular meals at regularly scheduled times. Skipping meals or a lack of meal structure could result in dangerously low or high blood sugar levels.

Frequently check your blood sugars

When you are off your routine, as you tend to be during the holidays, check your blood sugar levels more often to make sure they are as close to the target range as possible.

In addition to the above tips, the CDC says avoid or limit alcohol. If you do have an alcoholic drink, avoid sugary mixers like juice or soda and eat food. [2] And make sure to get enough sleep. When you do not get enough sleep, you feel tired, and your body reaches for sugar to boost your energy level, making it more difficult to avoid sugary snacks and desserts.

Enjoy your holidays. If even with the best of intentions, you do overindulge, do not get upset. Diabetes and holiday eating can be difficult, and you may slip up on managing your diet at this time. Let it go and get back on track. You have 365 days ahead of you to turn to your healthy diabetes eating plan.

[1] “How to Manage Diabetes During the Holidays,” Diabetes Council, June 10, 2020. https://www.thediabetescouncil.com/how-to-manage-diabetes-during-the-holidays/

[2] “5 Healthy Eating Tips for the Holidays,” Centers for Disease Control and Prevention,” Accessed November24, 2023. https://www.cdc.gov/diabetes/basics/index.html