By SAND Organization Liaison Madelynn Trummel
The holidays tend to be a test of willpower for everyone where nutrition is concerned. However, for those who have diabetes it is an even greater struggle.
Individuals diagnosed with diabetes have minimal to no production of insulin (type 1) or have insulin resistance (type 2). One great concern of a diabetic individual is high blood glucose levels. For this reason, people who have diabetes must constantly monitor their blood glucose numbers and stay aware of foods that have the potential to elevate these levels.
Carbohydrates are broken down into glucose molecules that then enter the blood and raise blood glucose levels. Foods high in carbohydrates, like breads, cookies, starchy vegetables, and cakes, are not in short supply during the holidays making this a potentially difficult time for diabetics. However, by planning ahead, meals can be managed in a way that is inclusive and enjoyable for everyone at the table.
1. Substitute holiday favorites with a lower carbohydrate option.
Mashed potatoes are a staple at many Thanksgiving feasts as well as other holiday celebrations and are one of the starchiest vegetables available. Instead, mashed cauliflower could make an excellent substitute that is lower in carbohydrates.
2. Make your carbohydrates count.
If dinner rolls are the highlight of a holiday feast, make sure they are whole wheat. Whole grains should be consumed in place of refined wheat products since they are rich in fiber. Additionally, sweet potatoes, even though they do contain carbohydrates, have been declared a “Diabetes Superfood” by the American Diabetes Association since they are also packed with Vitamins A and C as well as fiber.
3. Exercise!
The holidays tend to revolve around the dinner table, but traditions can change! Register for a Thanksgiving 5K or take a family walk before or after eating instead of remaining at the dinner table until the next meal.
Resources:
The American Diabetes Association
http://www.diabetes.org/food-and-fitness/food/planning-meals/holiday-meal-planning/planning-ahead.html
Academy of Nutrition and Dietetics
http://www.eatright.org/resource/health/diseases-and-conditions/diabetes/carbohydrates-part-of-a-healthful-diabetes-diet
Individuals diagnosed with diabetes have minimal to no production of insulin (type 1) or have insulin resistance (type 2). One great concern of a diabetic individual is high blood glucose levels. For this reason, people who have diabetes must constantly monitor their blood glucose numbers and stay aware of foods that have the potential to elevate these levels.
Carbohydrates are broken down into glucose molecules that then enter the blood and raise blood glucose levels. Foods high in carbohydrates, like breads, cookies, starchy vegetables, and cakes, are not in short supply during the holidays making this a potentially difficult time for diabetics. However, by planning ahead, meals can be managed in a way that is inclusive and enjoyable for everyone at the table.
1. Substitute holiday favorites with a lower carbohydrate option.
Mashed potatoes are a staple at many Thanksgiving feasts as well as other holiday celebrations and are one of the starchiest vegetables available. Instead, mashed cauliflower could make an excellent substitute that is lower in carbohydrates.
2. Make your carbohydrates count.
If dinner rolls are the highlight of a holiday feast, make sure they are whole wheat. Whole grains should be consumed in place of refined wheat products since they are rich in fiber. Additionally, sweet potatoes, even though they do contain carbohydrates, have been declared a “Diabetes Superfood” by the American Diabetes Association since they are also packed with Vitamins A and C as well as fiber.
3. Exercise!
The holidays tend to revolve around the dinner table, but traditions can change! Register for a Thanksgiving 5K or take a family walk before or after eating instead of remaining at the dinner table until the next meal.
Resources:
The American Diabetes Association
http://www.diabetes.org/food-and-fitness/food/planning-meals/holiday-meal-planning/planning-ahead.html
Academy of Nutrition and Dietetics
http://www.eatright.org/resource/health/diseases-and-conditions/diabetes/carbohydrates-part-of-a-healthful-diabetes-diet