Enjoying the Holidays While Managing Diabetes and Eating Low-Carb
The holiday season is full of joy, togetherness, rich foods, and sweet treats. But for the over 30 million Americans managing diabetes, and the many more following low-carb or keto diets, this time of year brings added challenges. With tempting high-carb and high-sugar foods everywhere you turn for nearly two months straight, sticking to your healthy eating plan can feel daunting, if not downright Scrooge-like.
As a type 1 diabetic who eats based on low-carb nutrition principles, I’m here to tell you that you can still take part in the holiday celebrations without derailing your progress. A few simple precautions and careful choices provide all the flexibility needed to balance your health goals with seasonal indulgences. Read on for my top 14 tips to navigate holiday gatherings safely while managing diabetes and eating low-carb.
14 Tips for Christmas
Tip #1 - Fill up before you feast - Don’t arrive at a holiday party running on empty. Hunger pangs can undermine even the most disciplined willpower. Have a diabetic- and low-carb-friendly snack or small meal about an hour before you leave to take the edge off your appetite. A few hard-boiled eggs, turkey roll-ups, nuts, or half an avocado are easy options.
Tip #2 - Scope out the spread - Do a quick lap to survey what’s being served before filling your plate. This way, you can plan smart choices and avoid temptation from the stuff you want to skip. Move tempting treats out of your line of sight.
Tip #3 - Pick protein first - Start with lean meats, poultry, fish, and plant-based proteins like tofu or edamame. These foods won’t cause blood sugar spikes and keep you feeling satisfied. Go light on starchy sides and save those holiday cookies for a small treat at the end.
Tip #4 - Fill half your plate with low-carb veggies - Green beans, Brussels sprouts, broccoli, cauliflower, asparagus, salad greens - veggies provide antioxidants, vitamins and fiber with minimal carbs and calories. No need to skip them even when indulging a bit!
Tip #5 - Be mindful of portion sizes - It's tempting to indulge in your favorites during rare occasions. However, overdoing portions of even lower-carb foods can lead to blood sugar trouble. Use the visual half-plate rule for veggies and a deck-of-cards size guide for meats and sweets.
Tip #6 - Fill up on fiber - Soluble fiber stabilizes blood sugar by slowing digestion. Focus on high-fiber veggies, nuts, seeds, and low-sugar fruits. But introduce more fiber slowly if your body isn’t used to it yet to avoid unpleasant side effects!
Tip #7 - Stay hydrated - Drinking water, unsweetened tea, or coffee helps manage cravings. The holidays also mean more alcohol, which leads to poor dietary decisions. Alternate each alcoholic drink with a glass of water to buffer the effects.
Tip #8 - Take a walk - A brisk 15-minute walk after eating helps stabilize blood sugar for up to three hours. Bring this holiday wellness habit home with you! Take a few quick family walks after large meals to support your health goals.
Tip #9 - Treat yourself...mindfully! - Depriving yourself completely sets you up for failure. Have a small taste of your favorite holiday indulgence, but really savor each bite. Pause halfway through to decide if more would push you past a comfortable limit.
Tip #10 - Skip seconds - Studies show that the more food placed in front of you, the more you’ll eat regardless of hunger cues. Feeling satisfied after one helping of rich, celebratory foods is a win! Pushing it with round two undoes all that hard work.
Tip #11 - Offer to bring a dish - Preparing one or two of your favorite recipes to share means you’ll have tasty options that fit your diet. Try a vegetable side dish, lean protein entrée, salad, or low-carb dessert, so you’re not stuck with only high-carb choices.
Tip #12 - Focus on quality over quantity - Sample small bites of a few special treats you’ve been looking forward to rather than getting full on the first thing you see. Savoring 1-2 really delicious holiday foods beats feeling lousy after one giant plateful.
Tip #13 - Check your blood sugar often - Testing more frequently over the holidays helps you learn how various foods affect your blood sugar. This data allows you to make better decisions in real-time to get levels back in check. Think about using a Continuous Glucose Monitor (CGM) that shows you your blood sugar every few minutes.
Tip #14 - Get back on track and don’t beat yourself up! - Expect that managing diabetes and lower-carb eating will prove more difficult over the holidays. Just refocus on making the next meal, day, or week better. Add in more activity, hydration, and fiber-rich veggies to counteract any indulgences.
The Takeaway
Diabetes management and low-carb diets absolutely can coexist with the merriment and abundant food of the holiday season. A few simple precautions go a long way. Planning, carefully crafting your plate, treating yourself modestly, and making up for it afterward can all help you take part in the celebrations fully while supporting your health.
The holidays are about more than just the food after all! The most meaningful gifts are the people with whom we surround ourselves and the memories made over this special time of year. Focus on soaking that in as you implement these tips for balancing diabetes and low-carb eating with holiday fun. Here’s to a season filled with both good health AND good cheer!
