Having a Healthy Holiday with Diabetes: Tips to Managing Diabetes During the Holiday Season

The holiday season is a time of celebration, often focused on delicious meals and sweet treats. However, for those living with diabetes, these little indulgences can pose quite a challenge. Striking a balance between enjoying all that the holidays have to offer while maintaining healthy blood sugar levels is possible with some practical tips and pre-planning.  

It’s no surprise that our favorite holiday treats can be jammed packed with sugar. A slice of pecan pie contains about 31 grams of sugar. However, seemingly healthy food can also have hidden amounts of sugar. Did you know that a serving of cranberry sauce can contain 22 grams of sugar? These numbers highlight that hidden sugar intake lurks around every corner during the holidays.  

Here are some practical tips to managing your diabetes while also enjoying all that the holiday season brings: 

1. Plan Ahead for Meals: 

Holiday meals are often rich in carbohydrates and sugars, which can cause blood sugar to spike. Each diabetic reacts differently to different foods, so it’s hard to predict how your sugar levels may react in comparison to others. However, planning ahead for meals can help you navigate these challenges.  

• If you are attending a holiday gathering, it is okay to ask about what will be served ahead of time and plan your meals accordingly. You may want to eat prior to the event or bring a diabetes-friendly dish to share with everyone.  

• Holiday dinners and parties can be outside of your normal mealtimes. Plan for how you will handle your changing mealtime schedule. The American Diabetes Association recommends increasing how often you check your glucose levels during the holiday season.  

• Plan to keep a healthy snack handy and make sure you have your insulin and other medications on hand when attending holiday parties to address any change in mealtime or glucose levels.  

• Avoid skipping meals. Saving up for a big meal splurge can cause big swings in sugar levels. Stick to regular meals and snacks.  

2. Make Healthy Swaps 

Holiday meals are high in carbohydrates and sugar. Mashed potatoes, stuffing, dinner rolls, pumpkin pie, and holiday desserts are loaded with pitfalls that can throw glucose levels off balance. Remember that you don’t have to sample everything on the menu. Using a small plate, focusing on portion sizes, and focusing on foods that are low in sugar and high in protein can help you keep things in balance.  

• Focus on dishes that are very special for the holidays. Mashed potatoes and breads are regular menu items throughout the year. Save space on your plate for seasonal special treats – like pumpkin pie or stuffing. 

• Use the Diabetes Plate recommendation from the ADA to plan your plate.  

• Don’t forget your vegetables. Remember half of your plate should be filled with non-starchy vegetables. Not all vegetables are created equal – focus on non-starchy vegetables like cauliflower, broccoli, green beans and leafy greens.  

3. Watch Your Alcohol Intake 

Diabetics must be mindful of alcohol consumption. Beer and sweetened mixed drinks are loaded with carbs, and alcohol limits liver functioning which is key to producing glucose and keeping sugar levels in balance.  

• Remember, for those with diabetes, the effects of alcohol on glucose levels can show up hours later. It is important to check your blood glucose before, during, and several hours after drinking.  

• Symptoms of hypoglycemia can be mistaken for having too much alcohol. Tiredness, dizziness, and slurred words are both symptoms of hypoglycemia and drunkenness.  

• If you consume alcohol, make sure that those around you know that you have diabetes. If you start acting strangely, they will be able to step in to assess your glucose levels.  

• Mocktails and non-alcoholic beer are in style and readily available. You can opt for substitute alcohol with a festive mocktail, unsweetened tea, sparkling water or non-alcoholic beer. Make sure these options are low in carbs and sugar. If you opt for alcohol, do so in moderation and with food to avoid fluctuations in sugar levels.  

4. Stay Active 

Physical activity is a powerful tool for managing your health. For those with diabetes, exercise helps your body use insulin more efficiently and keep glucose levels in balance – even during times of indulgence. The holidays usually come with busy schedules and increased stress and many people forget to get their body moving. However, with a little effort and pre-planning, exercise can easily fit into your holiday celebrations.  

• Taking a walk after a meal can help stabilize blood sugar. You can incorporate fun holiday-themed activities like ice skating or playing games with the family. A game of touch football or dancing around to holiday music is a great way to get active and have fun.  

• Holiday travel can lead to a lot of sitting. If you are driving in a car or sitting on a plane for long periods, make an effort to get your steps in during your travel. It is also recommended to wait to indulge in heavy meals after long periods of inactivity. If possible, take a brisk walk before enjoying a holiday meal.  

5. Manage Stress and Get Enough Sleep 

Similar to exercise, managing stress and getting enough sleep is fundamental to a living well. For diabetics, stress and lack of sleep can impact glucose levels. The holiday season can be hectic, but prioritizing your wellbeing is important for you and your family.  

• The holiday season is a great time to incorporate stress-reducing activities like deep breathing and meditation.  

• Aim for 7-9 hours of quality sleep to support blood sugar stability. Research has shown that even one night of disrupted sleep can have a major impact on glucose levels.  

• Stress increases adrenaline and cortisol levels in your body and can counteract insulin’s effectiveness and raise blood sugar. Stress can also indirectly interfere with sleep and lead to overeating.  

No holiday season is perfect. It’s important to remember and understand that things may go wrong. It’s important to not beat yourself up if you experience fluctuations in your blood sugar levels. While the long-term effects of out-of-control glucose are important to remember, it’s also important to remember that the holiday season doesn’t last forever. With a little preparation, you can enjoy a healthy and happy holiday season.  

For year-round support for those with diabetes and their family, Diabetes Education is here for you. Diabetes Education hosts a monthly support group and is a valuable resource for education and support. Click here to learn more >>> 

Sources: American Diabetes Association, American Heart Association, Center for Disease Control and Prevention