Navigating Diabetes During the Holidays

What can I eat during the holidays with diabetes? How do I know if I have diabetes? Is diabetes  common? Diabetic best practices for the holidays.

Managing diabetes during the holidays might feel lonely, but you’re actually far from alone. In 2023, 17% of adults in San Bernardino County had been diagnosed with diabetes and that number continues to grow. More patients with diabetes doesn’t sound like good news, but it does with the silver lining that we know a lot more now about how to manage the disease, reduce risks, and help those who are suffering - especially during tough times like the holidays.

What is diabetes?

Diabetes is a disease caused by high blood sugar. When you have diabetes, your body struggles to make or use enough insulin (a natural hormone made by your pancreas) to break down the sugar in your blood and turn it into energy. There are multiple types of diabetes, but all can benefit from a few tips in navigating the months of travel, heavy food, and colder weather.

How do I manage diabetes during the holidays?

If you’re already following best practices for managing your diabetes, you’re already off to a great start. A lot of foods or beverages that diabetics should avoid are simply more common during the holidays. Key items to stay away from include:

●      Alcohol (especially sugary drinks)

●      High carbohydrate dishes (breads, pies, cookies, etc)

●      High fat dishes (desserts, fatty meats, heavy dairy)

What are some great holiday dishes to enjoy? Focus on foods high in lean proteins and vegetables. Some great additions to your plate could include:

●      Turkey

●      Fish

●      Green bean casserole

●      Sweet potatoes

●      Stuffing

●      Any usual holiday flare vegetable, like brussel sprouts or collard greens

If you’re going to a party, it doesn’t always feel good to turn down food offered by your host, but you can always bring something to share with everyone that leans a little on the healthier side.

Additionally, the holidays love to throw off our routines. That can be dangerous if you’re managing diabetes. Habits you’ll definitely want to be on the lookout for include:

●      Not exercising as much: The cold weather and the heavy food can make it easy to sit and relax, but make sure you keep your activity up! You can always stop by your local indoor mall, gym, or community center for cold-proof activities. Or, if you like the snow, head out for snowshoeing or snowball fights. You’ll be surprised by how much energy they take.

●      Not eating at normal times or skipping meals: You don’t need to skip breakfast to have a hearty dinner. It’s most important that you keep your glucose levels consistent.

●      Not planning ahead: You don’t need to meticulously plan every meal, but you always want to know your options before diving in. If you know you’re headed to a holiday party with no diabetic-friendly options, it’s a good plan to stop by the grocery store on the way.

●      Skipping the merriment: You don’t need to cut out all holiday goodies or swear off every single sugar. There’s no reason you can’t enjoy your holiday meals! You just need to make sure that you’re taking care of yourself in the process.

The most important tool in your fight to prevent and manage diabetes is your health care professional. Along with appropriate medication, your doctor can help you make big lifestyle changes that can prevent disease.

Make an appointment with your primary care provider at sachealth.org/appointments and see if you might be a candidate for SAC Health’s Lifestyle Clinic. It’s never too late to take on diabetes.