Tips to Manage Your Blood Sugar During the Holidays

Date: 11/19/2024

November is Diabetes Awareness Month. Navigating the holidays can be difficult for anyone managing their blood sugar, but here are some tips that may help from Meaghan Geroux, MS, RD, LD, registered dietitian nutritionist with Northern Light Sebasticook Valley Hospital.
 
Cut back on added sugar intake
Work on cutting back your added sugar intake. Added sugars are sugars and sweeteners that are added to foods and drinks during processing or preparation (sucrose, honey, brown sugar, corn syrup are examples). Sugar does not directly cause type 2 diabetes, but it can contribute to weight gain, which is a risk factor. The American Heart Association recommends that people consume no more than 36 grams (9 teaspoons) of sugar per day for men and 25 grams (6 teaspoons) per day for women. Some common foods that contain added sugars are cereal, chocolate milk, flavored yogurt, ice cream, sweetened teas and coffee, and regular soda. Just one 12-ounce can of regular soda contains 10 teaspoons of sugar, or 160 calories. Replacing your sugar-sweetened beverages with water has its benefits, such as reducing your risk of developing diabetes or other chronic issues. Not a fan of regular, plain water? Try adding some fruit, like pineapple, watermelon, or lemon, or vegetables and herbs like cucumber and mint to your water.
 
Looking for diabetes-friendly, holiday, or everyday meals? Check out these delicious recipes at diabetesfoodhub.org. 
 
Increase fiber intake to 35 grams per day
Fiber is a key nutrient for people with diabetes, as it can help manage blood sugar, lower cholesterol, and help improve gut health. It’s recommended that people with diabetes or prediabetes should increase their fiber intake to 35 grams per day. However, it is important to increase your fiber intake gradually, as eating too much fiber at once can cause digestive issues, so be sure to drink plenty of water. You can increase your fiber intake by eating more fruits, vegetables, whole grains, and legumes.
 
Eat more fruits and vegetables
Including more fruits and vegetables into your diet can be difficult, but fruits and vegetables are important part of a healthy diet for people with diabetes. If you’re struggling to incorporate these foods to your diet here are some tips to remember: fresh or frozen fruits are best because they are full of fiber and nutrients, choose a variety of fruits and vegetables as they contain different vitamins and minerals, choose non-starchy vegetables most of the time (broccoli, tomatoes, green beans) as these are lower in calories and carbohydrates, limit fruit juice as it is low in fiber and serving size is small, and limit dried fruit as they tend to be high in carbohydrates and added sugar. Starchy vegetables like peas, potato, and corn are okay to include as part of a healthy, balanced diet, but just be mindful of the serving size. A serving size of cooked starchy vegetables is typically ½ cup and contains around 15 grams of carbohydrates.
 
Walk/Exercise
If 2-3 hours after your meal you find that your blood sugars are higher than recommended, consider going for a walk with your family, walk your dog, or do some light exercise at home. This will help lower your blood sugar and burn a few calories – a win win! Learn more ways to get moving at diabetes.org/health-wellness-fitness.
 
Type 2 diabetes risk factors
There are several risk factors for developing type 2 diabetes: inactivity, weight, family history, having high blood pressure, having a history of gestational diabetes, smoking, age, and race.
 
You can learn more about your risk for type 2 diabetes by taking the Diabetes Risk Test at diabetes.org/diabetes-risk-test. 
 
If you, or someone you know, is interested in meeting with Meaghan Geroux, MS, RD, LD, registered dietitian at Northern Light Sebasticook Valley Hospital, reach out to your primary care provider for a referral.
 
About Meaghan Geroux, MS, RD, LD, registered dietitian with Northern Light Sebasticook Valley Hospital
Meaghan Geroux, MS, RD, LD, registered dietitian nutritionist, received her master’s degree in Food Science and Human Nutrition in 2014 from the University of Maine in Orono. She has been with Northern Light Sebasticook Valley Hospital for the past 10 years providing inpatient and outpatient services. She currently provides outpatient education at the Northern Light Primary Care practices in Pittsfield and Newport Plaza.