During the festive season, when mithais and indulgent dishes beckon at every turn, it can be even more of a challenge to stick to your meal plan and keep your blood sugar levels steady. So, here are some simple tips to stay on track during the festive season.
Before you get to any event, have a plan in place for what you will eat. For example, if you know that there will only be snacks, plan to select those that are lower in calories and won’t spike your blood sugar, such as vegetables and lean proteins. Be cautious of dips or sauces that can add hidden calories, salt or sugar.
If the holiday schedule has you busy, keep diabetes-friendly options close like Ensure Diabetes Care. Made by Abbott, Ensure Diabetes Care has blends of carbohydrates that are slowly digested and absorbed to help minimize blood sugar spikes.
Using National Health and Nutrition Examination Survey data, researchers1 found that drinking more water is associated with eating fewer calories, as well as less sugar, salt and cholesterol.
Foods rich in carbohydrates can provide a lot of good nutrients for us. Yet compared with fats and protein, carbs have the biggest impact on blood sugar. This is why it’s important to choose your carbs wisely and go with low-glycemic foods.
It’s not just what you eat, it’s how much when looking to control your blood glucose. Some simple guidelines for estimated portions:
Most traditional holiday recipes can be made healthier with simple substitutions. Click here for additional healthy recipe ideas.
Research2 has shown that when meals are consumed slowly, people ate significantly fewer calories and consumed more water than those who ate fast. To help slow down your eating – try to chew slowly, place your utensil down or take a sip of water between bites.
If dessert really matters to you, then plan ahead for it. Eat fewer carbs throughout the day, so you can enjoy a mithai. Remember to be mindful of portion sizes and skip the extra add Ons.
Although many holiday traditions revolve around mealtime, consider adding a more physical activity into your holiday traditions. Perhaps go for a family walk after your meal.
Lastly, if a food setback happens, don’t give up. A lot of us can tend to overindulge despite our best efforts,1-5
References:
1. http://onlinelibrary.wiley.com/doi/10.1111/jhn.12368/abstract as accessed on 9th November 2022
2. http://www.andjrnl.org/article/S0002-8223(08)00518-X/abstractas accessed on 9th November 2022
Learn how bringing a few lifestyle changes can help you deal with stress.
Find energy in your muscles with these lifestyle changes.
Learn why gaining muscle mass is crucial for your health and as you age.
Stay Connected