It’s absolutely possible to enjoy your favorite flavors and dishes and keep your blood sugar levels healthy.
We’re almost in the thick of the most wonderful time of the year. But for those with diabetes, celebrating may feel a little more complicated, especially when it comes to gatherings that include food. It can be hard to know how to eat in a way that aligns with your health goals.
Blood Sugar 101
In general, there are a few key nutrients to focus on when you have diabetes. The first is carbohydrates. This macronutrient is what our body prefers to use as energy and is broken down to glucose in the body. For those with diabetes, insulin (a hormone which allows glucose into our cells to be used as energy) may not be present (as in type 1 diabetes) or may not work as well as it used to (as in type 2 diabetes). So it’s important to have a consistent intake of carbs throughout the day to make it easier for your body and medication to keep your blood sugar levels in check.
Complex carbs like fruits, vegetables and whole grains contain fiber and sometimes protein. Nutrients like fiber and protein help slow down how our body turns the carbs to glucose. Rather than focusing on restricting, focus on making sure you have complex carbs plus a source of protein and fiber on your plate.
Now that you know the basics of healthy eating for diabetes, here are recipes that feed a crowd and will help you feel your best this holiday season. Each of these dishes is also lower in sodium and saturated fat so they can help you support your heart health, which is especially important for those with diabetes.
Appetizers
For something more unique, try these Smoked Tuna Spread Canapés that include fiber from nut-based crackers and cucumbers and protein from budget-friendly canned tuna. If you want to offer something more grab-and-go, try these easy Greek Salad Skewers. And what party would be complete without dip for veggies, tortilla chips, or whole-wheat crackers? I’d suggest Garlic Hummus and Avocado-Yogurt Dip for something packed with fiber and protein that doesn’t skimp on flavor.
Veggie Sides
Vegetables are your friend when it comes to holiday hosting, regardless of if you’re managing a condition like diabetes. They’re vibrant, colorful, and come in so many shapes, sizes, and flavors so you can get creative in the kitchen. For a tangy twist on a classic, try Charred Green Beans With Mustard Vinaigrette & Hazelnuts. There’s nothing wrong with keeping it simple, like Balsamic Oven-Roasted Carrots that showcase the veg’s natural sweetness. And this Kale Salad with Creamy Poppy Seed Dressing is a crowd pleaser.
Desserts & Drinks
You can still enjoy a sweet treat or festive beverage if you have diabetes. But to help prevent blood sugar spikes and crashes, focus on sweets that limit the amount of added sugar they contain. This refers to sugar that’s added during processing or cooking. Which is different from naturally-occurring sugar in foods like fruits and dairy (whole food) that contain water, fiber, protein, and healthy fats to slow down how quickly the sugar is absorbed.
Try a mocktail like this Rosemary-Ginger French 75 or this Cucumber Mint Spritzer. And when it comes to dessert, you can make a diabetes-friendly twist on classics like Crustless Pumpkin Pie, Fresh Apple Squares or Mini No-Bake Pumpkin Cheesecakes. Or if you really want the real deal, choose to enjoy a smaller portion and really savor the flavors and eat it slowly to help you feel satisfied.
The Bottom Line
Holiday gatherings may feel stressful if you have diabetes, but they don’t have to. These recipes and nutrition tips can help you enjoy your favorite holiday flavors in ways that align with your nutrition goals so you can focus more on spending time with those you love.
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