How to Survive Holiday Meals with Diabetes or Pre-Diabetes
Diabetes and its precursor, prediabetes, are incredibly prevalent across Texas and the United States. More than 38 million Americans have diabetes, and 97.6 million American adults have prediabetes.
A cornucopia of information and tools to understand your risks is available online, but United Supermarkets Corporate Dietitian Brenda Garcia offered easy tips for managing blood sugar during Thanksgiving and other holiday meals.
1) Look for smart substitutions, including sugar substitutes. Maybe you could swap baked apples for apple pie. Or traditional mashed potatoes for mashed cauliflower. Or even do half mashed potatoes and half mashed cauliflower. Find more ideas here.
2) Check in with yourself and use smaller plates to encourage mindful eating. United Supermarkets dietitians offer some tips for avoid overeating while still satisfying cravings. Click here to read them. Be careful not to become the dessert police, both for yourself and your children. You want to avoid feelings of shame surrounding food while focusing on moderation.
3) Don't forget to use the lifestyle tags while shopping. United Supermarkets dieticians have placed 26 types of tags around the stores identifying products that are helpful for certain lifestyles or health goals. They include carb-conscious, no added sugar, low sodium, low-fat, dairy-free, and high protein. These tags can help you make smart substitutions, especially when shopping for items you only buy around the holidays.
4) Skip sugary drinks. Often, plenty of sugar and empty calories hide in cocktails, tasty coffee concoctions, and more. If you enjoy alcohol, you can try mixing it with Olipop sodas, seltzers, kombucha, or muddled fruit in your water. Those make great non-alcoholic options, too!
5) Don't skimp on the protein. Many of us may enjoy the sides or desserts more, but don't skip the turkey (or whatever protein your family prefers). Protein plays a role in making you feel full longer and controlling blood sugar.
United Supermarkets website is chock-full of recipes and blogs to help you make the most of the holidays. Here are some we found particularly helpful:
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